You’re reading Post-Election Reset: 5 Ways to Invite Positivity and Jumpstart Your New Year, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

This election season has taken a toll on our psyches, both individual and collective. Many are questioning what it means to be [fill in the blank] and I don’t blame them; I’m finding it difficult, too.

Last month, I gave a QCommons (think TED for the Christian community) talk on Building Community as Lifework where I urged conference goers to get out of their comfort zones and echo chambers because that’s where change happens. Because outside of our comfort zones is where the good work is most needed. So it feels weird to be here now suggesting that maybe, just maybe, we all need to go back into our burrows for a moment so that we don’t sacrifice the work that we will undoubtedly need to do over the next four years.

Now, more than ever, it is important for us to put optimism into practice through visioning and goal setting.

December is the month where I prepare for a refresh. Instead of thinking about everything I didn’t accomplish in the previous 11 months, I start looking forward to what I have planned for myself in the upcoming year. It’s the month when hopefulness about the future collides with the prevailing energy of the season of giving. Everything usually just feels…lighter. But this year is different. Just last night, I found myself looking for the “time-out” button on Facebook. My newsfeed is consumed with others’ confirmations of their worst-case scenarios—worst-case scenarios that I then start to consider and find myself researching for validity or probability. I know this is unhealthy for me. I want to remain connected to my friends and what they’re doing. I also want to be informed and up-to-date on current events. Now, though, I’m feeling as though both of these desires are coming at a steep cost.

Our thoughts are magnetic and have the power to shift the world around us. That means our work in this moment is to thrive despite uncertainty. We have to allow room for our collective consciences to step in on our behalf.

Setting goals and envisioning your future needs two necessary ingredients to take shape. The first is the belief that anything is possible and all that you desire is within your reach. The second is the knowledge that you are in control. It’s difficult enough to become our best selves when our environments feel relatively stable. How then, can we do this in the midst of post-election chaos?

It’s simple: we choose to.

Now that I’m able to recognize how the national (and in some cases, international) climate is affecting my mood, I am taking a few deliberate actions to preserve my sanity and position myself to be able to use December in the way it was meant: for reflection. I am inviting you to do the same over the next 30 days.

The Post-Election Reset

1. Filter your networks.

Perhaps instead of asking the crowd to avoid retreating to their echo chambers, I should have recommended practicing discernment. Review the list of news and “news” outlets you’ve liked. Are they all legitimate? Are there any that you could do without? You will likely never be able to read every take on the same issue so identify the source that is most credible for you and abandon the others.

2. Share your news.

Instead of sharing the news of the day, share your news of the day. What moved you? What brought you joy? What did you learn today? What issues are you struggling with and would like your network to help you address? Put yourself back in the center of your universe and allow others to renew their connections with you.

3. Acknowledge your real fears.

You can’t own others’ fears and when bombarded with information it can be hard to decipher which fears you genuinely hold and which ones you’ve adopted. So take a moment—a short one, don’t dwell in negativity—to acknowledge what is scaring you right now. What is driving your post-election anxiety? Are there any underlying fears that are resurfacing for you at this time? Write each one down on its own piece of paper. Then…

4. Draft your vision.

Where are you this time next year? How will you feel? What will you have accomplished? Who are you in relation to those fears? This is your vision. Write it down in first person, present tense (i.e. I am a successful author of a newly published novel.). Frame your vision (literally!) and seal your fears in an envelope.

5. Choose your fount of positivity.

In the first step you filtered your networks of sources that can prompt or fuel negativity. Now it’s time to find spaces that encourage and nurture positive thinking. Is there a blog or newsletter you enjoy reading? Is there an online community that you would like to be a part of? If you cannot find an existing resource, create your own. Start with one. Whatever it is that brings you peace and joy, find it, and find ways to bring more of it into your life.

Whether it’s post-election anxiety or a general desire to reset, these steps will help you adjust your mindset, reorient yourself towards what’s positive, and set the stage for some major growth in 2017.

Cheers!

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Candace Hollingsworth is a management consultant and coach based in the Washington, DC metro area. You can join her community of dream-makers and risk-takers here. 

You’ve read Post-Election Reset: 5 Ways to Invite Positivity and Jumpstart Your New Year, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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You’re reading The 7 Best Blogs on Change, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Change is the one thing you can count on. We hear this over and over again. It can be an unforeseen trauma which alters our lives forever, it can be an event we have known about for awhile, such as a move or a marriage or it can be something we aspire to achieve. We may simply feel the need to change a habit. This will also end up shifting our behavior on a whole, since they are all interconnected. Research suggests that habits form about 45% of our total behavior!

It is important then to acknowledge that working with or toward change involves much more than a thought and an action, counter-intuitively it requires us to ease up on our willpower and simplify our desire. Here are 7 blogs that help comb the landscape of change in whatever form it may present itself:

1. Marie Forleo is a wonderful voice in the self-development industry. She boasts a site that has a lot of helpful blogs, vlogs and positive insights into our lives. In this Marietv video she speaks with Tony Robbins about what it takes to change your life. The take away from this is that: “When you change the priorities of our nervous system, when you rewire, huge change lasts.”

https://youtu.be/WuFysBXxMUw

2. Steven Aitchison”s site has a number of subject headings to click on and find your article of interest. With this topic of change, the idea of resiliency comes to mind. If change has come as a result of some traumatic event or an emotional, financial crisis has loomed without warning, this article is helpful in accepting that one is strong enough to survive a difficult change.

http://ift.tt/2gyYz8v

3. Alex Blackwell”s blog touches upon the importance remembering the good things that happen in life and not allowing the bad to rob you of your peace. This idea makes one embrace change and even push toward it, knowing the acceptance of what is allows us to enjoy the present and see the gifts it has to offer.

http://ift.tt/2gV05CW

4. This blog has an entire section dedicated to the subject of change. One article here highlights some fundamental thoughts about how change can happen. It”s all in our attitude! Attitudes toward love, money and success can help us overcome obstacles to living our greatest life.

http://ift.tt/2gclCZj

5. This site is a bit different than the others, as it is a weight loss blog. Whether or not that is part of or all of the change you are experiencing, the underlying emotional and spiritual issues surrounding weight gain apply fundamentally to the idea of change across the board.

http://ift.tt/2gUUhci

6. This blog is particularly crucial for anyone dealing with an abusive situation. This is where change may not happen because of fear, it is imperative that one be able to recognize the signs of a controlling, manipulative and narcissistic person in order to make a change away from it.

http://ift.tt/1bxRDnn

7. James Clear has an impressive site with articles, books, podcats etc. In this particular article he muses on the idea of habits. Breaking bad ones, keeping good ones and what is going on in our minds when habits go to work. He lays it out with a simple plan to overhaul your habits while breaking down all of the stages one can expect and why.

http://ift.tt/15qRvko

There are so many questions one can ask themselves in anticipation of, or in the midst of change. Two of the most important are whether or not it feeds you spiritually and if you are indeed getting in the way of your own success. These are difficult to define for oneself, but they are essential to change. Whatever you decide to do with a circumstance or a decision if we first ask how it can offer meaning and purpose to our lives we can surely endure or overcome its challenges.

Do you read a great blog about change that is not on the list? Leave a comment on FB!

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Larissa Gomes is a breast cancer survivor and single mom to her spirited baby boy! Originally from Toronto turned Angeleno, she has worked in roles from writer, actor and producer for well over a decade. In that time, she’s developed concepts, film and television screenplays, short stories, along with freelance articles, blogging and editing work.

You’ve read The 7 Best Blogs on Change, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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You’re reading How To Use Your Powerful Mind To Be Positively Happy, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

“Very little is needed to make a happy life; it is all within yourself, in your way of thinking” – Marcus Aurelius

Our mind is so complex that we can forget how powerful it is.

It can either make or break us at any given moment. It has the power to take us to the stars or throw us off a cliff.

According to the American Foundation For Suicide Prevention, suicide is the 10th leading cause of death in the USA, with 42,773 Americans dying by suicide every year.  

The mind is the root cause of suicide, with over 90% of cases attributed to mental illness.

With a concerted effort, we can achieve a state of continuous happiness by teaching the mind to think positively.

HAPPINESS IS NOT IN THE FUTURE

“People look to time in the expectation that it will eventually make them happy, but you cannot find true happiness by looking toward the future” – Eckhart Tolle

How often do we say to ourselves ‘I’ll be happy when the bills are paid’. Or ‘When I was younger, things were better’?

We are all guilty of falling into the trap of believing that we will feel better in the future. Or we reminisce about how much easier life was back in the day.

The truth is, happiness has little to do with circumstances. Mental constructions of future and past have a huge impact on our current state. In reality, though, they have nothing to do with how things actually ‘are’ right now.

Like a ping pong match, our mind will bounce back and forth between ideas. It says ‘I’ll feel great when I lose the excess weight’ or ‘I was happier when I ate whatever I wanted’. It cannot make a decision and we wonder why we are confused.

Perception of a circumstance, not the actual circumstance,  determines our happiness. If left unchecked, your mind will come up with countless reasons to be unsatisfied.

To enjoy a more balanced life, we must first notice disempowering thoughts. We must then redirect these thoughts and turn them into empowering ones.

The future is simply a dream-like projection of mind-made fantasies. It is not real. It exists only in your head.

If you want to think about the future, consider it in a positive way and then take constructive action in the now.

STOP PRESUMING

How often do we mentally grumble about things we have no idea about?

Sitting in rush hour traffic, we jump at the opportunity to lash out when traffic isn’t moving. We speculate and blame the event on all manner of made up ideas

We scowl at the stranger who doesn’t reciprocate a “thank you” when we hold the door open for them. Mentally we judge them and label them as rude.

Could it be possible that the person who walked through the door was in a daze after hearing some terrible news? Is it too difficult to consider that the traffic is lousy because of an accident?

Instead of accepting something as it is, we create a negative story. I call this ‘Speculation Nation’.

Our patience dissolves or we get angry at nothing but a speculative thought.

We become unhappy and lose our power as the mind complains. It wants to know what justification the other person has for behaving a certain way. It struggles when things don’t act in accordance with its own personal values and rules.

Many battles could be avoided If people understood that we all have a different set of values.

Just because a person appears to be rude to you, doesn’t really matter.

It is only your interpretation of the events that have the power to determine your happiness. Choose to interpret them positively.

Choose to interpret them positively.

“There is nothing either good or bad but thinking makes it so” – William Shakespeare

LOOK FOR HAPPINESS

In every moment we have a choice. We can choose to resist the way something is or we can accept the way it is. After all, it ‘IS’.

There are 2 ways to deal with something that is not going as planned.

1. Mentally complain and tell yourself a phantom story about how dreadful it is.

This will lead to a lot of pain and suffering.

2. Accept the way it is and look for the positive and beauty in the situation.

This leads to peace and joy.

Shift your perspective from discontentment to acceptance. Surrender to the way it is because it can be no other way. It is what it is and no amount of complaining will change it.

“Life is a series of natural and spontaneous changes. Don’t resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.” ― Lao Tzu

Relinquishing control and making way for acceptance will relieve you of tension and frustration.

In its place, there will be spaciousness. Burden and negativity will no longer rule you and positivity will break through.

Every situation, no matter what it is, can be perceived as either positive or negative.

Choosing to accept, or to see the advantage in a circumstance, will free you of suffering.  In turn, this will better allow you to explore the beauty and magnificence of life.

GIVE THANKS

Showing gratitude is one of the most powerful ways to find happiness. Gratitude opens up the heart and sends positive energy to those willing to receive it.

What we send out, is returned ten-fold.

In the book of the film ‘The Secret’, Rhonda Byrne talks about how she used gratitude to turn her entire life around.

Her relationships, finances, and health were spiraling out of control. She felt like she was on a collision course with destruction.

Once she realized that her thoughts were controlling her life, she began expressing gratitude. She became thankful for all that is good in her life.

Instead of complaining about money issues, she would give thanks for the things she had. Surely enough, she was able to turn around her entire life. She shares these teachings in ‘The Secret’ series of books and films.

“Remember that your thoughts are the primary cause of everything.” ― Rhonda Byrne

Expressing gratitude really means that we are expressing happiness.

Gratitude puts us in a state of positivity. We feel uplifted and energized and happiness becomes the natural byproduct of these feelings.

According to this study, gratitude and happiness have a direct impact on emotional and interpersonal benefits.

MAKE HAPPINESS THE GOAL

Adopt these keys points to ensure that you are constantly in a state of  well-being.

1. Give up trying to control every situation, it’s impossible.
2. Let go of the past and stop expecting the future to make things better. Now is the only time you can experience joy.
3. Accept the way something is. If you can change it, great. If you can’t, Hakuna Matata (it means no worries!)
4. Give up speculating. You have no idea why she didn’t turn up for the date. Maybe she had a car crash!
5. Look for the good in all things. Search for beauty, it’s everywhere.
6. Play, be silly, be creative. Let your hair down.
7. Adopt an attitude of gratitude. Go out of your way to give thanks.
8. Consistently following these simple steps will ensure that you think powerfully and positively.  

You will literally rewire your brain so that it remains in a state of bliss so that happiness becomes a way of life.

You’ve read How To Use Your Powerful Mind To Be Positively Happy, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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You’re reading The 7 Ways To Empower Young Minds, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

 

If you’re lucky enough to work with children, it’s probably pretty likely that you have wondered about how to empower your young charges so that they become the most productive and successful adults they can possibly be. Good for you! Working to uplift and inspire the younger generation is one of the best things you can do. But, what’s the best way to go about this? Here are the seven best ways to empower young minds!

Encourage, Encourage, Encourage There’s an old adage that says you should praise children ten times as much as you criticize them, and this is definitely true! While working with kids, try to maintain endlessly positive.

Plan For The Future Sometimes, even just knowing someone believes in you is enough to get the job done. Spend some time with the kids in your life and talk to them about their future goals. Be a sounding board for them.

Give Concrete Suggestions People benefit the most when you give them specific suggestions towards reaching their goals. Give them advice on careers, how to earn the best college scholarships, and choosing their friends wisely. Kids understand that you’ve been their age before, and chances are high that they will appreciate hearing your thoughts!

Make Time For Alone Time Kids react really well when they know that there is an adult who cares about them. Show the children you’re close to that you want to see them succeed by carving out time to go on a walk, drink a hot chocolate, and grab lunch. It’s never too early to begin mentoring someone! Who knows… you may even inspire them to become a mentor themselves when they reach adulthood. That really is the gift that keeps on giving!

Don’t Tear Them Down Even if you don’t agree with something a child said or believes in, try your best to support them and not tear them down. Part of growing up is exploring your belief system and drawing conclusions. Give them the safe space they need to do that! Remember… praise them ten times as much as you criticize them.

Teach Them Mindfulness Every adult knows that maintaining a work-life balance can be difficult, so it’s never too early to start teaching kids these habits. Talk to children about mindfulness, the importance of family time, and the values of hard work and ingenuity. Just spending a few minutes talking about managing your emotions and practicing self-care will have a lifelong impact on the people you reach.

Show That FUN Is Okay Everyone has worries and anxieties sometimes… including children! Don’t hesitate to show kids that it’s alright to take a break from the hecticness of life to have a little fun.

Childhood is hard enough. Try to make it a little bit easier for the children in your life by taking an active role in uplifting and empowering them. You’ll have a long-term impact on their life, and will set a great example for them as they enter adulthood. That alone makes the small time you’ll dedicate to helping them completely worth it!

You’ve read The 7 Ways To Empower Young Minds, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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You’re reading 11 Easy Yoga Poses You Can Do Now For Immediate Stress Relief, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

If there was any word in the dictionary that would make you cower in fear…

It would be the word: deadlines.

Just the thought of an impending deadline can make you flustered, frustrated and stressed.

The thing is…

You’re already working your hardest to meet that deadline. Yet you have to continue to put in 14-hour work days just to get everything done.

At this very moment, everything seems miserable.

You feel your teeth clenching together. You feel like your head is about to explode. You feel like your entire body is tensed up, as if you were preparing for a punch to your stomach.

You are ready to give up.

But you can’t.

You need some way to relieve your stress. You need some way to calm yourself down, breathe better, gain clarity and get back down to work immediately.

It’s not like you haven’t tried some solutions. You did.

Just that they didn’t help.

You need something better.

Why Yoga Is The Perfect Solution To Your Stress

Have you considered using yoga for stress relief?

While it originated as a spirituality practice, it has been scientifically proven to help with reducing stress and anxiety levels. Many research studies have found that yoga works equally well as compared to relaxation to help with reducing stress levels and improving life quality.

It is even endorsed by the Mayo Clinic as a surefire method for fighting stress, getting fit and staying healthy.

The question is:

Why is yoga so effective in relieving stress?

The basic principle of yoga is to focus on a particular pose while being conscious of your breathing. By truly focusing on just one thing in the present moment, you let go of your stress and allow yourself to decompress.

Furthermore, the actual poses (also called asanas in yoga) help release tension in your body, which makes you feel calmer and put you in a meditative state.

You might still be skeptical.

After all, you’re already stressed and tensed to the brim. You can’t possibly fork out time to get yourself down to a yoga studio for a 1 – 2 hours practice.

You simply can’t afford it.

But that’s the wonderful part of yoga.

You don’t even have to start signing up for yoga classes. All you have to do is to learn some basic poses and do them anytime you feel stressed.

No matter where you are, and what you’re wearing, you can buckle down and hold a few yoga poses to help relieve your stress.

So without further ado, here are 11 poses you can do anytime to help relieve your stress.

 

11 Yoga Poses That’ll Banish Your Stress Away

1. Corpse Pose

 

Yoga Name: Savasana

The corpse pose, despite its morose sounding name, is one of the easiest and most effective exercises to relieve your stress. It probably got its name from the fact that all you have to do is to lay down flat on the floor — like a dead body.

Step-by-Step Guide:

Step 1: Lie down flat on the floor with your legs straightened and spread out. If you experience discomfort or pain being in this position, you can keep your legs bent.

Step 2: Ensure that your head is centered and not facing or falling to either side. This is probably the “toughest” part of the pose as most of us tend to lean our heads to one side.

Step 3: Extend your arms to the sides, allowing to rest on the floor.

Step 4: Hold the position for 5 minutes, breathing in and out slowly and steadily.

2. Happy Baby

Yoga Name: Ananda Balasana

This is a fun yoga pose to be in. It is named Happy Baby because of the way you look in your yoga position, like a cute little baby laughing.

Step-by-Step Guide:

Step 1: Lay on your back on the floor.

Step 2: Raise your legs from the floor towards your head. You should strive to aim your knees towards your chest. This particular step can prove to be slightly difficult for some people.

Step 3: Spread your legs slightly wider than shoulder-width, and keep your soles facing towards the ceiling.

Step 4: Grab the outer part of your soles with your hands. If this is difficult for you, you might consider using a towel to hook onto your outer soles.

Step 5: To make it a little bit more challenging, try pulling your feet downwards.

Step 6: Hold this position for 3 minutes, and take deep breaths.

3. Child’s Pose

Yoga Name: Balasana

This particular pose requires you to be in the fetal position, thus deriving its name: Child’s Pose. A side benefit of this particular pose is that it also lengthens your spine, which helps relieve back pain if you have any.

Step-by-Step Guide:

Step 1: Kneel on the floor.

Step 2: Gently bring your butt down to your heels.

Step 3: Bring your forehead as close to the floor as possible.

Step 4: Try to touch your thighs with your belly.

Step 5: Stretch your arms forward, as far away as possible from your feet.

Step 6: Hold this position for 1 minute.

4. Cat Pose

Yoga Name: Marjaryasana

This pose (as well as the Cow pose) are great for relieving back pain and undoing the damage from sitting all day. If you find yourself sitting for more than 6 hours a day, do this pose as often as possible.

Also, the name of this pose derives from the fact that you’ll look like a cat stretching its back.

Step-by-Step Guide:

Step 1: Get on your fours (meaning hands and knees on the floor.)

Step 2: Keeping your shoulders and knees in position, try to round your spine, imagining that you’re trying to make your spine touch the ceiling.

Step 3: Repeat for 10 times.

5. Cow Pose

Yoga Name: Bitilasana

This pose is usually paired together with the cat pose as it is held in the same position. Apparently, this pose mimics the way a cow eats.

Step-by-Step Guide:

Step 1: Get on your fours (hands and knees on the floor)

Step 2: Now, do the opposite of the cat pose. Try imagining reaching the floor with your belly (or attempting to touch your spine to your belly). This will cause your spine to arch.

Step 3: Repeat for 10 times.

6. Puppy Pose

Yoga Name: Uttana Shishosana

If you have not noticed by now, yoga asanas take a lot of inspiration from observing animals. This is no difference. The puppy pose is an imitation of puppies or dogs stretching.

Step-by-Step Guide:

Step 1: Get on your fours (hands and knees on the floor).

Step 2: Slowly walk your hands away from you and lower your chest down towards the ground.

Step 3: If you are able to, rest your forehead on the ground and place your weight onto your hands.

Step 4: Keep on your legs firmly on the floor.

Step 5: Hold the position for 30 seconds.

7. Legs Up The Wall

Yoga Name: Viparita Karani

This pose is a great pose for you to just lay down, relax and wish your stresses away.

Step-by-Step Guide:

Step 1: Find a wall

Step 2: Grab a towel and roll it up

Step 3: Place the towel about one hand away from the wall, and gently place your butt on the towel.

Step 4: Lay down on the floor.

Step 5: Gently adjust your hips such that the back of your thighs is resting on the wall.

Step 6: Straighten your legs and lean.

Step 7: Hold this position for 30 seconds.

8. Cobra Pose

Yoga Name: Bhujangasana

Not only will this pose help relieve your stress, it also employ the backbend position, which can potentially prevent damage to your spine.

Step-by-Step Guide:

Step 1: Lay flat on your stomach.

Step 2: Place your hands beside your chest, palms facing down.

Step 3: Raise yourself up and straighten your arms while arching your back. Your hips, thighs and feet are still in contact with the ground (don’t raise them!)

Step 4: Try to look up at the ceiling

Step 5: Hold the position for 30 seconds.

9. Bridge Pose

Yoga Name: Setu Bandha Sarvangasana

This pose can be quite challenging (if it is the first time you’re doing it) but it is also infinitely rewarding.

Step-by-Step Guide:

Step 1: Lay flat on the floor, knees bent, and ensure that your feet is tucked near your butt area.

Step 2: Raise your hips up slowly, lifting your thighs and your lower back. Keep your feet, neck and back of head on the floor.

Step 3: Hold the position for 30 seconds. (This can be challenging!)

10. Thread The Needle

Yoga Name: Parsva Balasana

This is an interesting pose where you might need some imagination to see yourself as the needle going through a thread.

Step-by-Step Guide:

Step 1: Get on your fours (hands and knees on the floor)

Step 2: You will notice that there is a “gap” between your left arm and knee. This is the “hole” where you’ll stick the “needle” in (your right hand in this case.)

Step 3: Plant the right side of your head and your right shoulder on the ground as you stick your right hand through the gap.

Step 4: hold the position for 30 seconds.

Step 5: Repeat for the other side.

11. Pigeon Pose

Yoga Name: Kapotasana

This is a pose that not only relaxes you, but also belongs to the category of exercises known as “hip-opening exercises”. Sitting for too long tends to shorten the muscles around your hamstrings and hip area, causing it to be too tight. The pigeon pose has the added benefit of opening your hips and stretching them out, reversing the damage caused by excessive sitting.

Step-by-Step Guide:

Step 1: Sit with one leg in front of you and the other leg straightened behind.

Step 2: Bend the front leg 90 degrees (that means the outer side of the calf and ankle will come into contact with the ground).

Step 3: Straighten your back.

Step 4: Hold the position for 30 seconds.

Step 5: Repeat for the other leg.

 

You’re stressed.

But that doesn’t mean you can’t do anything about it.

In fact, there are quick and easy ways to relieve and rejuvenate yourself to tackle the challenges ahead.

All you have to do is — the next time you feel overwhelmed and stressed, pick one of the above exercises. (If you want 21 more exercises, here is a list of exercises that can help relieve stress and back pain.)

Find a corner in your office (or at home) and follow the step by step instructions. Hold the poses for the recommended length of time.

Feel yourself breathing and relaxing as you shift your thoughts away from the stress.

You’ll be able to feel more clarity and be ready to tackle your work again.

——————–

Attention Pick The Brain readers!

The above exercises will be good enough to get you relaxed and relieved of stress. If you would more exercises on how to relieve stress (as well as back pain), download your free checklist of recommended exercises that can help you relieve stress and back pain from sitting too long.

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Ong Si Quan is the Growth Guy at airawear.com who wants to help people be free of pain and stress from their lives. Download his free checklist of stress and back pain relief exercises to learn how to do so.

You’ve read 11 Easy Yoga Poses You Can Do Now For Immediate Stress Relief, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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You’re reading 4 Ways To Improve Your Emotional Intelligence, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

As humans, we possess a myriad of emotions that allow us to fully experience our lives. It would stand to reason that being aware and giving attention to our emotions, and the emotions of those around us, serves to enhance our daily interactions and improve our overall well being. The ability to understand and manage emotions is called emotional intelligence. Being emotionally intelligent can help improve our mental health, our relationships with those around us, and even our working lives.

People with high emotional intelligence are able to recognize and control their emotions, as well as empathize with the emotions of others. They can manage their stress and anxiety, and are generally happy and balanced. If perhaps you don’t feel your emotional intelligence is as high as your would like it to be, there are ways you can work on improving it.

Get in touch with your emotions

It sounds like a no brainer, but how many times in your life have you not quite understood why you were feeling the way you were. Emotions are way more complicated than just happy, mad, and sad. They are complex and deep, and so many factors go into why you feel a certain way in any given situation. Understanding your own emotions will in turn help you to understand the emotions of those around you and make you more empathetic. Being empathetic is key to having meaningful relationships with friends, family, and significant others. When you can put yourself into the shoes of another and truly get an idea of how they are feeling, you can connect emotionally on a level you couldn’t before and strengthen your bonds.

Become fluent in body language

So much can be expressed with body language. Often, when a person says one thing, and are actually thinking and feeling another, their body language can give it away. Body movements, posture, and facial expressions are just some of the ways in which people express themselves non-verbally. Learning how to get your emotions in line with your body language can increase your emotional intelligence by helping you communicate more effectively and understand the nonverbal signals others are putting out. Communication is important to emotional understanding, both verbal and nonverbal.

Find ways to manage stress and anxiety

A crucial part of emotional intelligence is the ability to manage your emotions. You may understand why you are feeling stress or anxiety, but if you can’t manage those feelings, you’ve only fought half the battle. Stress and anxiety can become a heavy weight in our lives, and it can have many physical effects on our bodies. Learning to manage it will immensely improve our well being. Find a way to regulate your stress such as prioritizing daily goals, writing down your accomplishments, and surrounding yourself with supportive family and friends. When you learn to manage your feelings and stress, you can focus more on overall happiness and tranquility.

Master conflict resolution skills

When dealing with conflicts, a high emotional intelligence can help keep the situation from escalating more than it needs to. Learning conflict resolution skills will combine many of the aspects of emotional intelligence and put them to a situation for practical use. Effective conflict resolution ability involves recognizing feelings, active listening on both sides, expressing thoughts clearly, and coming to a solution all while remaining civil. Someone who can manage to resolve otherwise difficult situations while keeping calm is sure to have high emotional intelligence.

When we are unable to understand and manage our emotions, we can become erratic, depressed, and irritable. Developing our emotional intelligence will only improve our outlook and well being. With time, practice and reflection, you can work on enhancing your awareness, managing your stress, and dealing with everyday conflict and mishaps. Stability and happiness is yours for the taking.

(feature image courtesy of artifact uprising)

You’ve read 4 Ways To Improve Your Emotional Intelligence, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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You’re reading 4 Lessons On How To Truly Be A Leader from Mother Teresa, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Service towards your team, above all else, is the primary objective for great leaders. They inspire their team to persevere through the tough times, sharing in the spoils of victory when they reach their objective together. A title is simply something that represents the right to make decisions. It does not represent the right to shirk responsibility through gratuitous delegation.

There are few people in history that have embodied a service-filled leadership style more than Mother Teresa. Spiritual intelligence was her greatest gift, and it is always wise to pay attention to the example set by those who have come before you.

If you’re ready to break free from your 9-5 and lead your own company, or need to take your team to the next level, pay close attention to the following lessons, based on powerful quotes from Mother Teresa.

1.“Kind words can be short and easy to speak, but their echoes are truly endless.”

It is almost always better to find ways to build your team up with praise, instead of tearing them down with critical comments. Guidance can be phrased in ways that is more positive; focusing on the opportunity for future improvement, instead of the mistakes of the past.

When leading a team, the words of a leader echo far beyond those within earshot. Choose your words very carefully, for they have power.

2.“Yesterday is gone. Tomorrow has not yet come. We have only today. Let us begin.”

The perfect plan is the enemy of a good plan. Accept the regrets of yesterday, and celebrate past victories as your roll into today. Your vision must be focused on the future, but your team’s actions need to be focused on the present.

As a leader, you are the visionary in your team. Empower your team to make today’s decisions, within the context of reality. Don’t let them be discouraged by the past, or bogged down by the future. If your team can embrace the here and now, they’ll earn the future that you’re working to craft.

3.“If you are humble nothing will touch you, neither praise nor disgrace, because you know what you are.”

Who are you as a leader? Jean Kim, M.D. points out that an insecure leader can be toxic to a work environment, which casts a long shadow over an employee’s mental health. If you’re unsecure in who you are, it’s time for a reality check.

Dive deep to understand the sources of your insecurities; your need for praise and attention. If you resolve those issues, you will be one big step closer to becoming the steadfast leader, on which the success of your enterprise will rely on.

4.“Never worry about numbers. Help one person at a time and always start with the person nearest you.”

In a world driven by stock quotes and balance sheets, it’s easy to get caught-up in the numbers. Don’t let the numbers drown-out your focus on why you are here, and the steps you need to take to fulfill your company’s purpose. Successful brands are the ones that hold true to their values and understand why they’re willing to suffer short-term pain in order to have a chance at long-term success.

Are you willing to let go of your ego, live a life of service to your employees, and let your internal compass be your guide? Gather all of the information you need in order to be an informed, confident leader. Work through character flaws, and don’t let the past or future ruin your present. It’s time to rise up. With these lessons at the forefront of your thinking, persistence can take you anywhere.

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Rafiq is a Husband, Success Coach, Business Development Consultant, Strategist, Blogger, Traveler, Motivational Writer & Speaker. I have the propensity for written expression, piling one word on top of another until a coherent thought emerges. My favorite subjects are business, politics, religion, technology, lifestyle and history.Also write about his personal experience on financentric .Follow me on Twitter.

You’ve read 4 Lessons On How To Truly Be A Leader from Mother Teresa, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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You’re reading Focus Like a Ninja: How to Reduce Stress and Sharpen Your Mind, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Our desire to be more focused, to produce more, to think better, and to find clarity in our lives is often attacked from the angle of looking at our mind and how our brains can be adjusted or medicated or sharpened in some way.

But, the truth of the matter is, that as a culture, we are under a huge amount of stress that degrades the quality of our thinking and our lives and it simply can’t be completely effectively addressed by focusing on the ways in which we think, organize our days, or express gratitude for what we have every day.

When you’re under stress, it’s easy for you to lose energy because your survival mechanisms are engaged. Your energy goes to the surface of the body to make you more alert for danger. You breathe more shallowly and become unanchored from your core.

According to Qi Gong theory, your energy is more prone to be scattered or drained when it’s poorly consolidated in your core. In order to better contain your energy, you need to bring your energetic focal point back down to your energetic center. Learning to focus on and strengthen your lower dan tian will counteract stress, make you more resilient, and build energy.

Try getting in touch with your lower dan tian now:

— Let your abdomen relax completely, and allow each breath to descend the whole way
down into your pelvis. For a minute or so, imagine that you’re opening this bowl, including your hips, with every breath.

— Next, focus on a point about two inches below your navel and deep at the center of your body. By scanning around in this area, you can find a point that feels most powerful and solid. This is your lower dan tian.

— As you breathe in, imagine that you’re drawing in pure golden light from every direction, funneling it into the lower belly.

— With each exhale, imagine that you’re condensing the light into the center of the lower dan tian to a ball of light the size of a pearl. The idea is that the more dense and solid you make this storehouse of energy, the more powerfully anchored your mind and energy will be, and the harder it will be for your energy to unconsciously “leak out.”

— Repeat drawing light in on your inhale and condensing the light into your lower dan tian on your exhale. Remember to breathe deeply and fully, filling your whole abdomen down to your pelvis.

— Continue for five minutes or more.

— With your finishing exhale imaging that your pearl sized ball of light is condensing even further and envision your solid anchor of energy in your lower dan tian.

Practice shifting the center of your consciousness (which usually resides in your head, since that’s where most of your sense organs are) down to your lower dan tian as often as you think of it.

See if you can tune in to the uniquely sweet experience of feeling solid in this region.

How does it feel to stir a pot of soup or beat eggs with the movement coming from the lower dan tian?

How does it feel to initiate the movement of walking from the lower dan tian?

How about painting, or writing, or dancing, or speaking, all from the lower dan tian?

What about doing your work from your lower dan tian?

If you make this a daily practice—breathing into your belly and focusing on your lower dan tian—you’ll begin to notice that stressful events don’t throw you off the way they used to.
You’ll bounce back quicker, too.

And all that crazy overwhelming mind energy will start to be grounded into your core, so that you can think clearly, produce more, and be focused.

Using this body centered technique for reducing stress and sharpening the mind has been used by martial artists for centuries. They knew that their power didn’t come from their muscles or their mind, but from their ability to ground themselves in their center and to move from that place in all their actions.

We strongly encourage you to give it a try.

© Briana Borten and Dr. Peter Borten, authors of The Well Life

Author Bios:
Briana Borten and Dr. Peter Borten are the authors of The Well Life: How to Use Structure, Sweetness, and Space to Create Balance, Happiness, and Peace (Adams Media). Briana and Dr. Peter Borten have made it their mission to create a more peaceful world by helping individuals reestablish a sense of inner peace and balance. They are the founders of The Dragontree, a wellness organization with holistic spas in Portland and Boulder, online courses, natural body care products, and resources for vibrant living.

Peter, a Doctor of Acupuncture and Oriental Medicine and certified Qi Gong instructor, has taught extensively and has authored hundreds of articles on psychological and physical health. Briana is a Certified Ayurvedic Specialist, peace engineer, and CEO of The Dragontree. She writes frequently on personal development and helps people achieve their dreams and live extraordinary, healthy lives.  For more information, please visit http://ift.tt/2fwgoci and follow the authors on Facebook and Instagram.

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You’re reading The 5 Best Podcasts on Creativity, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

An idea without action is imagination, not creativity. Creativity often feels like you are experiencing a finely tuned sense of self, a realm of consciousness that sparks the flame of an idea or an innovation. There is an amalgamation of patterns, connections and perceptions that precede the rush of creativity, yet it can be so elusive to achieve. The act of discovering and producing solutions is also at the core of creativity. These 5 podcasts illuminate what exactly it is to embody creativity.

1. This is a podcast by Brian Koppelman who speaks to author Seth Godin as they tackle the topic of inertia and writer’s block. One must begin with the question “who is it for?’ He feels there is no such thing as writer’s block, only bad habits and fear of what someone else will say. The inventions of judgment is not fuel it’s sabotage’. All is in the act of practice.

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2. This podcast ‘Show up before you’re ready’ features Glennon-Doyle Melton, and is such an honest conversation to listen to. She posits that the deeper you go the more other people see themselves in you. So, there is no reason to worry about showing people who you are, which is a big obstacle for most creative people.

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3. How do you know you’re creative? There is not one perfect measure to find it, but there are several correlations that point to that answer. Cultural knowledge and the moment in time enter into the equation. Creativity is routinely equated with the arts, but other skills relate to ingenuity as well, such a science, that draw on perception and problem solving. There is courage involved in being able to color outside the lines.

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4. This podcast interviews Justine Musk, as she discusses her journey of discovering her true purpose in life after an identity crisis. When you ask yourself different questions such as how to live a meaningful life, how do you then create that for yourself? Creativity in this broader scope of your entire life’s purpose is a question about tuning in to your intuitive voice. Ask yourself what is working in your life, dissect it and discover emotional resonance, that is a result of creative expression and communication.

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5. In this blog, they discuss the question that with the knowledge that the old guard of ‘left brain, right brain’ ideas are overturned, where does creativity actually come from? The answer is ‘it’s complex’, and points to multi faceted traits such as behaviors, cognitive processes, how our brain makes associations, etc – these are all factors. Creative people tend to daydream, all the work is in your head. Identify when you work the best and hold on to this to foster your best creative effort.

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Creativity begins with a drive, a conviction and a sense of optimism about a particular point of view. However, it is not necessarily always an innate or inherent quality, creativity is something that can be cultivated to a certain degree. Creative people utilize different ways of processing experience, make unique connections between things, and form new insights. There’s a need to reach out and make contact with others who may acknowledge the impact of the creative outlet. To be creative is uniquely human, and over the ages, humanity has produced astonishing works that display the depths of our mystifying imagination.

Do you read a great blog about creativity that’s not on the list? Leave a comment on FB!

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Larissa Gomes is a breast cancer survivor and single mom to her spirited baby boy! Originally from Toronto turned Angeleno, she has worked in roles from writer, actor and producer for well over a decade. In that time, she’s developed concepts, film and television screenplays, short stories, along with freelance articles, blogging and editing work.

You’ve read The 5 Best Podcasts on Creativity, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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You’re reading 5 Ways Outdoor Workouts Improve Our Mental Wellbeing, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

With Seasonal Affective Disorder (SAD) now recognized as a very real condition, it’s becoming easier to find ways to combat the melancholy state of mind that plagues seasonal sufferers. Whether it’s the dark nights, the change in the weather or any other external factors causing a decline in your mood, there are ways to lift your spirits.

In today’s article, we’re taking a look at various mental health benefits that come with outdoor exercise and giving you the inspiration you need to incorporate small but life-altering changes into your daily routine.

1. They encourage us to socialize

If you suffer from anxiety and find socializing with other people challenging, getting involved in group activities can offer one way to combat your fears. There are a number of websites designed to help anxiety sufferers, where people can receive help and advice and meet up with people experiencing similar feelings.

When you feel ready, get together with friends and organize short walks through the park or even take your dogs to the beach – it doesn’t need to be an intense workout to help you reap the rewards.

Find out more at anxietyuk.org.uk

2. They get us out of the house

There’s no denying that winter brings with it a number of exciting things. From festive markets to the big day itself, it really can be the most wonderful time of the year. But it’s also cold and dark, and it can be tempting to stay wrapped up indoors where it’s warm. This sort of behavior can often lead to agitation and restlessness, as neither your mind nor your body are getting the stimulation they need to stay active.

Resist the temptation to tuck your bike away for the winter or take the car to work everyday, and try and spend at least 30 minutes more outside each day. Your mind and body will thank you for it!

3. They help us get fit

The festive season technically doesn’t start until December, so fight the urge to tuck into the mince pies as soon as they hit the shelves. If you’re not a fan of the gym, find out whether there are any outdoor running clubs or bootcamps close to where you live. You can set yourself small, manageable goals to achieve over the weeks leading up to Christmas, and your first mince pie will taste all the more sweet!

4. They help us sleep better

There’s nothing like a good dose of cold, crisp winter air to help you sleep at night – and if you can fit your workout in during daylight hours, even better! Studies have shown that a lack of sunlight can lead to a decline in serotonin levels. This, in turn, can disrupt our sleep – as well as causing a lack of appetite and irregular moods. You might often find yourself feeling more tired when you haven’t done much exercise but, by bedtime, you struggle to sleep.

Exercise shouldn’t be ignored during the winter months. It can have a domino effect on your mental health – leading to a lack of sleep, an increasingly irritable mood and even underperformance at work. So, where possible, find time to get in at least 20 minutes of open-air exercise a day.

5. They reduce stress levels

With a total of 488,000 work-related stress, anxiety or depression cases in 2015-2016 and 11.7 million working days lost as a result, it’s clear that Brits’ careers are having a dramatic impact on their mental health. If you’re having a particularly stressful day at work, try to avoid working beyond your contracted hours – and rather than going straight home and staying in the house all evening, commit to going for a quick run or walk outside. Even beyond daylight hours, this will help you to relax and will invariably lead to a more peaceful night’s sleep.

From intense bootcamps to a stroll along the beach, any outdoor activity can help to create a happy, healthy mindset – so what are you waiting for? Say goodbye to the sofa and head off to the park!

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 Jay Connelly is a diehard rugby fan and blogger for rugbystore, the world’s number one online rugby retailer – helping aspiring athletes and committed rugby players to improve their game.

You’ve read 5 Ways Outdoor Workouts Improve Our Mental Wellbeing, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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