Progressive Muscle Relaxation will teach you how to relax your muscles through a 2 step process
Progressive Muscle Relaxation will teach you how to relax your muscles through a 2 step process.
First, you tense particular muscle groups in your body, such as your neck and shoulders.
Then, you release the tension and notice how your muscles feel when you relaxed.
Studies have shown that progressive relaxation can lower overall stress levels and increase feelings of well-being. You can lower the level of stress you experience each day by spending 10 minutes tensing and relaxing your muscles.
People with anxiety are often so tense that they don’t even know what being relaxed feels like. Through practice you can learn to distinguish between a tensed muscle and a relaxed muscle.
Then, you can begin to “trigger” this relaxed state at the first sign of tension that accompanies your feelings of anxiety or stress.
A systematic review conducted in 2008 and published in the journal BMC Psychiatry showed the efficacy of relaxation training, including PMR, in the treatment of anxiety.
Therefore, if you are looking for evidence-based options to help treat your social anxiety, PMR may be a good choice.
Please note - Relaxation techniques such as progressive muscle relaxation can be helpful to relief mild to moderate stress and social anxiety. However, if you have severe untreated social anxiety, it is important to consult with a doctor or mental health professional to obtain suitable treatment.
Everything that happens to us happens in purpose.
Sometimes, one thing leads to another. Instead of staying in a cage of fear and crying over past failures and experiences, rather treat them as teachers and they may just become your tools in both self-improvement and success.
Did you watch the film Patch Adams? Hunter “patch” Adams is a medical student who did not make it through the board exams. After months of suffering in melancholy and depression, he decided to voluntarily admitted himself in a psychiatric ward, seeking for medical attention. As he stayed in hospital for many months, he met different people.
Everything that happens to us happens in purpose
He met a catatonic, a mentally retarded, a schizophrenic and so on. He found ways of treating his own problems and he realized that he needs to get back on track, that he still want to become a doctor. The positive attitude he carried himself with brought him self improvement and great success.
Did he succeed? He became the best doctor his country has ever known.
So, when does self-improvement become synonymous with success? Where do we start?
Take these tips:
• Stop thinking and feeling as if you’re a failure, because you’re not. How can others accept you if YOU can’t accept YOU?
• When you see hunks and models on TV, think more on self- improvement, not self pitying.
• When people feel so down and low about themselves, help them move up. Don’t go down with them. They’ll pull you down further and both of you will end up feeling inferior.
• The world is a large room for lessons, not mistakes. There’s always a next time. Make rooms for self-improvement.
• Take things one at a time. There is no overnight pill. Self improvement takes time but eventually leads to success. Just take one day at a time.
• Set meaningful and achievable goals. It hopes and aims to result to an improved and better YOU.
• Little things mean BIG to other people. Just greeting someone with a pat on the back can mean so much to someone else.
• Remember there’s no such thing as ‘over night success
Better Yourself Master Your Life
Are you living the life you really want? Make your life one you actually want to live by learning how look inside yourself and not to the outside world for answers.
The detailed and flexible worksheets in this helpful guide will help you break out of your rut and learn the path to a better you through self-reflection and analysis. Now available on AMAZON.
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All of us have the power to change our thoughts, feelings and actions.
With this power from within, we are able to banish self sabotage - forever.
Below is a handy checklist that you may use to get rid of any
self defeating behaviours you may have…
Download your FREE ebook: 52 Ways to overcome fear
Are there any specific way you make use off the banish self sabotaging behaviour?
Please feel free to add to the checklist in the comment section below.
“I have no special talents. I am only passionately curious.” — Albert Einstein
Even though you are a self-sabotaging person, you can establish a success mindset. There are lots of useful things you might do to combat negative self-talk.
People who get cocky in the mountains often die there. People who don’t follow the basic rules may never make it down. That’s what happened in 1996 on the tragic Everest climb when sixteen died. As climber extraordinaire, Ed Viesturs, says, reaching the summit if only half the climb.
Thankfully, Jackie is cancer-free today and still hiking. We believe that at least part of her success and health today is due to utilizing high country practices and principles. The mountains have more to teach us and others.
I’ve written more about his in my new book Never Quit Climbing as well.
In our lives today, we are busier than ever before. We think technology has streamlined many tasks, but instead we are given more tools that give us more and more to do with less time to do it. We are stressed and overwhelmed. The phrase “time management” has become taboo, since it implies there are different ways to cram even more into our already overflowing lives.
We have been lead to believe that if we don’t multitask every minute of our day we will not be productive. This can’t be farther from the truth. Successful people have long realized that focus is the key to being productive.
Most of what we say and do is not essential. If you can eliminate it, you’ll have more time, and more tranquility. Ask yourself at every moment, ‘Is this necessary?’ ~Marcus Aurelius
Increasing your focus means you should get up each day, looking forward to what you can achieve. Being focused means you are making progress towards what is most important to you. You will feel a greater sense of productivity and fulfillment.
Learn why focus is important in both your personal and professional life in the following pages. You’ll learn tips and strategies on gaining and keeping your focus so you can be productive in everything you do. Multitasking is one of the most overrated skills people claim to have. In this report you’ll find out why you shouldn’t be multitasking, and what to do instead.
Why Focus is important
Being focused on one thing for a certain period of time allows you to do a better quality of work, more work gets done quicker, and your creative ideas flow easier. Being focused on one task at a time is less stressful on your mind. And being less stressed allows you be happier.
It’s difficult for people to remain focused on one task for a variety of reasons. For one, we live in a world where we are constantly bombarded with TV, radio, cell phones, Internet social media, as well as a much larger population that lives closer together than ever before.
It’s difficult to get completely away from all these distractions. One way is to go to a room where you can shut your door and turn off your phone and email notifications.
- When you focus on a single task, avoiding distractions, your brain becomes focused on that task alone. This lets you complete that task much more quickly than if you are trying to complete two or more tasks at once. For instance, let’s say you need to write a blog post, do your bookkeeping for the week and research information for an upcoming speech. The best thing to do is to set aside all but one task. So, for this example, you want to give all your attention writing your blog post. That means turning off the TV, cell phones, social media pings, closing your door and putting all your attention on writing.
- By giving all your attention to the task without distraction, you can get it done much more quickly and with fewer mistakes. Your work will be higher quality as well. Another benefit to being focused is that your creativity will kick in too. You’ll come up with new ideas associated with the task at hand.
- Being constantly connected to others and having many distractions that take away your focus can affect your stress levels as well as your productivity. When you aren’t focused, you don’t get as much done as you could if you were truly focused on the task you’re doing.
- Focusing on one thing for a certain period of time helps you think better. Having your mind scattered over several tasks at once keeps you from thinking about what you are actually doing. You only have time to complete a task quickly before you must move on to the next one. All the while you are trying to remember everything that has to be done. When you focus, you are able to think about only one thing for that period of time.
- Focusing allows your subconscious to do the work. Think about when you learned to ride a bike or drive a car. It was difficult in the beginning, but when you began focusing on what you were doing, your subconscious took over and helped you learn. The same is true in your everyday tasks. Once you begin focusing solely on one task, your subconscious helps you do them quicker and easier.
- It’s important to focus on one task at a time to become more productive, do better quality work and be less stressed. Focusing can help you be more creative and have more happiness.
Multitasking is Overrated
- If you’re like many people you spend most days multitasking. You’re probably so used to multitasking that you don’t even realize when you’re doing it. After all, it’s a skill many employers look for in their employees. Many people believe multitasking saves them time. There are many reasons why multitasking is bad. It’s better to focus instead though. Focusing lets you concentrate on one task or thought at a time, helping you create a better result for each task.
Many people like to multitask because they become bored working on one task at a time.
Why is multitasking bad?
You have to switch from task to task. This takes time for your mind to change into the right mindset for the new task. You have to take the time to remember where you left off.
- Multitasking leads to attention and memory loss. According to a study by Harvard Professor Clifford Nass, in findings published in the Proceedings of the National Academy of Science, people who use online social media and other forms of electronic communications have trouble focusing their attention and have lower scores on memory tests.
- Cognitive performance is diminished. A recent study by Zheng Wang, a professor at Ohio State University, showed that multitasking caused students to feel more productive, but showed they were actually reducing their cognitive skills abilities such as studying.
- It turns people off when you are interacting with them. People who multitask often find themselves coming in contact with others. If you only half pay attention to them, answering texts and phone calls while talking to them, you will lose their respect.
- Multitaskers lose productivity. Switching between tasks is counter-productive. You lose time and concentration every time you switch to a different task.
- Multitaskers are less likely to finish one quality project. They may finish all their tasks for the day, but they will most likely be sub-par than if they had focused solely on one to completion.
Multitasking makes it difficult to focus entirely on each task you are doing. You are thinking about emails you have to respond to when writing a report and the phone calls you need to return even while you are thinking about the next task on your to-do list. This type of working environment doesn’t do anything but cause you stress. Instead of multitasking among several tasks, you should prioritize your tasks and break them up into workable time chunks.
Tips to Improve Focus.
Maybe you want to focus on a single task, but find yourself easily distracted. You find it difficult to focus on what you are doing because you find your mind wandering, you’re worrying about
everything or maybe you just have way too many things you need to do to make a choice of just one task to start with.
Here are some valuable tips on how to improve focus.
Listen to music to help improve your focus. Really concentrate on the music. Try to focus on a single instrument.
Cut goals into small targets.
Having an end goal in mind while working on the tasks to achieve it can frustrate you because you target goal might be too big or difficult. Your results won’t be quick, and it may seem like you aren’t getting any closer to the end. Instead of working toward the ultimate end goal, break it down into smaller, more achievable goals you can reach within a few days. Then cross each smaller goal off your list as you achieve it.
Work within your body’s most comfortable time period. Maybe you work best early in the morning before sunrise. Or late at night. Work when you are most productive. For example many authors get up early to do their writing, while artists often do their best work late at night.
Have you ever eaten a big meal for lunch when working only to feel lethargic and weighed down all afternoon? Eating a heavy meal slows you down and makes you sleepy. If you need or want
to, you can go on a small juice fast on a regular basis. It will keep you alert and help keep your body in good physical condition.
Exercise your mind and body every day. Do crossword puzzles. Engage in lively discussions. Build something that’s creative. A simple 30 minute walk every day is all you need to keep your body healthy.
You may need to push yourself some when you’re feeling lazy. If you are hitting a mental roadblock, though, take some time away from the task. Do something else until you can regain your focus on the original task.
Learning to improve you focus will take time but it is worth it. Begin by implementing one or two of these tips into your day to begin changing how well you can become focused.
Strategies to Improve Focus
You’d be surprised by how many people lose track of where their time goes. They might think they are focused on a single task, but are they really? One way to find out is to keep track of how you spend your time for a week. You might find out you’ve been wasting time on little things like checking Facebook once an hour.
It’s never been harder to stay focused than at this time in history. We are distracted by technology and everything happening around us. You can regain focus though by doing different exercises that can help you build your concentration.
How to Deal with Focus Issues
You probably already know how hard it is to focus on something. Focus issues are often the result of different things like boredom, lack of interest or even fatigue. Concentration can often be attributed by how motivated and interested we are in the task.
There are ways to deal with focus issues.
Supplements can help you when you are having focus issues. Vitamins like the B complex group, Biotin or vitamin H and lecithin all help improve your memory.
Eating the right foods can help you better focus as well since you will be getting the supplements from the foods to help with brain health. Foods like lean meat, beans, oranges, peanut butter and oysters.
Consult with your physician if you find you can’t focus on any one thing for any length of time. Lack of focus can be a symptom of several different conditions, including depression. Get a thorough checkup to rule out any physical causes of your lack of focus issues.
When working on projects on your computer and online, make sure you only have tabs open that are relevant to what you are doing. This keeps you from getting distracted by all that fun information floating around the Internet.
Make your tasks routine. Set up a routine for tasks that you do every day. For example, check your email and social media at the same time every day. Just like you probably have a routine when you wake up, you should also have a routine when working.
Separate your day into a time for creating, time for work and communication, and time for yourself. Split the day up in whatever way works best for you.
Dealing with focus issues causes your productivity to drop. By learning how to take care of your focus issues through your diet, exercise and routines, you can be more productive.
Eat healthy and nutritious foods to keep your brain strong and able to concentrate. Exercise daily, meditate daily and take time to enjoy nature and your family.
Nothing can cure the soul
but the senses,
just as nothing
can cure the senses
but the soul.
Follow these series if you would like to discover the full potential of your senses and how you can use them for powerful self improvement which will lead to happiness, healing, and greater life fulfilment.
See how one may fine tune your senses to make much more sense of the world. After all, you are the writer of your own story, and your perception creates your own world.
Download this free quiz below determine your main sensory tendency.
A Five Step Exercise to Enhance Your Senses
Perform this exercise over the next 5 weeks, concentrating on a different sense each week.
Repeat this exercise from time to time to stay in touch with all of your senses so you can reap the very most benefits from all five of them.
True listening has the power of transforming relationships on a majestic scale. It can make the difference between a failed and a successful career. How well you listen in the same way affects your relationships with your family members and friends.
Try these tips to fine tune your listening skills:
- Look at the person speaking. Show your interest by attentively leaning forward. Make sure that you maintain eye contact and stop with whatever it is that your re doing listen to this person.
- Do not become distracted by your phone, the tv or anything else while you are listening.
- You have to show your interest from time to time by nodding or saying “really?” or “I see what you mean."
- Do not plan what you are going to say next while the speaker is talking. Let him or her finish first before you consider your reply.
- Exhibit self-control and avoid being judgemental while the person is speaking. If what the person said makes you angry first count to ten and think about an objective response before saying a a thing.
- Make sure you understood what they said by summarising “so you are saying...” and wait with your questions while the other person is speaking.
Research has long shown that music enhance brain power, health, and a general sense of well-being. This phenomenon is known as “The Mozart Effect.”
Dr. Alfred Tomatis discovered the Mozart Effect in the late 1950's while he was experimenting with the effects of Mozart’s music on autistic children. By 1990, the method had been adopted worldwide. It was also found that Mozart’s music is also beneficial in reducing the negative effects of epilepsy.
Classical music relieves stress and is shown to improve your body’s immune system. Mozart’s compositions and Baroque music like Bach that is 50 to 80 beats per minute also enhances a person’s focus by inducing the Alpha state brain waves which is ideal for learning and reading.
Also Read: Your Sense Of Touch - MUCH more Powerful Than you Realise
Also Read: Get in touch With Your Soul By Using your Sense Of Sight
Also Read: Free Workbook: Transform Your Life With The Power Of Your Senses
Also Read: 10 Incredible Facts About Your Sense Of Smell
Be open-minded to change. Some of these tips might surprise you, especially when you see that they work. Get Your Free Download Here
I wish to show you a few important tips for accomplishing your goals. I published a quick read which will be easy to remember and apply. Print this out and put it where you can view it frequently.
7 Actions to Accomplish Goals
Many people do not know what they want to do with their life. This is among the major reasons that many people live an ordinary life although there are numerous books and workshops on success readily available.
2) CREATE a strategy
Identify a goal or goals and write it down (even small goals are fine.) After discovering a goal you truly want to accomplish, create a strategy, being as functional as possible. List the actions you need to take, like enrolling in a training program, reading a book, searching for a job, etc, that will get you closer to accomplishing your goal/s.
3) COMPLY wit your checklist
Do something about it and comply with the steps on your checklist. Do not wait on things to take place.
4) Create a BACK-UP plan
If a specific strategy does not work, search for an alternate one.
5) ANALYZE your goals routinely
Some goals may not be worth accomplishing. Situations and people change. Many goals lose their value. It is a great idea to re-examine your goals routinely and remove the meaningless ones.
6) AFFIRM and PICTURE your goals
Belief that your goal/s has been ACHIEVED already and envision yourself seeing, feeling and smelling your goal/s. make use of all your senses. If you do not nullify your affirmations with doubts and non-belief, your subconscious mind will take them in, and give you even more aspiration and drive.
Do not affirm and picture your goals without doing anything about it. Do whatever is needed to bring your goal/s into fulfillment.
Trust your gut instinct, new ideas and possibilities that show themselves, and accept help from other individuals.
Change Your Thoughts
Law Of Attraction
Procrastination / Laziness
I can't change the direction of the wind, but I can adjust my sails to always reach my destination.