You’re reading How To Keep The Conversation Alive: 4 Improv Rules by Tina Fey, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Why you should hone your improv skills before that next job interview!

How many times have you been in a conversation and the topic changed so quickly you never had the opportunity to say your part? You waited for that perfect moment to insert your witty joke and now everyone has moved the conversation forward. It’s frustrating; you had the perfect punchline prepared but you’ve missed your chance.  Don’t fret, it happens to the best of us!

Refining your improvisation skills may not be at the top of your to-do list but the ability to react to changes within a conversation in an instant will leave others in awe of your charisma and charm. To improvise doesn’t mean you weren’t prepared, but instead are in a situation for which you could not prepare.

Similar to comedy sketches, conversations flow and move from one topic to the next rapidly.  Improv comedians are prepared to make things up on the spot to keep a dialogue moving. This isn’t a natural gift, but a skill that is honed and perfected through practice.  They are prepared no matter what situation unfolds.  You don’t need to be ready to lead open mic night at the comedy club, but using these techniques of improv will help navigate even the most treacherous of conversations.

The following 4 rules come to you from one of the most famous women in the comedy scene, Tina Fey!

1. Agree
2. Yes And
3. Make Statements
4. No Mistakes just opportunity

But how do we use these simple rules of improve in a world of complicated conversations?

Rule 1- Agree: Show Respect for what your partner has created

There isn’t much that stop a conversation more than total disagreement with what you’ve said. A quality conversation is give and take, two or more people exchanging ideas and information.  But, any conversation will soon come to an end if neither party can find common ground.

The 1^st rule of improv is to show respect for what your partner has created.  In improv scenes, the agreement is literal. The actor accepts what was said and build from it to keep a scene moving and continue the storyline.

This doesn’t mean you must agree with everything someone says, (have you seen Jim Carrey in Yes Man?) but for the conversation’s sake, agree to disagree and keep the dialogue moving forward.  Respect the ideas of those in the conversation and be willing and able to change topics to avoid a disagreement. This can help build a strong foundation for the conversation to grow.

Rule 2- Yes And: Contribute to the conversation

Whether it’s a sketch comedy scene or a conversation in the boardroom, when all eyes are focused on you do you know what to say next? The easiest way to keep a conversation moving is to agree (1^st rule) and then ADD in your own thoughts or ideas on the topic.

In improv, pressure is taken off the first actor when the other participants add a new idea to the scene. It is not the responsibility of one actor to continue to come up with new subject matter every time.  We’ve all been in one of those conversations when it’s pulling teeth to get the other party to engage in what you’re saying. Perhaps you were the person getting your teeth pulled?  Adding to the exchange to create new topics for discussion shows you’re paying attention and being active in the conversation.

Rule 3- Make Statements: Don’t only ask questions

Always add value to your conversation. Use open-ended questions to keep a conversation flowing. However, if your only input is asking more questions, your conversation will seem like an interview. You’re more interesting than you give yourself credit. Others want to know about what you’re thinking and your insight on the topic at hand. This gives room for the conversation to grow and develop.

If you can’t think of anything to say build from information earlier in the conversation. For example, if you asked where someone is from, add your opinion about that city. Have you ever been there? Did you want to visit? Maybe you read something interesting about the sushi there. Continue to share until whoever you’re speaking with has found a topic in which they can expand. This approach provides more information from you and will keep the conversation moving forward in a more natural manner.

Rule 4- No mistakes only opportunity: Stay positive and adapt

Sometimes conversation don’t go as planned. This is okay. You have no control over the emotions of the others involved, or how their day has been going up to this point. Remember that there are no mistakes, only opportunities. Each experience can provide a new learning opportunity. Stay positive and adapt to new situations. Just as an improv comedian needs to adapt and change direction to get through a tough scene, use these tactics help to maneuver difficult conversations.

Enjoy each opportunity to practice. Regardless if you feel like it was an unsuccessful conversation, it should provide lessons that can be taken into your next situation. Learn the rules & don’t be afraid to make mistakes. Know that at least trying to converse is better than avoiding the situation!

Use the 4 rules of improve to help guide your choices throughout your next conversation. They will lead to more comfortable conversations and less likelihood of finding yourself fighting an awkward moment. Just like the professionals in improv comedy this skill takes practice. You won’t become a professional conversationalist overnight. Everyone makes mistakes along the way, even if you have been doing it forever.

To learn how to master first impressions, conduct meaningful conversations and make more friends visit out site Life’s Secret Sauce. Just for joining our community we will provide you with a FREE E-book of 5 guaranteed ways to be the most interesting person at your next social event!

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Life’s Secret Sauce, founded by Brandon Slater & Samantha Field, teaches teach young urban professionals the necessary social skills to master first impressions, build meaningful relationships, & effortlessly create quality conversations with anyone. As public speakers in the Cruise industry they have learned what it takes to make connections and engage in great conversation without distraction. Currently they live in Miami with their Shiba Inu puppy, Azumi, and enjoy hiking in Alaska throughout the summer months. To learn more click here!

Picture courtesy of Vogue Magazine.

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You’re reading Top 50 Things That Happy People Don’t Care About, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Can I be honest with you for a moment?

Are you reading this to find ways to stay happy?

But I’m telling you that the happiness is within you.

1. They don’t care about what others think.

Most people fail because of this reason, they keep holding their minds to the what ifs of the people. Their happiness is entirely dependent on what other thinks about them.

On the other hand, happy people don’t care about what others think of them. They always do what they feel like doing, they don’t seek permission for doing what they actually love and care about.

2. They don’t care about the past or future.

The regrets of the past and the expectations from the future usually make us unhappy. Happy people really don’t care about the past or future, because they accept the fact that they are responsible for their life.

Because they are well aware that we neither can change our past nor control our future, all we have got is present. So they live happy in present without caring about anything.

3. They don’t care about fear.

Happy people don’t allow fear to take over them. They don’t easily get distracted by the problems, rather they try to find the solutions out of the problems.

Rather pondering about fear, they work even harder to eliminate the problems that came in their way and they don’t let fear to disturb their inner peace which eventually keep them happy.

4. They don’t care about the age.

Age is just the number for them. If they are willing to learn something, they will jump over it without thinking of anything else.

They don’t restrict themselves in trying new things because of the age. Age is no barrier for them, they will definitely do it because they know that they will be more than happy in trying this out.

5. They don’t care about pleasing everybody.

They are well aware of the fact that we cannot please everybody in life. They know that we cannot please everybody.

 

 

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You’re reading How to Procrastinate Less and Write More, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Procrastination is the enemy. Everyone knows it, and that goes for the stubborn soul who insists that the white-hot pressure of a last-minute completion makes his or her work better. It does not.

Procrastination is fighting a war against your momentum, your productivity, and your sanity.

The Easy Target

Everyone procrastinates, but writers are especially afflicted. We all do it for different reasons: there are those crazy busy periods, overbooked with projects to the extent that we feel forced to push assignments to the next day, next week or next month.

Then there are those jobs that we don’t only want to put off, but avoid altogether. There are also projects that bore, projects that don’t pay, and projects that insult. Maybe you fear a lack of expertise in a topic area, which creates anxiety about the end result.

Freelance writers tend to put off starting a job when the client’s instructions are so vague that I hardly know where to begin anyway. Let’s face it, instructions clouded by poor communication, language barriers, time zone delays, or even the client’s own confusion can cause a writer to move on to something less convoluted, where we’re more certain of our own success.

Finally, we might delay the writing activity that requires intense concentration because it’s so hard to find that single-minded, “sweet spot” state of mind necessary for crafting the inspiring opening sentence.

Put simply, procrastination brings unnecessary stress to daily life. Fortunately, it’s easy to combat, but it’ll take applied effort to weed it out for good.

Searching for the Remedy

What has to be figured out first, is what triggers your procrastinator self. Boredom? Confusion? Disappointment? Be adequately in tune with yourself, so that you might sense the signals and then ward off the inevitable delay (in starting and finishing).

Next, consider the value of being obligated to an appointment, then make one with yourself! Time blocking is an essential practice that keeps a writer from wandering aimlessly across various jobs, and it forces focus on one project at a time, for a limited period. Need to create 500 words of content by 5pm? Dedicate a healthy span of minutes by marking your calendar: once it’s set, there’s a real obligation in play.

Another method to force focus is to disconnect from wifi. (Try it and believe.) With multiple browsers open (at least one of which is likely social media), there’s no way to avoid distractions from a job at hand. It’s amazing how the “blinders” created by canceling out web displays ups the productivity quotient (and keep you from resorting to procrastination).

How about an attitude adjustment via re-evaluation of existing projects? Spend 5 minutes re-assessing each current assignment, with the goal of identifying even the smallest nugget of interest or engagement. Then, throw questions at each assignment: start with the basics of “why, when, who, what” then move to more in-depth “attacks” like “For what?” and “To what end?” I like to ask a job how it’s going to lead to the next job; after all, who isn’t in hot pursuit of more work?

Here’s a tough one: take stock of how your life habits sabotage your work. Then, change them! Commit to this short-term goal: for one week, get up 30 minutes earlier than normal. I guarantee that the relief you feel from padding the work day with 30 precious minutes will motivate you to become more of a morning person. Besides, sleeping in is just another form of procrastination, yes?

One last vital suggestion is to nail down the job parameters. Once I’m truly clear on basics of content, purpose, and deadline, even the most objectionable project becomes less daunting—and that realization prompts me to stop procrastinating and to go to work!

The True Practice Session

The ultimate cure for writer’s procrastination is simply to WRITE, so it’s time to practice what I preach. Follow through—and that means now, not later.

First, move somewhere with few distractions and have at the ready your favorite way to write (keyboard, pencil and paper, whatever). Start with the letter “A” and work your way through the alphabet by stating a word, out loud, that begins with each letter (it’s all about action, so actually speaking is valuable).

It might go something like this: “Art, ball, cane, dart, envelope…” Wait until you sense a connection between two spoken words, then stop and write 4 full sentences about it, noting that no matter how small the association may be, there’s material there (otherwise your brain wouldn’t have handed you those particular words in sequence). Afterwards, pick up where you left off (“fan, gargoyle, hijab”) and repeat the exercise. In the spirit of time blocking and forced focus, keep at it until you’ve been writing for… as long as you can.

Writing may be both a pain in the neck and an enlightening, enriching experience. Use the tips and go for the latter!

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Regine Ward is a freelance writer/blogger and tutor at Do My Homework Online. Her main values are lifelong learning, helping people become the best versions of themselves and constant self-improvement. In her free time Regine travels, reads, drinks coffee and bakes cookies. Find her on Twitter or Facebook.

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You’re reading The Top 10 Most Multicultural Cities In The World, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

The world we live in today is an explosion of multiple cultures clashed together.

From the diverse cuisines we enjoy, friends we have, and the foreign languages we’re surrounded by, most of us enjoy the vibrancy of different cultures around us.

However, if you are looking for the ultimate multicultural experience, we’ve curated the most multicultural cities in the world that you can visit. There’s a good chance that the city you’re living in today is also on this list, so make sure you share it with your local friends!

The Top 10 Most Multicultural Cities In The World

10. Dubai

This is a city that was built from the ground up by workers from different countries around the world. In just a few decades, Dubai went from a small town on the Persian Gulf coast to a globally recognized city. With a diversity rate of over 83%, Dubai ranks as one of the most multicultural cities in the world.

9. Los Angeles

Los Angeles, also known as The Angels in Spanish, was historically a part of Mexico, which is why it’s worth learning Spanish if you live here. Today, it’s the second largest city in the United States, with people from approximately 140 countries speaking 86 different languages calling it home. A lot of this springs from the flexible immigration laws, inspiring people from around the world to create the American dream here. The area of Los Angeles has created multiple cultural neighborhoods, such as Koreatown, Little Tokyo, and Boyle Heights.

8. London

London is the most multicultural city in Europe, and the largest city in the United Kingdom. While the official language is English, more than one-third of the population in London are born in a foreign country. On the streets of this diverse city, over 200 languages are spoken on a day to day basis, and it only continues to grow.

7. Amsterdam

Recognized as the city of freedom and tolerance, there are people with over 178 different cultural backgrounds living in this city. In order to help non-Dutch speakers that live here, the city sponsors many free language classes to help them, and even hosts multicultural events throughout the year to promote their worldly view.

6. New York

It goes without saying that New York is often recognized as a city of misfits that have banded together from around the world. The city established what’s called the Mayor’s Office of Immigrant Affairs, which has created several executive orders and laws to help those who are coming from abroad — about 36% of its population.

5. Paris

Paris is ranked second to London as the most multicultural city in Europe. What makes Paris stand out is that it’s the only international city in the world, where English is not the main form of communication between people from different nationalities.

4. Singapore

After gaining independence in 1965, this tiny island nation has transformed into a multicultural and economic powerhouse in Asia. Singapore boasts four official languages: English, Malay, Mandarin, and Tamil, and approximately 40% of its population comes from foreign countries abroad.

3. Sydney

While Sydney is far from the rest of the world, it is a close neighbor to many of the Asian countries, including China, Hong Kong, Japan, and Korea. This is why over 40% of its population are from overseas, such as the Philippines, UK, Italy, China, and more.

As the largest city in Australia, Sydney is often recognized as the “Australian New York.”

2. Hong Kong

Like Singapore, Hong Kong is another tiny nation that has risen to become an economic powerhouse in Asia. Rumors state that much of their multiculturalism comes from hiring cheap labor in China or India.
While discrimination will continue to exist, it’s hard to deny the diversity of cultures that clash within this energetic city.

1. Toronto

Toronto is the largest city in Canada, and it’s often recognized as the ‘most multicultural city in the world.’

People from the UK, Ireland, China and Italy, to name a few, represent some of the larger cultural groups in this city, while smaller communities include people from Iran, the Netherlands, Nepal, Romania and many other countries. This exciting place also features dozens of ethnic neighborhoods waiting to be explored, including Chinatown, Greektown, Roncesvalles Village (Little Poland), Little Italy, and Little India.

 

Is there a city we missed that should be on this list of the most multicultural cities in the world? If so, let us know which one we missed and share your favorite ones!

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You’re reading 5 Stress Reducing Activities to Benefit People with Bipolar Disorder, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Keeping stress levels low is a key component to coping with bipolar disorder. Too many people with bipolar disorder will turn to unhealthy forms of self-medication with over half experiencing addiction in their lifetime. Stress can exacerbate the mood swings experienced by people suffering from this mental illness, meaning stress-reducing activities can be a very healthy and beneficial way to make living with bipolar disorder easier. Here are a few ways to lower stress levels among people living with bipolar disorder:

Exercising Regularly

Consistent exercise is an important part of anyone’s life. It improves the health of both the mind and the body. In bipolar people, it’s an ideal way to relieve stress. Since set routines are so important for those who are living with bipolar disorder, it becomes much easier to simply add exercise into that routine. A few good forms of exercise might be swimming, yoga, or even just a morning walk. For people with busy work schedules, “Deskercise” can be a good replacement.

Meditating or Praying 

Any form of mental focus that allows the mind to drop whatever it is worrying about is good for stress reduction. The goal of meditation is to empty the mind entirely, making it an ideal method of releasing one’s grip on stress. Prayer can be a very soothing thing if a person is religious, shedding their worries and passing them on to their religious figure. Yoga is also a great form of “meditation” if you want to combine exercise with meditative practice, effectively killing two birds with one stone.

Eating a Balanced Diet

Eating an unhealthy, standard American diet can have a negative impact on anyone. However, it is especially important for those who are living with bipolar disorder to eat well, reducing stress to the body and increasing the potential for balanced moods. Avoid fatty foods, red meat, and carbohydrates. Include fish or fish oil as some studies have shown evidence that fish oil can improve symptoms of bipolar disorder.

You should also be sure to moderate caffeine intake. Suddenly stopping caffeine can have a negative effect as well, meaning it is important to reduce caffeine levels slowly. Eating consistently, at the same time each day with a similar variety of healthy foods, reduces the likelihood of unnecessary stress. Eating more nutritious foods and reducing any excess body fat can also work to limit stress.

Preparing a Response Plan for an Episode

If a person suffering from bipolar disorder feels prepared to handle an episode, they will experience less anxiety and stress from being around others. They should know the symptoms of both a depressive episode and mania so that they can put their plan into action and feel in control of themselves.

Find Fulfilling Work

An overly stressful job can sometimes exacerbate symptoms of bipolar disorder. If you think your work is contributing to your depression, consider moving into a career that is more fulfilling. For example, if you enjoy gardening, you might look into getting a job at a local greenhouse. If you prefer animals to humans, you might start your own dog walking or pet sitting businesses. Or if you enjoy writing, you might try your hand at freelancing. These days many writing projects are made available via sites like Upwork and Craigslist.org.

Image via Pixabay by HannahWells

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

We are living in a time unlike any other time in history. We have seen incredible advancements and remarkable innovations over the years. Technology is a powerful tool that gives us access to unprecedented amounts of information. With the click of a button we can be transported into another world and discover insights that we never imagined possible. We’ve come into the era of self-proclaimed experts and gurus. While I am not questioning the validity of these titles, I am troubled that the title expert has become so common in our culture today. I know that expertise and mastery is not as easy as most people think. Also, I know that success without a cost is counterfeit. Let’s explore what it really takes to achieve a life of uncommon success.

You need to unlearn everything that you think you know about success. Years ago I had a very different view of success. I thought success was about making it to the top and living a fabulous life. However, as I matured I realized that my definition of success was all wrong. Success is not about making it to the top. Success is about transformation and becoming the best version of yourself. Stop defining success by what you drive, what you wear and where you live. Success is a lifelong work that requires constant improvement, unending development and self awareness. Change your definition of success and you will change the direction of your life. We have seen success as simply a vehicle to afford us all of the things that we have always wanted. We have failed to see success as a calling that presents us with the opportunity to create a platform that impacts and enriches the world.

2.

The one thing that separates most people from success is a lack of development. In this age of so many experts and gurus I find myself frustrated. Too many people are recycling and regurgitating content and information that we have heard before. If you are in fact an expert then present new ideas, provoke humanity to reflect and realign their lives and produce work that is meaningful and priceless. When I look around the world today I see a lot of people with information but we are lacking transformation. As an award-winning entrepreneur that has received numerous honors I am proud to be celebrated for my uniqueness. I did not enter my industry to duplicate what everyone else was doing. I made a decision that I was going to dominate my industry. I sit and watch many of these experts struggle to succeed because they never took the time to develop. The danger in duplication is that it never forces you to develop as a person. The lessons and wisdom I share come from my soul. My experiences did not come out of books or a quick Google search. I have shared openly from my life and journey and people around the world have been empowered in the process. Success is not a formula. Success is something that has to be forged on the inside of you. If you will cooperate with development I guarantee you that you will collide with your prophetic destiny. There are no shortcuts to a life of significance.

3.

You have to be hungry for greatness. I have been asked many questions over the years. However, the one question that I have been asked repeatedly is the question of what does it really take to be successful. It is a question that I never get tired of answering. Your success in life hinges upon your hunger. The problem with most people today is that they are not hungry enough. Hunger means an extreme investment of time and energy to the pursuit of a goal that is much greater than you. Hunger is a tenacity that does not accept the possibility of defeat. Hunger is an unrelenting quest and pursuit to be world-class in everything that you do. Hunger pushes you beyond comfort, convenience and complacency and compels you to give your all to everything that you do. People come to me all the time and say that they are ready for success. Sadly, I know that 95% of the people that say that to me are not ready. I learned years ago that your hunger level is revealed by how you live. Notice I did not say it was about your affirmations. Nor did I say that it was about inspiration or motivation. Success is the product of hunger. Show me a hungry person and I will show you a person of passion that is committed to reaching their full potential.

4.

You have to cultivate the mentality of a champion. I believe that inspiration and motivation is great. However, what I know is that empowerment is the bridge to greatness. Empowerment is not about a good feeling or emotion. Empowerment is not even about positivity. Empowerment is an indestructible belief system that that can not be shaken. We spend too much time developing our presentations and not enough time developing our paradigms. It does not matter how great you can talk if you have faulty thinking. The real reason that more people are not succeeding is because they do not have the bulletproof mindset that it so essential to manifesting success. We are trying to persuade everyone how successful we are but our psychology tells a very different story. In fact, we have coaches and experts selling a message that they have not mastered. We want people to apply principles that are not producing in our own lives. You can mask a lot of things but you cannot mask what is in the mind. Your mind reveals everything I would ever want to know about you. You are simply a manifestation of the content that has taken up residence in your mind. If you do not like what you are producing you need to stop polluting the environment of your mind. Inspiration and motivation is not enough to undo years of neglecting your mind. Empowerment is about training your mind for success. After all, you cannot produce uncommon success without empowerment.

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Jamelle Sanders is the CEO of Jamelle Sanders International. Jamelle is committed to empowering entrepreneurs and leaders around the world to live up to their true potential and to profit wildly in their businesses. Jamelle is a life coach, business strategist, author, leading empowerment specialist and highly respected thought leader. Jamelle serves as a regular contributor to The Huffington Post, Elite Daily, Inspiyr and various other platforms. Jamelle has been featured on NBC, HuffPost Live, Young Upstarts, Addicted 2 Success and numerous other media outlets. Jamelle has successfully empowered leaders and entrepreneurs around the world to succeed in life and business.

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You’re reading 10 Quick Tricks to Stop Panic Attack From My Grandma (It’s works), originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Presentation is a normal activity in our modern life. We have to present our tasks in school, and then we have to present our ideas in the workplace. With those experiences since our school days, you should be used to performing by now. Unfortunately for people with panic attacks, this task is challenging because they don’t know when their attack is going to come.

When a panic attack comes, you stop hearing and seeing things around you. You become lightheaded and disoriented. What if the attack comes in the most undesirable times – like in the middle of business meeting or in the middle of presentation in class? You should be able to halt the the attack so you can continue your task at hand, or at least so you can excuse yourself to calm down. So…follow these 10 tricks to quickly stop panic attack:

1.     Remember to Breathe

When you forget your surroundings, it’s easy to forget yourself too. Sometimes, when everything stops, you stop breathing, causing you to gasp for air and trigger even more panic. So, when the feeling comes, remember to breathe. Put this reminder in the front of your mind so it will be the first thing you think when everything stops.

When you remember to breathe, inhale and exhale the oxygen slowly. You can count from 5-7 when you inhale, count from 1-3 when you hold, and then count 7-9 when you exhale. You can shorten the count, but remember to always exhale longer than inhale.

2.     Think of Good Things

The next thing that debilitates your recovery from panic is the negative thoughts. Your fear of failing your performance and receiving judgement from people make you afraid to face them. When the negativity starts clouding your vision, conjure good thoughts to fight it away.

Think of your family and friends who have supported you, think of your reason to do this, think of what will happen if you succeed. Imagine yourself performing your best effort and everyone’s reaction to it. Thinking these happy thoughts will make you feel better, and as the result, make you calmer.

3.     Relax Your Body

When the panic attacks you, your body will feel the impact. Your muscles will tense, your body will shake, your mouth will be dry, and your eyes will lose focus. To soften the severity of the attack, relax your body. When you do that, your brain will receive the message that everything is back to normal and there is no longer need to panic.

Start by quickly scanning your body and feel what is happening to each part. Focus your eyes on something in the room and observe it. Relax your muscles, especially your neck and shoulders. Finally, grab your hands to force them from shaking.

4.     Ground Yourself

Feeling disoriented after an attack is normal. Suddenly, your awareness of where you are and what are you doing vanishes. When you realize it, you don’t know where you are or what to do, then it is time to reorient yourself by grounding.

Take a good look around you and notice things. Who are the people in the room? Where is this room? What are you doing in this room? What do you want to do in this room? Answer these question to pull you from daze and come back to your situation.

5.     Question Yourself

Anxiety comes from not being able to understand and control your surroundings. To further increase your understanding, and therefore your control toward the situation, ask yourself these questions:

1. What is it that you’re afraid of?
2. Are any of those fears happening? If yes, why do you think so?
3. Is there any evidence that these fears are really happening?
4. If something does goes wrong, is it fixable?

Often, the situation is not as dire as you think. These questions will help you realize that the situation is in fact under control. You will understand that your worry is not happening, and even if it is, you can fix it. This understanding will arouse your sense of control.

6.     Reassure Yourself

When you finally gain awareness of your surroundings, it is time to get your confidence back. Words of encouragement will boost your faith in yourself. Who can offer you these words in this situation? It is none other than yourself. Self reassurance is also called affirmation and it is a legit psychological trick that is proven to work.

Tell yourself that everything is okay, there is nothing wrong, and you will give the best performance. Tell yourself that you have prepared everything beforehand so you are ready to take on anything. Then, praise yourself for your better qualities, such as your intelligence, your eloquence, your adaptability, your quick thinking, and so forth. In the end, tell yourself that even if something goes wrong, you will still be okay and you will still love yourself.

7.     Decide to Stay or Rest

Now that you are able to think clearly again, you can make a decision. Can you continue your performance or do you need to step back for a while? If you’ve gained back your awareness, control, and confidence, it is safe to get back to your game.

But if everything you’ve tried is not enough to halt the attack, then there is nothing wrong when you want to step back. Forcing yourself will only bring more panic. Excuse yourself calmly and politely, explaining what you need and when you will return.

8.     Get Some Fresh Air

Panic attacks can be suffocating, literally and figuratively. Stepping out of the room to get a breath of fresh air can dismiss this feeling, both literally and figuratively too. The air outside will feel fresher to you, easing you to take a deep and even breath. It will also release you from feeling trapped and make you relaxed.

Choose a quiet place where you can find your peace without being distracted. If possible, step outside to feel the nature as that has a psychological effect to calm us down. Or, if it isn’t available, find a place where you can see the outside. It will release the suffocating and claustrophobic feeling and broaden your view.

9.     Call Trusted Someone

When everything else doesn’t work, then it is time to ask for help. It is okay to request help, because nobody can live alone. Call your trusted someone – your spouse, your family, or your close friends. Tell them what happened.

Their comforting and encouraging words can be a source of strength within yourself. Remember that no matter what happen, you will not be alone. Remember that you have people who care about you, who will accept you no matter what happen.

Remember, asking for help IS a sign of strength.

10.     Get Physical Contact

If available, instead of calling your trusted someone, meet them instead. Face to face contact is more beneficial than mere calling, because human brain recognize other people’s face better than their voices. Furthermore, when you meet them, you can touch them and get physical contact. Studies suggest that physical contact help to ground people and calm them down.

A mere hand holding can suffice. It is a gesture of support and you will feel stronger when you know that you have someone to count on. A hug can release oxytocyn, a hormone that can calm your nerves and make you feel happier.

These 10 tricks are quick and easy to do when you have a panic attack in the middle of an important moment. You just have to practice and remember these steps so the next time you get the attack, you know what works to halt it. Do you have your own tricks to add into the list? Tell us about it in the comment section below.

 

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Azhar,  Founder freeitout,  I believe our quality of life could rise just as dramatically if we all began practicing personality hygiene, can you imagine what would world be like if everyone was psychologically healthier ? I DO.

 

You’ve read 10 Quick Tricks to Stop Panic Attack From My Grandma (It’s works), 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 Signs of Internet Burnout: Why YOU Might Need a Break, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

You’ve been going on the computer every day for who knows how long. Your eyes are starting to twitch. Your mind feels strange, and every time you get off your desk, you see nothing but imaginary browser tabs. News feeds. A list of emails that need processing.

The tell-tale signs of Internet burnout are evident. Part of you wants to get away from all of it.

But you want to stay connected; going on the computer every day has over the years, become your new standard. In fact, without that daily technological power-up, you’d feel lost. How would you spend those extra hours? In your mind, taking a break is only going to make you fall behind.

Yet, you’re beginning to realise you need a break – badly. Is there a way out of this trap of wanting to take a pause and wanting to feel “connected” at the same time?

Face it: You’ve become too dependent on your PC

Life wasn’t always this way. Some of the most memorable days were when you didn’t sit in front of a screen for the better part of the day. Maybe you just need to find ways to have fun without being in front of the PC. Or perhaps you’re of the mind that you can’t do any work without one.

When it comes to getting things done – nothing seems to beat a computer. We can write documents, research a project, read important emails, and so much more. They have become so important to the way we work, that we no longer see them as marvels of engineering – but integral parts of our life. That’s okay.

But we owe it to ourselves to be reminded that we weren’t born to be seated in front of a screen for the better part of our lives. Besides, we can be just as productive, if not more so, and have a bit more fun in our lives -if we take a more systemized approach to the way we use our computers, avoiding internet burnout in the process.

The damaging effects of being on the computer for too long

Time spent on the PC after work hours and on the weekend could be spent relaxing, celebrating, discovering, and being grateful. Besides, many of us can’t help but sit in prolonged improper positions that can damage our health.

It’s not so much that PCs only affect our posture, it’s that they can quickly suck up our time like nothing else. Ever told yourself you’ll be spending a bit of time on the computer, before realizing three hours have just flown? We’ve all been there; there’s something about the internet that’s just highly seductive.

But in that time, we could have easily gotten our household chores done, caught up with a lovely friend of ours, taken a stroll to the park – all without being connected. The internet offers us an infinite richness of information, but life outside the small screen provides us with something far richer.

Avoid Internet Burnout by taking One day off per week

We don’t always need to be glued to a display to make headway on our personal development and work. We can for instance go to conferences and read books, connecting the dots in a way we wouldn’t be able to in the distraction-filled world of the internet.

The pen and paper approach is an excellent way to think creatively about our careers or businesses. Many of our hours spent in front of the computer are spent researching ideas, buried deep within the sandbox of Google.

But what if the best ideas were already inside us. And what if we only needed to unplug every once in a while, so that we could “plug-in” and access the kind of insights that would take our lives forward, while giving us a very much needed break from the screen.

So let’s have a day where we cut our ties with our PC and Tablets and don’t even turn them on. Since our smartphones have become so indispensable to us, as a compromise, we can choose to use them sparingly on this day.  Taking this kind of weekly break will allow us to go back on the computer in the week ahead with a new sense of energy that’s only going to help us work better. Being cut off once a week will feel strange at first, but as time goes by, you’ll notice how much better you feel.

Schedule the day on your calendar on a weekend day

Let’s pick the most suitable day for us on a weekend, and jettison our computers so that we can focus on everything else that matters outside the digital world.

When you look back on your holidays, there’s a reason why you had so much relief and relaxation. Yes, you were in a new environment, and you had fun experiences. But you also stopped being seated in front of a screen daily, for weeks on end, meaning you avoided internet burnout. Maybe that in itself was responsible for a small part of your increased level of happiness?

Samy Felice is a Copywriter, who is passionate about ideas and research related to living a meaningful and remarkable life. His free book explores ways people can achieve better work-life integration, as they slowly improve their work habits.

 

You’ve read The Signs of Internet Burnout: Why YOU Might Need a Break, 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 Newton’s Law Of Productivity: A Simple Daily Practice That Will Make You Unstoppable, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Being productive.

Getting more done.

We say we want to do this, but we often find ourselves reverting back to our not-so productive habits.

And all of our time spent learning about different productivity tips and “hacks” doesn’t seem to help.  We know we should be doing our Pomodoro sessions and turning off the Internet while we work, but instead we keep ourselves “busy” with things like:

Checking out what’s happening on our favorite social media sites every couple of hours (or even more often than that)…

Obsessively checking our inboxes to get that latest email fix…

Spending time chatting with our friends and colleagues (while convincing ourselves that this classifies as “work”)…

And checking the “easy” items off on our to-do lists, when we know deep down what we should be spending time on.

Pretty soon the entire day has gone by and we feel like we’ve accomplished nothing.

And you probably have a good idea of just how productive you would be if you could just stop doing the things mentioned above.

Unfortunately, it’s much easier to say “today I’m going to just work and get stuff done” than it is to actually do it.

Below I’m going to outline a very simple system, based on Newton’s First Law of Motion, that will practically force you to become more productive than you ever thought possible.

The First Law states that “objects in motion tend to stay in motion.”  This system is all about using this law to develop a proper foundation for being ultra-productive.

This foundation consists of the following:

Getting Enough Sleep – According to scientific research, our health and productivity depends on us getting enough sleep.  The leading experts state that we need 7 to 9 hours of sleep per day to perform at peak levels.

Meditation – Over 1,400 scientific studies have proven the incredible benefits of meditation.  Most importantly as it relates to productivity, meditation increases our will power. We’ll need this will power to resist the many daily distractions we face.

Proper Diet – Eating right also has a tremendous effect on our productivity.  The easiest way to see a boost in your energy levels is to eliminate processed foods from your diet and make sure you eat plenty of green vegetables.

Exercise – Exercise not only increases our energy and our ability to focus, it’s also been proven to grow new brain cells as well.

You might have even experimented with adopting some of these habits only to have them fall off after a couple of weeks (or even sooner).

But when we use the Newton’s Law to help us adopt these habits, we can make them automatic in a very short amount of time.  Here’s a 3-step system for doing exactly that:

Step 1:  Start by making a conscious effort to get enough sleep.

Here is where you’ll want to focus most of your willpower.

The easiest way I’ve found to adopt this habit is to set a “night time alarm.”  This involves scheduling a time every night where you’re going to shut off all distracting electronics and begin getting ready for bed.

Then make waking up at a decent hour the #1 thing on your to do-list for the following day.

Step 2:  After you’ve woken up and brushed your teeth, meditate as soon as you can. 

This is probably the most critical step for making the system work.

I’ve found that 20 minutes is the perfect amount of time to meditate in the morning, but this does take some practice to work up to.

So I recommend starting with 5 to 10 minutes and building upon that.

(Note:  if even 5 minutes seems impossible for you, go with the mini-habit strategy of meditating for just one minute.)

Step 3:  After you meditate engage in some form of exercise. 

Exercising in the morning is much better than exercising later in the day in terms of productivity because of the “cognitive buzz” exercise provides you that you’ll be able to then use to tackle your most important projects for the day.

This works beautifully because remember:  “objects in motion tend to stay in motion.”

Do this for 30 days and your life will change.  I guarantee it.

And again, if you’re just starting out, use a mini-habit strategy.  Here’s an example of what  you  might do:

• Wake up after getting a good night’s sleep

• Meditate for 5 minutes

• Do 1 push up (yes. Just one)

The routine above takes no more than 10-minutes and it’s something you’ll be able to easily build upon.

Pretty soon you’ll be unstoppable and accomplishing literally twice as much as you were before!

Attention Pick The Brain Readers:

If you would like more information on how to develop these habits and become unstoppable, be sure to download my Master Day Checklist.

This Checklist contains my proven 5-part formula that will put you in the top 1% of achievers and get you accomplishing more in one month than most people do in a year.   It also includes the amazing 4 + 4 = 100 Framework millionaires and world-class athletes use to feel amazing and unstoppable every single day and much more.

Grab Your Master Day Checklist Here

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Ron Reich is a former lawyer turned entrepreneur whose mission is to help people master the game of life and accomplish their mostly deeply important goals.  Download his Master Day Checklist today to find out exactly how to do this.

 

You’ve read Newton’s Law Of Productivity: A Simple Daily Practice That Will Make You Unstoppable, 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 6 Things Differently-Abled Kids Made Me See, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

As a 19-year-old, I was advised to take up volunteering in order to beat clinical depression. A month into my year-long association with an organization for visually-challenged children, I had a differently-abled four-year old come up to me after my session with them, throw her tiny arms around my neck, and whisper ‘I love you’ into my ears. All because she’d loved the song I’d taught them that day. No one had ever said those three magic words to me in those 19 years. Not even my boyfriend of three months.

It changed me as a person, opening my heart and healing my wounds. I’ve been associated with differently-abled kids in many ways over the years, and each moment spent with these tots has taught me something profound about life. When I first began engaging with these kids, I’d often return feeling exhausted and frustrated (kids can be unmanageable, right?), and every time I’d vow never to go back. But the next weekend would arrive and the thought of spending some time away from my mad life would drive me back to those children. Today when I look back, I feel glad that I kept going back, because without these special kids, I’d never learn some basic truths about life that we grown-ups seem to forget.

It takes very little to be happy

Grownups have high expectations from life. Very often, we may have all the comforts of the world yet be unable to feel happy because of the aspirations and expectations we tend to burden ourselves with. Children, on the other hand, are happy with little things. A new song, a different story, a run in the park, a bag of candy… that’s all it takes these kids to be happy. When I gifted a five-year-old a Speak and Spell toy, his whole day turned around. When was the last time such a little thing brightened our day?

Love is for all

Children love without boundaries. They help another up when they fall, they share their candies with someone who’s sad. They are inclusive, encouraging, and their kindness extends towards all. Throughout my time as a volunteer, I’ve seen kids reaching out to another child, irrespective of their status, background, race, or color. How often do we find such a nonjudgmental grownup?

Live in the present

Children do not worry themselves with the thoughts of tomorrow. They are content living this day to the fullest. As a person who worries about needless things, I have learned from these little people that all we need to focus on is this moment. Tomorrow will take care of itself. And seriously, when did worry ever get us anywhere?

Show emotions freely

As adults, we tend to bind ourselves in restrictions. ‘This is proper, that is not.’ ‘Do this, don’t do that.’ Children are not familiar with the restraints that exist in the adult world, and show their emotions openly. If they feel happy, they laugh and clap. If they feel sad or scared, they cry. If they feel angry or annoyed, they sulk and make faces. We spend such a lot of time measuring our each action and reaction. What if we could be as spontaneous and straightforward as kids and just say whatever we felt? What if we could openly laugh or cry without caring who’s judging us?

It’s okay to have fun

Making a mess is fun. Dancing in the rain is fun. Splashing in mud is fun. Yes, you’ll have to clean up, but imagine the good times you’re having and the memories you’re making in the process. Children are the prime example of how to make light of every situation, without worrying about the consequences. There’s too much stress all around anyway. Why not just let everything go for a while and have some fun?

Life is simple

For children, the future is about endless opportunities. For some, it’s about being a vet, or a doctor, or the next great baker. For others, it’s about being just like their daddies or mommies when they grow up. I’ve seen terminally-ill children planning their future. I’ve met wheelchair-bound kids with cerebral palsy dream of becoming the next Taylor Swift or the next J K Rowling. Their enthusiasm about the future is something so hard to find among grownups. For us, the future seems scary. For them, it’s about a world full of love and equality and chocolates and candies. Sometimes we need to learn all over again how to look at life simply.

The love I received from these differently-abled kids made me believe in life again. I remember one of the kids asking me if happy endings really exist. I answered they do. Because they really do.

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Cynthia is a freelance writer, blogger, and author. She shapes web content for businesses, solopreneurs, and creative professionals, and guides new writers to reach their full potential. She loves Nature, animals, and children, and is involved with a number of causes to make life better for the less fortunate.

You’ve read 6 Things Differently-Abled Kids Made Me See, 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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