Cognitive health and wellness 🧠

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Though we are moving fast in the field of science and technology, but are we taking enough care of our cognitive health? Just the way as we do for our physical health. Due to awareness around maintaining a healthy lifestyle, our life expectancy has increased twofold. Still, at the same time, there is an emerging number of brain and cognitive issues. These chronic brain issues significantly affect life, making it disabled for living. The WHO has rightly pointed out that in recent years to come, one out of every five individual will be affected by either dementia or Alzheimer’s disease. Therefore, the problem is severe, and there is an urgent need for proper care and development of cognitive health and functions as one age from a young child to growing older.

Usually, the brain functions and coordinate through four different areas to carry out our daily activities.
1.Memory: Recalling the memory, working memory and problem solving using past experiences.
2.Executive function: Planning, decision making, organizing.
3.Speed/Accuracy: How fast and efficiently, one can complete a particular task?
4.Concentration: Keeping the mind focused on a specific task despite the interruptions, noises, distractions.

Cognitive health and fitness are at its best when in our day to day circumstances, we can do the right thinking, right ways, and at the right time:
1. Approaching a problem or an issue, by flexible thinking and not linear thinking. Keeping an open mind, thinking with multiple approaches and self-regulating.
2. Being able to focus and be attentive on a particular task within the day to day environment of distractions, interruptions and noises.
3. A working memory, recalling memory and problem-solving.
4. Cognitive strength of being both resilient and vulnerable.

When our brain and cognitive domains are not at our best, due to improper sleep or dehydration or any stress, we face several issues like:

1.Brain fog, foggy memory, forgetfulness.
2.Poor mind control
3.Lack of focus, easily distracted.
4.Unable to make decisions
5.Slow while performing the task.


We have already known the fact of Neuroplasticity and that the brain is changeable. It has amazing capacity of learning and storing informations. To know more, here is the link https://healthhappinesshealing.org/wp-admin/post.php?post=2676&action=edit. By practising and repeating things, new synaptic connections can be made or strengthen the already existing neural pathways. More synaptic density allows more flexible thinking approaches. So, there are several ways; we can keep our cognitive health intact :
1. Learning new things, languages, hobbies, music like an instrument and so on.

2.Trying to have new experiences like walking in a new direction, travelling to a new place, exploring a new idea, creativity, trying a unique taste.
3. Being more attentive of the environment like the smell, sound, any physical sensation.


4. Solving problems, trying math, puzzles.


5.Physical movement: Cross crawling exercises, hand body coordination like juggling, weight training, resistant activity.


6. Consuming brain nourishing food. If you want to know more about the food and it’s importance to brain health, here is the link https://healthhappinesshealing.org/wp-admin/post.php?post=3922&action=edit

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High Sensitive Person ( HSP): A closer look 🧐

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Being one of them or maybe, we must have come across people who are overwhelmed with trivial things, or sensory subtleties like a crowded place, loud noises, a strong odour. Or people who get easily stressed out, quickly get hurt or being overly emotional. This happens because such people are born with a particular personality trait and a susceptible nervous system so considered as High Sensitive People.

6 points to understand a high sensitive person:

1. People born with this personality trait is not abnormal, nor this isn’t a disorder. They have this personality because their brain is wired differently. There are scientific reasons for this kind of behaviour. Anatomically, their brain has a prominent insula which is responsible for their heightened state of emotional and sensory sensitivities. Their brain is wired to have a lower threshold for emotional and sensory reactivity. Genetically, they are associated with the 5HTLPR gene, which is related to mental issues like depression and anxiety. This personality trait is also known as sensory processing sensitivity (SPS).


2.High sensitive person does not necessarily are introverts. A few percentages of people with this trait can behave like an extrovert. Introverts are people who like or enjoy being alone. In contrast, HSP can have deep human connections and can be comfortable with a few set of people. They are sensitive to physical, mental, emotional and sensitive subtleties.


3.High sensitive People are deep thinkers, highly emotional and intense. They are sensitive to the external sensory sensitivities like a crowded place, parties, loud noises, strong smell or any physical sensations. Such personality is gifted with highly creative talents like art, painting, music, writing or in any such creative fields.

4.People with this trait can overthink easily. Overthinking can lead to repeating the same trail of thoughts, which can quickly turn to negative thinking. Repeating the same spiralling thought pattern can also lead to anxiety, depression and stress disorder.

5.High Sensitive people are not comfortable with multi-tasking or highly competitive environment. Too many tasks at a time can make them overwhelmed and stressful. So, choosing a profession or a job, which they can enjoy doing is quite crucial.

6.If you are born with this trait, self-acceptance is crucial. Self-criticism doesn’t hold any purpose. Though it is quite challenging to go through the everyday stress of life, living with emotional and sensory subtleties, but they have the capabilities to overcome them. They can thrive and become very successful too. Adjusting the environment according to their convenience and keeping a few trusted friends and family for emotional support is hugely beneficial. As far as physical and emotional strain is concerned, adopting a healthy lifestyle, enjoying a hobby, a daily exercise routine, sleep, mindfulness, meditation can help to lead a balanced life.

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All about Ashwagandha 🌱

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Ashwagandha: This is a herb, initially grown in India, also in the Middle East and some parts of Africa. As the name signifies, ‘Ashwa’ meaning ‘horse’ and ‘gandha’ means ‘smell’. So the herb smells like horse and doesn’t taste good either. But, this herb is well known for its exceptional medicinal properties. It is used in Ayurvedic Medicine from an ancient time. Its botanical name is “Withania Somnifera”. Since it has some fantastic health benefits, various researches have been carried out across the world to prove it’s efficacy. Well yes, this herb has been considered safe and now widely been used as a supplement for various health issues and overall good health.

Scientifically, this herb is an adaptogen, meaning that it adapts the requirement of the body. It balances the body’s homeostasis depending upon the emotional and physiological stresses by strengthening the nervous, endocrine and immune system. The main medicinal compound found in this herb is called ‘Withanolides’. It is found beneficial for both men and women’s health and can be used in case of children too.

The top benefits of Ashwagandha:

1.Ashwagandha helps to boost the overall health, enhances the immune system, increases muscle growth and power. It increases stamina and endurance power.
2. Reduces stress and anxiety: Ashwagandha reduces the level of cortisol and empowers the adrenal health. It can improve the mood by acting as a natural antidepressant. It improves sleep quality by reducing stress and anxiety and calming the mind.
3.Aswagandha benefits the thyroid health. It helps to keep a balance of the different thyroid hormones. As it is an adaptogen, it can benefit in overall balance of thyroid hormones so it helpful in thyroid issues. But studies shows that it is more effective in hypothyroidism than hyperthyroidism.
3. It is highly beneficial for brain health. It can reduce inflammation in the brain, improves neuronal health and memory. It is used successfully to improve conditions like Parkinsonism, Alzheimer’s disease. It can help to improve focus and concentration, so it is used in cases of ADHD too.
4. It can be beneficial in both males and females by improving the reproductive health and endocrine system. So, it has been used successfully in case of males to improve the level of testosterone.
5. Studies suggest that it has anti-cancer properties and prevent the growth of new cancer cells. More shreds of evidence are required in this regard.
6. It can lower the blood sugar level as it improves the insulin secretion and increases insulin sensitivity. It can also lower cholesterol level and so is heart-friendly.


Since it is a natural herb from a green shrub, its root, leaves and different parts of the plant are used in Ayurvedic medicine. But the most widely used is the root powder extract. It is available in capsules and powder form. The ideal dose as a supplement is 500mg once or twice daily depending upon the individual body types and body weight. The best way to take the dose is at a convenient timing after a meal. A healthy diet is advisable along with the herb to get the best possible result. Since it has a robust medicinal compound, it has to be always used under Expert advice.

Though considered safe, like all herbs, overdosing can lead to toxicity.
Some of the side effects are important to note before using this herb.

1.Drug interaction: People using medicines for thyroid, blood pressure, diabetes, autoimmune diseases should never carelessly use this herb. Because, using this herb, can interfere with the efficacy of the other medicines used. So, this herb should be used only before advice by the treating Physician.
2.Large doses of Ashwagandha can cause gastrointestinal irritations like vomiting, stomach upset and diarrhoea. People should not use it if one suffers from a stomach ulcer.
3.Pregnancy and breastfeeding women should avoid using this herb as it can cause a harmful effect.
4.It can cause sedation when taken in excess or along with antidepressant pills.
5. It is better to avoid using this herb in individual who are opting for surgery as it can slows down the central nervous system.

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(The intent of this post is mainly informational)

Self confidence ✊

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Self confidence…..

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All about Serotonin πŸ˜‡

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Seratonin is a neurotransmitter, secreted in the gut and the brain. It plays a massive role in our state of wellbeing. It is responsible for giving us a feeling of a happy state of mind, a sense of satisfaction, relief from pain and control our impulses. It helps to co-ordinate the autonomic, motor, cognitive functions, appetite, emotions and feelings. It also controls our circadian rythm, which is the awake sleep cycle as a precursor of melatonin.


Seratonin cycle:
Tryptophan β€” 5 Hydroxytryphtophan β€”-Serotoninβ€”- N -Acetylserotoninβ€”Melatonin

When serotonin is low, it may give rise to several problems in our overall wellbeing. Before diving into the symptoms, it is essential to know what causes to reduce the level of serotonin in the body:

Causes of Low Serotonin :
1.Sedentary Lifestyle
2.Inadequate sleep.
3.Chronic Brain inflammation
4.Leaky gut syndrome
5.Poor blood sugar control
6.Magnesium deficiency
7.Omega 3 fatty acid deficiency.
8.Vitamin deficiency, namely Vitamin D, B1, B2, B6 and folate.

The different symptoms when the serotonin level is low:
1.Anxiety and Panic attacks
2.Social phobia
3.Mood swings
4.Depression
5.Low self-esteem
6.Overtly sensitive, having a sense of guilt, regrets
7.Trouble sleeping
8.Obsessive behaviour like controlling, impulsive, neat freak.

The serotonin level can be measured by Urine biomarker test (Organic Acid test).

The natural ways to improve the level of serotonin are:


1. Reducing the intake of carbohydrate, especially with a high glycaemic index like sugar, processed food. Also, switching the diet to a moderate amount of carbohydrate with a low glycaemic index like brown rice, whole grains.
2.Exercise increases the tryptophan level and balances the serotonin and dopamine balance.
3. Get better quality of sleep every day by following a routine. Make sure to get up and sleep at the same time daily to keep the awake sleep cycle intact.


4.Exposure to sunlight so the UV light absorbed in the skin can simulate Vitamin D production, which in turn stimulates serotonin production. That is why, in winters, many people suffer from depression and mood swings due to lack of exposure to sunlight.
5.Meditation helps to maintain the serotonin dopamine balance and the calmness of mind.
6.Getting a cold shower of 2-3 minutes will also stimulate the serotonin receptors. So, after a cold shower, people tend to feel relaxed.
7.Getting a body massage also helps to stimulate serotonin receptors.

8. Seratonin boosting foods: Wild-caught fatty fishes, green tea, turmeric, fermented foods, nuts, seeds, low glycaemic fruits and veggies, dark chocolate.

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Amazing benefits of Inositol πŸ™Œ

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Inositol is a pseudovitamin, more commonly referred to as vitamin B8. Unlike other vitamins, Inositol is not considered essential as the body can make it. The kidneys and other body parts can produce it. Inositol is mostly found in the brain. It is vital for the body because it is involved in several crucial processes of the body namely –


1. Insulin regulation and helps to maintain blood sugar. It can improve the insulin sensitivity of the insulin receptors and reduces insulin resistance.
2. Fat metabolism which prevents the fat from accumulation.
3. Neurotransmitter synthesis like Seratonin which is greatly affected by Inositol. Therefore, it affects our mood and behaviour.
4. Calcium signalling.
5. Epigenetic regulation.
6. Cytosketetal formation.

Because it plays an essential role in these processes, it helps to benefits and improve many chronic conditions like :


1.Depression

2.Anxiety

3.Panic attacks, Eating disorders, Mood disorders.

4.Polycystic ovarian syndrome

5.Infertility, regulate the Menstrual cycle.

6. Inflammation

7.Acne

8.Since it helps in insulin regulation and aids in metabolism, it helps improve diseases like Diabetes type 2, autoimmune diseases and cancers.

Food sources of Inositol are Citrus fruits, cantaloupe, grains, legumes, nuts.

Supplement: Myo inositol. Supplements and doses are recommended under Physician supervision.

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Food and mood πŸ˜‡

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There is an old Spanish proverb “The belly rules the mind” which is indeed true. Food, not only has a significant impact on the physical body and overall health but also on our day to day thinking, decision making, and the entire mental health as well. This saying has been prevalent among various faiths and belief systems from the ancient time. Science has proved in recent times in various researched-based studies.

According to the widely practised Yogic and Ayurvedic literature, everything that is matter arises from a fundamental source called Prakriti (meaning Mother Nature). So, the three primary Gunas (qualities) arises from Mother Nature. The three primary Gunas which are present in all objects and beings surrounding us are – Tamas, Rajas and Sattva. We, human unlike other beings or objects can choose the level of the three qualities in our individual lives and minds depending upon our choices of food, lifestyle and the kind of thoughts we like to cultivate. Our wellbeing and health mainly depend on these preferences. The three states are relative, and keep changing during our day to day life depending on our food choices and lifestyle preferences. Therefore, the three states are:

Satva: It is a state of beingness, in balance, in harmony and a favourable condition. For these qualities to nurture, we need to adapt to the food, that comes directly from Mother Nature. The food that comes from the soil and not from factories. To maintain calmness of mind, we have to adopt and practise Yoga, meditation regularly, which keep the mind stable and peaceful. Such a state is an ideal state of health and wellbeing free from diseases.

Rajas: This is the state of mind related to desires, passion, longing and attachment to worldly pleasures, excessive material goods, excessive work, excessive exercising and even extreme thinking. When we have this state of mind, there is craving for fried, spicy food and stimulants like alcohol, smoking and all sorts of other stimulants.

Tamas: This state of mind is darkness, ignorance and passive.
It is the most unproductive state of mind. Such a state mainly attracts overeating, oversleeping, passive state, fearful state. This state of mind mostly attracts fatty meat, processed and refined food.

So, the kind of food, we have on our plate, that we consume every day, or with each meal determines the state of mind, thought process, our prospects of the world, people around us. Therefore, in yogic practises, the ultimate goal is to cultivate the practice of Satva, adopt Satvic food to be close to our Creator, our beingness, our most authentic self.

Not just mentioned in ancient literature, food impact on both physical and mental health have been studied in several research-based projects all over the world in recent times. For decades, we have been surrounded by sugary, refined, processed and fatty foods, which are like impossible to avoid. Because of their easy accessibility, binging on this kind of foods has made it difficult for the body to deal with them. Apart from causing multiple physical health issues, including lifestyle diseases and obesity, they are grievous for our mental health and brain too. Researches have found out; junk foods are not only killing our health but also causes the shrinking of our brain. The primary functions of the brain being the cognitive functions, the ability to think, perform challenging tasks have found to impact the wrong kind of nutrition. Such a diet is found to have a long term effect on normal brain activities and memory. Habitual intake of such foods changes and alter the programming of the brain.

An Australian study found that not just in the adults and adolescence. Still, pregnant women, too who fed on junk foods, gave birth to children who were more aggressive, fearful, throw tantrums and has less tolerable personality. Without Omega 3 fatty acids, and other nutrients dense food, the brain does not develop naturally.Some more information on Omega three fatty acids https://healthhappinesshealing.org/wp-admin/post.php?post=3844&action=edit

So to conclude, the impact of nutrition in the overall health is wholesome. Not just the diseases but also chronic health issues like autoimmune diseases, obesity, heart diseases, rheumatoid arthritis, diabetes, cancers, celiac disease, irritable bowel syndrome, thyroid issues can be controlled and well managed by changing the diet and lifestyle. Even the impact of nutrition on mental health has been immense. So, with proper diet and lifestyle changes, depression, mood disorders and day to day cognitive functions thought process, task performance, agility, tolerance, decision-making skills could all be improved.

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Mental health and food: 6 facts πŸ˜‡

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Generally speaking, after having a heavy meal rich in carbohydrate, we tend to feel lethargic, less attentive and unable to focus. Whereas, a meal rich in protein and fibres, we tend to feel alert, active and in a good mood. We must have noticed that binging on junk food, or refined food in large quantities tend to make us feel exhausted, anxious, depressed and less attentive. So, there is enough evidence to show the high impact of food on mental and brain health. Studies from the past and new emerging researches have given strong scientific evidence regarding the link between dietary pattern and mental health.

6 Relevant facts

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1. Though the brain is 2% of the body weight, it utilises around 20% of the body’s energy resources daily. And most of this energy comes from the food we consume daily. Structurally, the brain is composed of mainly fat (about 60%) which are mostly omega 3 and 6 fatty acids. Besides, playing an essential role in building the brain structures and development, these fatty acids act as messengers in the functions of brain neurotransmitters which signals neuronal impulses, and also helps in maturation of brain cells and the plasticity of brain cells. More on the sources of omega 3 fatty acids from my post https://wordpress.com/post/healthhappinesshealing.org/3844

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2. Nutritionally, the rest of the brain structures are mainly protein, amino acids, glucose and micronutrients. Protein and amino acids are the building blocks of the brain cells. Antioxidants found in fresh fruits and vegetables provide the essential micronutrients that fight the free radicals and enable the brain to remain alert and stable for a more extended period. Essential nutrients found in food like Vitamine B6 and 12, folic acid prevent the process of degenerative diseases in the brain. Trace minerals like sodium, copper and iron also play a role in the cognitive development of the brain.

3. Emerging studies in the past and present times have shown significant evidence to prove that healthy dietary habits have reduced the risk of mental health issues like depression and anxiety and even cognitive impairment.

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A meta-analysis of many studies showed with Modified Mediterranean diet: A diet which encourages large quantities of fruits, vegetable, legumes, olive oil, nuts and fishes with a moderate amount of meat and regular exercise and active lifestyle has shown to significantly improved the depression symptoms and level of depression rating measured by MADRD scale (Montogomery Asberg Depression Rating).

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4. Studies have also shown that a healthy wholesome diet with many nutrients has substantial evidence to improve inflammation in the body and brain health and thereby improved the symptoms of depression which is linked to inflammation. Brain-derived neurotrophic factor (BDNF) level also increases with a healthy diet.
A healthy diet also changes and improve the gut microbiome in 3-4 weeks. And gut health is strongly linked with brain and mental health.

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5. Food has a direct correlation with the blood glucose level in the body and brain health. Food with the high glycemic index, a carbohydrate-rich diet or maybe pasta or white bread releases glucose rapidly into the blood following which there is a dip in blood sugar which can affect our brain health like inability to focus, attention and mood. Inversely, after consuming food with a low glycemic index like oats, grains, legumes cause a slow, steady release of blood glucose which in turn help in a stable level of attentiveness and a good mood.

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6. Finally, the variety of sources of food which boost brain and cognitive functions are fatty fishes, nuts, whole grains, legumes, turmeric, ashwagandha, dark chocolates apart from a wide range of vegetables and fruits.
Brain supplements are useful too but required to be used under clinical supervision.
Brain exercises like solving challenging problems, puzzles, memorising, physical body co-ordination exercises, yoga and meditation are useful for brain health.

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Dopamine release πŸ˜‡

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Dopamine is a neurotransmitter released between neurons in the brain. There is a brain reward pathway known as the mesolimbic dopamine system which gets triggered and releases dopamine when an unexpected reward is anticipated. Once the award or the outcome is achieved, the dopamine eases and comes back to its average level. So, dopamine is a chemical of motivation and desire, which is released in the brain whenever there is the anticipation of reward and pleasure.

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Psychologically, our brain is devised as a survival mechanism, since evolution. When we interact with resources we have, we conduct consummatory behaviour of pure feeling of satisfaction like while eating or drinking. When we interact with resources which we do not have but desire to have, we hold appetitive behaviour which are like motivation, drive, passion, hard work. The dopamine chemical is released and peaked when a reward or outcome is expected. Its primary purpose is to maximize future resources.
The rest of the time, the brain is more engaged with other chemicals like serotonin, endorphins and oxytocin, which gives the sense of satisfaction of the present moment of here and now. So, like all chemicals in the body, in the brain, too there is a need for chemical homeostasis. As long as the homeostasis is there, things are in harmony.

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But in today’s time, our life is filled with lots of things and means which greatly overstimulate this reward pathway. These stimulants greatly multiply the dopaminergic drive, and the tolerance level develops faster and easier. People chase for money, success, technology gadgets, cars, fame, drugs, sex, alcohol and a lot more. Our society is filled with compelling things all around. We look around for something that would give us dopamine hits in terms of pleasure and reward like chasing for a sugar rush, binging junk food, shopping, smartphones, video gaming, drinking alcohol or doing drugs.

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Developing addiction for TV shows, Netflix, video games, social media like facebook, Instagram, WhatsUp, internet surfing and the list goes on and on. Many of us are not even aware of the fact that it’s this dopamine drive of pleasure and reward that keep us chasing for these stimulants.

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As a result of this over-exhaustion of dopamine release, we fail to live life in the present moments; we fail to make one to one connections, spend time with family and loved ones and doing meditation, yoga or practising mindfulness. All these steps give us clarity of mind and also satisfaction and contentment. Psychologically, developing social connections, compassions, mindfulness helps the release of chemicals like serotonin, oxytocin and endorphins, which causes to restore the chemical haemostasis in the brain.

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Dopamine Detox or Dopamine Fasting has been doing so much around as a strategy to antidote this dopamine overexhaustion. It’s a strategy of completely withdrawing from all the pleasurable activities for a specific period, say a day in the week to reset the brain from this imbalance. But, scientific studies show that it is not possible to reset this dopaminergic pathway completely. There is no total solution in dopamine fasting.

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But yes, withdrawing for a while, or controlling and reducing the stimulants routinely can help our brain to balance and restore the chemical haemostasis. The critical solution is maintaining a balance in life.

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It’s essential to get motivated and thrive for success, money, fame, pleasure. Still, at the same time, it’s also crucial sometimes to slow down a while, relax, spend time with loved ones, meditate and be mindful to remain contentment.

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Change for the better πŸ™Œ

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” You can change your brain just by thinking differently ” Dr Joe Dispenza.

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We do the daily thinking and task performing by both parts of our mind: Conscious and subconscious mind.The conscious mind is the creative part of the brain, which thinks, absorb new knowledge, new ideas, analyse things and objects. The subconscious mind is a habitual mind which functions on programmes that we have downloaded in the course of our lifetime. The subconscious mind works about 95% of our day to day time doing all the activities based on its habitual nature.Β 

 

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How we think and behave depends on our past memories and experiences that we had till date in our life-term. That’s is how we generate our thinking pattern and everyday thoughts and feelings. So, we experience our daily reality, the so-called perceived truth through the filter of the past, which is the result of the memories, beliefs and experiences.

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That’s how, an ordinary person like us lead a routine life based on old habits, which is run by our subconscious mind programming. We get comfortable and become used to it, so any new change or trying to change a better or improved habit becomes a difficult and challenging task for us.

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So, how is an experience create a memory in the brain? When we have an experience, the sensory organs collect the different data of senses from the external environment and send them to the brain. In the brain, there is an influx of neuronal charges which create a specific pattern of the neuronal pathway. The brain produces a chemical or feeling which we called emotion associated with the neuronal pathway. So, the experience related to the emotion/feeling creates a memory in each of the body cell. That is how a particular event is recorded in our brain and body cells. Therefore, each thought is always associated with a feeling or emotion. Happy or good thoughts create delighted emotions and good memories, while unpleasant or sad thoughts have an anxious mood or emotions and an unpleasant memory attached. This series of thoughts and memories appear every day and become our thinking pattern and behaviour and develop into habits. Our state of being, our wellness also depends on this pattern of thoughts and behaviour.

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So, can we create a change at any age? Modern researches have shown that the human brain can change or build up new neurons and pathways at any age. This process is called Neuroplasticity. There is no age or gender limitation for this change to happen. A thought, belief or habit is difficult to change because it gets hardwired in the brain due to continuous repetition during our lifetime. So, a change is possible when we consciously shift our paradigm from these sets of limiting beliefs and behaviours. Most of the time, our thoughts and opinions get stuck in the limitations, and we fail to think beyond our conscious and analytical mind. Change is possible at every point in time. Enough researches have proved that transformation is possible in our thinking pattern, behaviour and habit at both physical and mental level in a measurable way. The person who is aware and becomes proactive to change or build a new empowering and better practice of thinking pattern and behaviour can easily taste success and happiness in this lifetime.

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Because of the habitual nature of our subconscious mind, the habit of new thinking and behaviour needs a particular method to be implemented to bring about a change. Mere affirmations and positive thinking cannot alone lead to a shift in thinking or behaviour. It is valid only on those moments when we think with our conscious mind. Once we forget with our affirmations, the old thinking pattern and subconscious behaviour take over. Some studies have shown that it takes around 21 days to develop a new habit or a thinking pattern. But, this depends more on the individual and his willingness to bring about a change.

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Certain methods:
1.Continuous repetition over a certain period until it gets reprogrammed in our subconscious mind. We can try this practice on our own.
2. Hypnosis: Practicing self-hypnosis of the affirmations or the change mostly during bedtime or early morning hours when the mind is less engaged is a useful tool. Practising it everyday, the subconscious mind can be reprogrammed to this new belief or thought. This method needs a therapist but can be practised on our own too.
3. Energy psychology: Different modalities exist which require the help of a trained and professional therapist like in methods such as Psych K, brain synch method, resonance repatterning.

More information: Β www.brucelipton.com

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