Overthinking: 10 ways to stop ๐Ÿ™Œ

Hello everyone ! Have a wonderful and safe day ๐Ÿ™‹๐Ÿป

Thinking is what makes us the most intelligent species on this planet. It is this thinking what drives us to learn, study, analyze. Thinking makes us competent and innovative and help us to perform a task or job. But, when thinking becomes out of control, nagging and overtime, then, we start creating problems for us. As a habit, overthinking is not uncommon. We all may have it to some degree, more or less. Some realize it and correct it while others may be so drawn to it, which may lead to toxic consequences like anxiety, depression, suicidal tendencies and insomnia.

Ten simple ways to stop overthinking on a day to day basis:

1.Awareness: Before you can change the habit or develop a strategy, it is essential first to be aware of this habit of your mind. Whenever a thought lingers you, there is also some emotion attached to the thought. You start imagining worst possible scenario because the mind tends to think about the negative first. Maybe, this is from the time of evolution of our species, to foresee a potential danger first. So, imagination causes the mind to be strained and anxious. An anxious mind keeps brooding again and again. So, being aware of this state of mind is a fundamental key to change.

2.Reshaping your thought process: Instead of avoiding the thought or running away from it, start to reshape your thinking to a positive one. Instead of imagining the worst scenario, imagine the best scene. Instead of brooding onto the fear, create a strategy and achievable goals.

3.Change your Perspective: This is important because overthinking is ground to fear of losing or failure. So, instead of thinking on the negative terms, start thinking on the time frameโ€”prioritize the perspective. Whether the thought or emotion do hold any value in your future, maybe five years from now or perhaps just next month.

4.Distracting the mind constructively: Many people tend to overthink when they are alone or lonely. So, it is essential to do things or develop hobbies to keep your mind occupied and let out the emotions like painting, dancing, photography, gardening, playing an instrument or even jolting down the thoughts.

5.Perfection: Aiming to be perfect is just not done. This will lead to unnecessary anxiety or stress. Instead, focussing on your progress and growing day by day is the more practical approach.

6.Overcome fear: Fear comes with failure in the past or with a bad experience in the past. But, having a past loss, doesn’t mean you will have the same outcome every time.
7.Realize the truth: The truth is that we cannot predict the future. Future is associated with an element of uncertainty. So, instead of thinking and worrying about the end, it is wiser to focus on the present moment. Focus on all the positive aspects of your life, which makes you joy and cheerful.


8.Accept your worthiness: Overthinking is usually associated with fear of failure, that you are not good enough, not worthy of success. Keep yourself reminding that you are good enough; you are capable enough to accomplish all your goals.
9.Be grateful: Living in gratitude is the most important view in life. We should never forget to be thankful for the life we lead, being able to breathe and for the things and loved ones we have around.


10 Last but not least, the physical body affects the mind and vice versa. So, regular exercise, meditation, walking in nature all help profoundly to keep a healthy mind with a healthy body.

Thanks for reading.

Blessings and much love to all ๐Ÿ’

 

Food and mood ๐Ÿ˜‡

Hello everyone ! Have a wonderful and safe Sunday ๐Ÿ™‹๐Ÿป

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.

Thanks for reading.

Blessings and much love to all ๐Ÿ’

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Maturity ๐Ÿ™Œ

Hello everyone! Have a wonderful Monday ๐Ÿ™‹๐Ÿปโ€โ™€๏ธ

Maturity is……

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Blessings and much love to all ๐Ÿ’

Brain fog ๐Ÿ™„

Hello everyone!ย Have a wonderful and safe day ๐Ÿ™‹๐Ÿป

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Brain fog is a state of foggy, ambiguous thinking. It may be associated with a lack of concentration, a short span of memory loss, anomic aphasia, susceptible to distraction. Brain Fog is a loosely framed term not in medical terminology. There is no evidence of neuropsychological evidence. So, it has no proper medical diagnosis. As far as symptoms are concerned, we may all relate to the concept of brain fog from time to time.

But, yes, when such symptoms are stable and have been steady for quite some time, we surely need clinical assistance. When the difficulty with cognitive functioning becomes problematic, interferes with daily activities, people surrounding you have noticed the symptoms, and slowly they are progressive and declining, we surely need neurological evaluation.

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Common symptoms:
Slow thinking
Difficulty focusing
confusion
Lack of concentrating.
Forgetfulness.

Common causes of brain fog :

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1. Depression is a state where there is pre-occupied thinking of sadness, worries, hurt, loss, persistent failure. This thinking pattern progresses to affect mood and impair cognitive and behavioural functionalities.
2. Anxiety is a state when there is ruminating about failures, lows of life, worries and so on.
3.Chronic illness or continuous physical pain.
4.Untreated sleep apnoea.
5.Alcohol, drug abuse
6.Chronic Fatigue syndrome.
7.Medications: Benzodiazepines, topiramate, anticholinergic drugs.
8.Sleep deprivation
9.Pregnancy.
10.Appetite disturbances, poor nutrition.

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A neuropsychological evaluation is necessary by formal testings of Core battery tests, a general cognitive assessment like memory, attention, language, motor function and visual-spatial and so on. Treatment is based on the underlying cause and symptoms.

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Any one of us can have brain fog at some point or the other. The general lifestyle of living in stress, anxiety, overthinking, sleep disturbances can easily affect our thinking and behavioural pattern from time to time. It’s essential to be more aware of our mental state and be proactive to notice and correct the gap or shortcomings by bringing out changes in our lifestyle. Some changes lifestyle like :

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Improving diet with more brain-boosting foods and probiotics.
Cutting down inflammatory foods
Improving sleep cycle.
Increased physical activity.
Try not to be self-critical.
Socializing.
Self-care to de-stress ourselves. (developing hobby, being creative, sports)

Thanks for reading.

Blessings and much to all ๐Ÿ’

 

Post : Do I use my whole brain ?๐Ÿ™‡๐Ÿปโ€โ™€๏ธ

Hello everyone! Have a great week ahead ๐Ÿ™‹๐Ÿป

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The human brain is unique and is marvelling. It has unlimited potential and can solve incredible mysteries and puzzles when used properly. It has around 100 billion neurons which can hold hundreds of information. It can perform way better than the supercomputers or can learn an endless number of languages. It’s simply fascinating. But the problem is that most of us are unaware of this immense potential. From childhood to adulthood, we do whatever we are told to do. We, actually don’t think or question. We study from school to college to university, get the qualifications, do a job, earn our living, raise a family, get older and die soon. There is nothing new in life. There is a complete waste of our creative potential. We don’t even utilize the actual credibility of our brain. We are not even aware that it can perform way better than we use it.

Our human brain is divided into right and left quadrant. Each of them functions completely different from one another. Both sides are connected through Copus Collasum, a thick band of nerve fibres. The left side is very organized, logical, fact-based and controls the right side of the body whereas the right side seems to be instinctive, intuitive, creative, chaotic, emotional and control the left side of the body. To understand better, let’s take the whole brain model of Ned Hermann :
So, each of the 4 quadrants has it’s own specific purpose.

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Rarely, people utilize the whole brain state in their whole lifetime. According to genetical inclination and also the social upbringing, a person is habituated to use whichever half, he is inclined to use more. Most of us end up using one part of the brain more often than the other. This can be indicated from the progress or the outcomes we get from the decisions, we make in life. As a result, some people end up being a left-brain bias while some as right-brain bias. Depending on the right and left brain qualities scale, each of us can be measured how bias we are, in using which half of the brain we prefer or habituated more to use. Researches show the majority of the people fall in the left brain dominance than the right brain. As the person grows older and older, in the half he uses more, the neuronal pathways become stronger and stronger, and the other half remain untapped and wasted. We start living in patterns and specific patterned thinking which we have adopted over the years. We are unaware of our default thinking pattern. We fail to realise and understand that using the two halves together or rather the whole brain, makes us wiser, help us to make better decisions, perform better, more productive and lead a happier life. The benefits are immense. Our awareness comes very late when we face difficulties, failures, make wrong decisions or end up being unsuccessful in many aspects of life. So, my curiosity is can I rebalance my brain and change my thinking pattern?ย How do I try to balance both the halves and perform better in life? How do I learn my brain synchronization?

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Yes, we can rebalance our brain. But, then it’s not possible overnight. Just as a habit takes time to develop so also it takes time to change too. But let’s understand what whole-brain thinking is all about. You have access to all the two halves or the four quadrants of the brain equally at the same time. Instead of your usual thinking preferences, being able to adapt to learn thinking from different aspects (from different quadrants) and come to a better decision which would improve your performance and outcome of a particular task in hand. This means capable of leveraging the different thinking aspects available for that particular task and come to a better decision which may yield a better outcome.
Therefore, different mental processes, courses, exercises are programmed and developed to improve our whole-brain thinking. Some of the easiest ways are :

Seated young man with crossed arms gesture
Seated young man with crossed arms gesture

1. Crossed Position: Normally, the left half of the brain controls the right side of the body and so is the right half controls the left side of the body. Depending upon the thinking brain biases, we shift from left side thinking to the right side thinking throughout the day. We fail to keep the brain in sync during thinking because of the patterned thinking behaviour that we have adopted over the years. When you stand or sit cross-legged and arms crossed, the control and co-ordination of either side cross the midline of the brain therefore both the halves of the brain is accessible at the same moment, that is the brain is synchronized. When the brain is in sync, we can access this super learning and thinking capabilities. There are various exercises and movements where either side crosses the midline and help brain synchronization like mind squat, cross crawl.

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2. Meditations and Binaural beats: Deep meditation has a powerful effect on brain synchronization. Using binaural beats introduces 2 frequencies of different tone at the same time which helps the brain goes into a meditative state and brain synchronization. However, these are practices which need to be done regularly to yield results.
3. Alternate Nostril Breathing.
4. Learning a musical instrument.
5. Yoga: Postures like Vrikrasana (tree pose), Garudasana (Eagle pose)

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Thanks for reading.

Blessings and much love to all ๐Ÿ’

Post : Your quirky Subconscious mind ๐Ÿ˜‡

In your, every day lives, the brain functions as two major parts – Conscious brain and Subconscious brain. Out of this, 90-95 % of your actvities are carried out by our subconscious brain which acts as an auto pilot. This is your habitual brain. While only 5 % is your thinking brain, the cortical brain, who does the conscious brain activity.

The subconscious mind is more of the inner primitive brain also called the limbic brain which does your automatic, habitual behaviours, which is also responsible for your emotions, feelings, reactions, fears, impulses and reflexes in your everyday lives. So, think, how important a role this subconscious mind plays in our day to day life.

From the day, you were born till 6-7 years of life, your brain is in the hypnotic stage. That means, you observed everything in your environment, programmed every good or bad habit from the people surrounding you, picked up every single activity you have seen. That’s how, the subconscious mind got programmed. As you grew up, you started understanding things slowly but you still picked up habits, beliefs, feelings, emotions, reactions of people, your parents, teachers, friends surrounding you.
By the time, you became an adult, you have already developed a personality, habits, traits, thinking patterns, which are very much part of you. Your subconscious mind takes the upper hand in controlling your life which you are not even aware.

Your subconscious mind is not your enemy. Because you cannot do without it. Whatever activities you perform like walking, speaking, eating, writing, driving are all because of your subconscious mind programming. Then, how does it affect your life?

When it interferes with your life purpose, your goal, your performance, your task, then it starts affecting your life. From childhood, apart from the huge lists of habits that you have, you might have picked up a certain negative pattern of thinking like fear of failure, low self-esteem, pessimistic thinking, fear of challenges, impulsiveness which can be stumbling block to succeed. Most of the time, you are not even aware of. You become frustrated, sad and disheartened. You read motivation books, watch motivating videos, make tons of effort. Still, unknowingly, you come back to your old thinking pattern. This is because you have developed this habitual thinking pattern over the years. Sometimes, in spite of knowing your faults, you are unable to change. You go through your same fear, worry, negative thinking again and again. Then, how can you change?

To reprogram your subconscious mind :

Keep repeating your changed beliefs and affirmations:

To break a habit and reprogram your mind for a new habit will take time. Your subconscious mind is habitual, so, to learn a new habit and reprogramme your subconscious mind would take some time.
Firstly, decide on what you have to change in yourself. Frame that belief or affirmation in your mind. The subconscious mind does not understand verbal language so using metaphors is a convenient way. Then, keep repeating and reaffirming daily till you can form it a habit. It can take a long time and years. But, this is the most convenient and effective way to change your subconscious mind.

Then, there are other methods, like energy psychology, hypnosis, Psych -K where the brain is brought to the alpha-theta a wave stage, and then the belief is slipped into your subconscious mind. I have not much idea about these methods because I have never tried them. You can get more information on them, if you are interested in

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Thanks for reading.

Take care. Much love to all ๐Ÿ’

Post : 5 inspirational thoughts to begin your day.

โ€˜Each morning we are born again, what we do today, what matters the most” Buddha

As soon as you wake up in the morning, the first thoughts that come across our minds are the worries and challenges that are niggling us for some time. It happens because of our habitual thinking and default subconscious mind programme. We get carried away by the same habitual programme. We follow the day with the same habits, actions, and end up with the same worries or some more to add up. Nothing new is expected or doesn’t happen.

So how do we change? Remember, change starts in our thoughts. The biggest source of motivation is our own thoughts. So start thinking differently, start breaking your daily thinking pattern.

” Nobody can go back and start a new beginning, but anyone can start today with a new ending”

5 thoughts to begin my day.

1.Gratitude; Waking up with gratitude and being thankful for having a life and with loved ones around. ” It is through the gratitude of present moment that spiritual dimension of life opens” Eckhart Tolle

2.Openminded: Waking up with an open mind with optimism. I am open to endless possibilities that the Universe can offer. Keeping an open mind, all struggles and challenges seem very small and can be easily worked out.
” There are no limits to what you can accomplish, except the limits you place on your thinking” Brian Tracy

3.Worthiness: Waking up with a feeling of self-worthiness is immensely self-empowering. A sense of self-worthiness can itself be self-motivating and inspirational. You don’t have to look outside.

4.Goal oriented: It is important to set some goals in the morning for the day. It gives you a much-needed clarity, to begin with.
But set higher goals in life which are beyond your reach at present. So that you can always have something to look forward and work towards it.

5.Fulfilment: Waking up in the morning with a sense of fulfilment, satisfaction so far in your life journey gives the much-valued joy and happy state of being.