Finding the Silver Lining
We all react to different problems in different ways. Ever noticed that some people can stay calm under adversity while others are obviously stressed out? One of the best ways to help change your emotional response to a bad situation is something called cognitive reappraisal.
Cognitive Reappraisal is:
1) attending to the emotional situation, which will elicit an automatic judgment of the situation,
2) a cognitive re-evaluation of the situation in a more neutral or positive direction.
What happens when you take a split second to cast a better light on an otherwise dark situation is that you can actually up-end your emotional experience entirely. What was once an idiotic, reckless driver, is now a guy just trying to get to work on time. What was once a bad interview, is now good experience and something to improve on next time. Studies have demonstrated that the use of cognitive reappraisal can change how you view the emotional experience very quickly and even decrease the physical effects of emotion on the body. For example, anger typically causes your heart rate, respiration, and skin conductance levels to elevate, but upon reappraisal, these responses don’t spike nearly as highly.
An effective way to do this is to create a Catastrophe Scale. Form your scale of how bad things are from 1 to 10 – 10 being the worst possible thing that could ever happen and 1 being something mediocre. Refer to this scale to get a bigger picture of how bad the situation currently is.
Here are some examples:
- Getting caught in a rainstorm while on your way to work
- Kid fails a test at school
- Work presentation doesn’t go as well as you hoped
- Car breaks down and you’re late for work
- Miss a very important business meeting or job interview
- The doctor says that you have high blood pressure
- Broken limb and it interferes with work
- Losing a close relationship/marriage/friendship
- Someone you love dies
- The whole family dies in front of you and having to witness it in a war-torn country
Obviously, the circumstances surrounding all of these can be personal to you. But the point of a catastrophe scale is to step back and see the bigger picture and use it as a reference point whenever times call for it.
Get Your Game Face On
Athletes regularly practise mental rehearsal, or what we like to call mental sculpting before a competition, and in little breaks during a competition. The top tennis players in the world use their mental strength to help them succeed. In fact, Serena Williams considers the game of tennis is 70% mental. Below is a list of positive statements which Serena Williams writes down and reads before and during the match.
- “My good thoughts are powerful”
- “My only negative thoughts are weak!”
- “Decide what you want to be, have, do and think the thoughts of it.”
- “Hang on to the thought of what you want. Make it absolutely clear.”
- “Positive thoughts”
- “You will look at balls”
- “You will move up”
- “You are #1 (No 1)”
- “You are the best”
- “You will add spin”
- “You will win WIMBLEDON”
This approach can be used by anyone in their daily lives, not just athletes. One way we can do this is by thinking “what is my best self?” and presenting that version of yourself. You can ask other people, friends or family, when they have seen you at your best and then create this best version of yourself. The You that is positive, the You that is open, friendly and welcoming to others, the You that is focussed and determined. You can also select a role model who has the traits you could benefit from in your own life. This could be a sporting star, an actor, activist or even your neighbour. Write down the traits you admire and if you are in a situation where you need them, ask yourself, what would they do in this situation?
The idea is to then use this lots of times throughout the day. Before you have a meeting at work or are one on one with someone, or a customer interaction. Just give yourself 20 seconds of space to say “Ok, what is my best self”, and visualise it. What are the emotions, the body language and the intention that you’re going to bring to the conversation? Emotions are contagious, so by doing this regularly throughout the day, you will actually improve your level of interaction and it will have a positive impact on those that you interact with. Plus you will notice that your performance level goes up.
The single most important time to do this Game Face or Mental Sculpting ritual is when you come home. It’s easy to bring the stress of the day home with you if you don’t consciously switch your mindset. Before you go into the house, just sit outside and for 20 to 30 seconds just say to yourself “What part of me does me or my partner, or my kids or my parents want to see?”
Just do that visualisation, walk in with intention around your emotions and notice how that will impact positively on your friends and your family.
Alcohol Free Days – Why Do It?
It’s very common for people to wind down after work with a drink. This may seem harmless enough, but the reality is that half of that bottle of wine or those few bottles of beer could be causing silent damage to your liver, with serious consequences.
It may surprise you to know that the majority of people who die from the alcohol-related liver disease are not alcoholics. Alcohol causes damage to the cells in your liver, which can lead to inflammation and scarring as it tries to repair itself. Even if you only have one or two drinks a day, your liver can’t cope and can’t repair itself, but you don’t have to become a ‘tea-totaller’ to fix it.
Your liver needs at least 48 hours without alcohol to repair itself. Cutting back your daily intake won’t help your liver. The 2 days have to be alcohol-free and it’s important they are ‘consecutive’. At Ritualize, we include an Alcohol-Free Day on our Ritual lists. By adding it to your personal Rituals, you’ll be giving your liver a break and bringing your BioAge down.
“The main advantage of two alcohol-free days each week – as opposed to occasional alcohol-free days when you’re sick, for instance – is that it reduces your lifetime exposure to alcohol, which in turn helps lower the risk of both liver disease and alcohol-related cancers such as cancer of the breast, colon, oesophagus and mouth,” says Associate Professor Simone Strasser, a gastroenterologist and spokeswoman for the Australian Liver Association. (1)
The Australian Government Guidelines recommends no more than 2 standard drinks on any given day for both men and women. (2). This can be confusing as it implies that drinking every day is safe. The United Kingdom has recently reviewed their guidelines and now recommends that everyone should have alcohol-free days each week. (3)
Alcohol over time can cause also cause brain damage, heart disease, high blood pressure and increase your risk of many cancers such as breast cancer, mouth and intestinal cancers.
Aside from reducing your risk of disease, there are other reasons to have a 2-day break from alcohol:
Your quality of sleep will improve.
When you drink before bed, you don’t fall into a natural slumber. It’s common for people to fall asleep quickly, so many think that glass of wine or 2 helps them get to sleep. But then they wake up around 3am and are wide awake. This could be due to a sleep-inducing chemical in the brain called adenosine, which is increased after drinking. You fall asleep quickly, but the chemical is quickly depleted, which can cause you to wake before earlier than your body wants to. (https://sleepfoundation.org/sleep-topics/how-alcohol-affects-sleep)
Alcohol also blocks your rapid eye movement (REM) sleep which is imperative for growth and repair. Less REM sleep can cause you to be tired and lack in focus the next day.
You’ll lose weight
Alcohol contains empty calories, which means you are taking in calories that your body doesn’t need. A glass of wine can contain 120 calories and a beer about 150 calories. When you have a break from alcohol, you not only cut down on these empty calories, but you tend to make healthier food choices.
Your skin will glow
Alcohol dehydrates you, which can dry your skin and over time cause you to look older than you are. The increase in blood flow can cause a red pigmentation.
Your mood will increase
You may feel happier while you’re drinking, but the next day alcohol can make you feel down. This is because alcohol is a depressant and affects the balance of hormones in the brain. Having a few Alcohol-free days can make you feel a lot brighter.
It’s always advisable to drink alcohol in moderation on the days you do drink and know that you and your liver will enjoy your 48 hours without it. Make it a weekly ritual and reap the benefits.
INFORMATION FROM PARTNERS
SleepAdvisor: Does Alcohol Affect Sleep? What You Need to Know Before Bed
REFERENCES
(2) http://www.alcohol.gov.au/internet/alcohol/publishing.nsf/Content/guide-adult
(3) http://www.bbc.com/news/uk-35252650
Box breathing: The Military Secret
In 2012, the New York Times wrote an article, called “The ‘Busy’ Trap”, about how so many of us over-schedule ourselves in order to feel more important or to avoid being alone with our thoughts but our busyness can be self-inflicted. We often take on too much work and other obligations and can let our ambition or drive come before our health. It’s not as if any of us wants to live like this; it’s something we’re collectively – albeit unknowingly – encouraging each other to do (1).
So, if being too busy – and not challenging ourselves to be more mindful of how we choose to spend our time – is ruining our health, taking time out of our day, even just 2 minutes, to relax, unplug and clear our minds can have enormous benefits.
Box Breathing, otherwise known as Four-Square Breathing or Controlled Breathing, is a great way to reduce stress and to give your mind a break for a few minutes. The Special Forces, public speakers, and surgeons use tactical breathing to help control their thoughts and emotions when faced with challenging situations that obscure their clarity. (2)
HOW DO YOU DO IT?
Box Breathing is a technique where you take slow, deep breaths while counting to four while you breathe in, hold for four, breathe out for four, hold for four.
- Start by relaxing your whole body and be seated if possible.
- Sit upright, and then slowly exhale, getting all the oxygen out of your lungs. Really focus on this and be conscious of what you’re doing.
- Inhale slowly and deeply through your nose to the count of four, very slowly in your head.
- Feel the coolness of the air you’re breathing in and the way it fills your lungs, one section at a time until they are completely full.
- Hold your breath for another slow count of four.
- Exhale through your mouth for the same slow count of four, expelling the air from your lungs and abdomen. Be conscious of the feeling of the air leaving your lungs, how the coolness has become warmth.
- Then hold your breath for another 4 counts and repeat the whole process again (3).
If you have trouble clearing your thoughts, trying humming in your mind or really focus on the counting.
WHEN AND WHERE CAN YOU DO IT?
It’s almost like meditating, and so it works best in a quiet, stress free environment. However if you cannot find a quiet place, it’s something you can easily do with your eyes closed in a quiet spot with your eyes closed, at work or at home or anywhere in between. Give it a go while you’re standing waiting for your kettle to boil, or on the train to work, or in the bathroom before a meeting, or after you park your car, before you head into your office for the day. Repeat your mantra and count to yourself and no one will even notice that you are performing a stress-reduction exercise.
WHY DOES IT WORK?
According to the Mayo Clinic, a medical research clinic in the United States, there is a sufficient amount of evidence to suggest that intentional deep breathing can actually calm and regulate the autonomic nervous system, a system which regulates involuntary body functions like temperature. It can lower blood pressure and provide an almost-immediate sense of calm, and improve your mood. But the benefits of deep breathing also extend beyond in-the-moment stress relief. It’s an exceptional treatment for conditions like generalised anxiety disorder, panic disorder, post-traumatic stress disorder, and depression. It can also help treat insomnia by allowing you to calm your nervous system at night before bed. Box breathing can even help with pain management (4).
References:
- https://www.wellandgood.com/good-advice/stop-glorifying-how-busy-you-are/
- https://thepreppingguide.com/box-breathing/
- https://www.healthline.com/health/box-breathing#tips
- https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/decrease-stress-by-using-your-breath/art-20267197?pg=2
- https://www.livestrong.com/article/225192-sudarshan-kriya-breathing-technique/
- https://opinionator.blogs.nytimes.com/2012/06/30/the-busy-trap/?_r=0
From Blue to Green
Why ‘Green Time’ is important for wellbeing
Many of us will have memories of being told to play outside when we were kids. Our parents motive was most likely to get us out of the house, but chances are they weren’t aware of the full benefits to our wellbeing.
Unfortunately, the increase in urban-living means many of us spend less time in nature and more time in artificial light (Blue Light) and it’s taking a toll on our mental health and wellbeing.
Scientists have been discovering for some time that accesses to nature or even viewing scenes of nature improves health and well-being, aids people’s recovery from illness, helps prevent disease and even cope with pain. (1)
Research has revealed that when it comes to exercise, even just 5 minutes in nature has shown to have a positive influence on well-being.
Health, Nature and Sustainability Research Group’s associate researcher from Deakin University in Melbourne, Dr Rona Weerasuriya, says
“Nature allows the opportunity for people to experience relaxation, rejuvenation, improved affective states and connect with people, among a host of other health and wellbeing benefits. Simply escaping out into nature provides the freedom, relaxation and physical activity, which is needed and known to have a positive impact on mental states such as anxiety and depression.” (2)
This may be why many urban office spaces are going green with the addition of office wall gardens and plants. (3) There is strong evidence supporting the benefits of plants in office spaces for reducing stress, negative mood, increasing creativity and focus. (4).
Intuitively most of us know that being in nature is good for us, but given the amount of research backing this, it’s good reason to have a daily ‘green time’ ritual to make us feel energised. This could be a simple walk around a park in your lunch-break, walking your dog and focusing on the environment around you or doing some gardening when you get home. Whatever your ritual, going green each day will help your feeling of wellbeing.
References:
(1) https://www.takingcharge.csh.umn.edu/enhance-your-wellbeing/environment/nature-and-us/how-does-nature-impact-our-wellbeing
(2) https://www.beyondblue.org.au/about-us/research-projects/research-projects/beyond-blue-to-green-the-health-benefits-of-contact-with-nature-in-a-park-context-literature-review
(3) https://www.ngia.com.au/Story?Action=View&Story_id=1686
(4) https://www.ngia.com.au/Attachment?Action=Download&Attachment_id=1430
Blue light casts a new light on sleep deficiency
Sleep is affected by many things. When you think of what affects your sleep, the usual suspects are things like caffeine, alcohol, stress, noise. What has come to light (pun intended) is our increased use of artificial light which is affecting our sleep. It may be time to question Thomas Edison when he reassured that electric light ‘is in no way harmful to health, nor does it affect the soundness of sleep’
Our body’s biological clockwork around circadian rhythms, which are affected by the amount of light and dark we are exposed to. Our organs even function to these rhythms, which determine our sleep, feeding patterns, brain activity, hormone production and the effectiveness of cell regeneration. Sleep affects our lives in so many ways – mood, hunger, stress and energy which affects how much we move.
If we lived purely in natural light, our brain would signal the body to start releasing sleep hormones, like melatonin when it started to get dark outside. Our temperature would drop which would start the sleep process. When it got light again, our temperature would rise and our body would start producing hormones like cortisol to wake us up (1).
When our bodies are exposed to artificial light, such as LED’s and screen lights, we are confusing it and all these natural processes are disrupted. The body doesn’t know when it’s time to get ready for sleep and stays alert.
Studies have shown that melatonin is suppressed by approximately 85 percent when it’s exposed to room light during the night compared with dim light (2).
With more blue light in our lives emitted by room lights and screens, our quality and duration of our sleep is negatively affected (3). Although we are staying up later on computers, watching TV or on our mobiles, it’s also the blue light we are exposed to during the day that is impacting our circadian rhythm and therefore our sleep (4). Sleep deprivation has a powerful impact on our overall wellness and there is a lot of evidence to support it (5).
We live in the modern world, so it’s not realistic to start living purely in natural light. There are a few things you can do to limit your exposure and improve your quality of sleep.
TIPS ON LIMITING EXPOSURE TO BLUE LIGHT
- Turn off all your devices at least one hour before you go to bed. Try not to keep your mobile phone next to your bed to avoid the temptation to check it. Read a book, take a bath or have a no-screen wind-down routine.
- Turn lights off gradually at night, or use a dimmer switch.
- Use orange or red light bulbs in lamps (found in most hardware stores) instead of bright room lights.
- Consider red or orange tinted glasses while looking at screens.
- Use Nightshift if you have an iPhone and MacBook. This is a setting which makes the colours on your screen warm. Most smartphones have the night option – look for it under settings. Set a time for it to automatically switch on and off so you don’t have to always remember.
- Turn daytime lights off if possible and spend as much time as you can in natural light. If you can’t, there are lights that mimic natural light that can help.
Sweet dreams!
References:
(1) https://sleepfoundation.org/bedroom/see.php
(2) https://academic.oup.com/jcem/article/96/3/E463/2597236
(3) https://www.sciencedaily.com/releases/2017/08/170822103434.htm
(4) https://www.sciencedaily.com/releases/2014/02/140203191841.htm
(5) https://academic.oup.com/nutritionreviews/article-abstract/65/suppl_3/S244/1911960