 ” If you listen to your body when it whispers….you won’t have to hear it scream.”
Takeaway #1: Emotions like anger and anxiety are signals, often suggesting important actions we need to take. Takeaway #2: Meditation and journaling help us identify and understand that stress comes from our thoughts and perceptions. Takeaway #3: By listening to our bodies and regulating our breathing, we can control our emotions and build resilience. John, an engineer, felt angry and anxious at work. He thought his boss disliked him, leading to backaches, headaches, and stomach issues. John felt depressed about going to work. A friend suggested he come to me for meditation coaching. As John practiced meditation daily, he noticed physical symptoms like butterflies in his stomach and tension in his neck and shoulders. He realized that relaxation is a by-product of meditation, but the primary goal is to understand the mind. Stress comes from our thoughts, stories, and how we choose to view life. Feelings like anger and anxiety are signals, often present as tension or pain in the body, and can suggest important actions we need to take. The main step John learned was to listen to his body because strong emotions like joy, anger, anxiety, and pleasure are felt physically. As a regular yoga practitioner, John could understand and respond to these signals. He learned to relax his body within minutes by paying attention to tense areas. John leveraged anxiety and stress to focus on work and let go when he came home. His regular walks and yoga practice helped him find balance, reducing headaches and backaches while improving sleep. Mental training for toughness and resilience involves:
Action Item #1: Practice daily meditation or journaling with a device to measure relaxation levels – 10-15 minutes, in addition to yoga or exercise. Note how you feel in a relaxed state and journal the locations of stress (back, jaw, heart area, etc.). Action Item #2: Work on 1-2 daily activities aligned with your values and long-term goals – fun and meaningful activities. Notice the sensations in your body when you're excited and energized. Action Item #3: Plan ahead for anxious and stressful events. Mentally rehearse conversations with your spouse, boss, or challenging situations, and note the signals your body gives you in terms of breathing, muscle tension, and heart rate. Do these regularly, and you'll see improvement in your heart, brain, and progress in handling anger, stress, or anxiety. Want to learn more: Check out our workshops and one-on-one coaching. Mental training is not just about meditating, mindfulness, or relaxation. You can measure your progress by tracking changes in skin temperature, heart rate, and breathing. You can use your smart watch to rapidly train your body and mind for love, peace, and joy.
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 Bob had been struggling with depression and anxiety for a while. He felt exhausted, pessimistic, and helpless most days. His negative thoughts seemed to fuel his anxiety, creating a vicious cycle. At our workshop, Bob learned that depression and anxiety often go hand-in-hand and can be made worse by negative thinking patterns. He was relieved to know that his experiences were common and that there were actions he could take to manage his symptoms - often 3 minutes or less in duration Takeaway #1: Depression and anxiety feed off each other through negative thought cycles. Our workshop taught Bob some simple habits that could help break this cycle. First, he learned mindfulness techniques to stay present in the moment instead of getting caught up in worries about the future or regrets about the past. These included simple breathing exercises and body movements. Takeaway #2: Mindfulness, avoiding triggers, nutrition, and exercise can help. Bob started practicing deep breathing exercises and writing in a gratitude journal each morning. He also identified triggers that worsened his anxiety, like lack of sleep and unhealthy eating habits, and made adjustments. Another key takeaway was that anxiety can actually be motivating when controlled, but it becomes debilitating when it controls us. The workshop provided a three-step process for managing anxiety (3 minutes or less in duration - with practice):
Bob diligently applied these steps whenever he felt anxiety rising or felt depressed. He would pause, take deep slow breaths as taught in the workshop, and write about what was worrying him. Then he'd go for a walk, color in a book, or dance - whatever helped his body relax. Within a few weeks of consistently using these techniques, Bob noticed a remarkable improvement in his depression and anxiety levels. His negative thought patterns loosened their grip, and he felt more hopeful and energized. He was amazed at how such simple practices could have such a positive impact in a short time. Bob's journey showed him that while depression and anxiety can feel overwhelming, they are manageable conditions. With patience, self-compassion, and the right mindset and habits, he regained control over his mental health. Action Step #1: Pause Observe your anxiety. For most of us, it manifests as rapid heart rates, breathing, and sweating. Sit down, write a blessing like "May I be happy and peaceful," place your palms over your belly, and observe your breath. This pause can interrupt our negative bias. (See meditation link below) Action Step #2: Reflect Grab a pad of paper and write down what's worrying you. Writing slows down your thinking and allows you to look at your fears with a more balanced perspective. Write the worst-case scenario and then consider other possible outcomes. Talking to a trusted friend or family member can also help. Action Step #3: Act Physical activity is important for most of us. Go for a walk around the block or up and down the stairs. Color in a coloring book for 5-10 minutes. Dance to your favorite relaxing music. Try a "Blessing Meditation" (check the link for more details: https://www.meditation-magic.com/blog/key-to-happiness-cultivate-our-capacity-for-kindness). Be patient and kind to yourself. Gently remind yourself, "This too shall pass." The more you practice these three steps (Pause, Reflect, and Act), the more you'll train your brain for love, peace, and joy.  CORE for Coping: How Daily Habits Build Resilience Against Stress Learn to flip the script on stress, using it as fuel to ignite focus, resilience, and peak performance. Say goodbye to the ‘stress monster’ myth and embrace a growth mindset that conquers challenges. Much like athletes evaluate their physical fitness using metrics like strength and endurance, we can measure our overall wellness using the CORE principles: Connections, Optimism, Resilience, and Energy. Strengthening these aspects of our lives helps us thrive even under stress. What is CORE?
Perfection in every CORE element isn't the goal. We all have low-energy days or moments of pessimism. The key lies in creating small, consistent daily practices that enhance your CORE strength. These habits have the power to dramatically transform your attitude, health, and relationships. Kickstart Your Day with CORE Choose at least one mini-exercise from each category:
Want some simple physical exercises based on Tai Chi and Chi Gong, check out this video Confession: I Procrastinate
I procrastinate. I like to consider myself organized and good with time management, but for boring or tedious tasks, I find myself chatting with friends, reading, checking emails, or scrolling through social media. Research shows that procrastination is common, affecting about 95% of us. Why? We simply have too much to do and not enough time. So we delay tasks or decisions. It happens! For instance, this article started two months ago as a way to offer tips to you, the reader, on overcoming procrastination. There's no strict deadline for my blog posts, and this delay actually allowed me to see the topic from a fresh perspective. Traditional Approach: Time Management and Procrastination One in five of us are chronic procrastinators. This constant delay on important tasks and decisions can affect our health, relationships, and work. We need to take action and be efficient and effective in those areas. Here's a helpful equation by procrastination researcher Piers Steel to understand why we procrastinate: Motivation = (Expectancy x Value) / (Impulsiveness x Delay) Procrastination happens when our motivation is low.
If you're still reading, you're probably someone who procrastinates but it doesn't negatively impact you much. You're here to learn how to be more effective with your procrastination. Research shows that some delay and reflection on tasks and decisions can prevent mistakes and improve results. Here's a mindfulness approach to procrastination: Regularly review your tasks and decisions and categorize them into four buckets:
The Pomodoro Technique: Beat Procrastination! The Pomodoro Technique, developed by Francesco Cirillo in 1992, is a powerful tool against procrastination. Here's how it works:
For more details on the Pomodoro Technique, check out the following resources: Check out this cool 2 page handout at UCSD for building your motivation. https://caps.ucsd.edu/_files/handouts/handout_buildingmotivation.pdf Frank Partnoy (2012) Wait: The Art and Science of Delay Hardcover 2012 Steel Piers (2012)The Procrastination Equation: How to Stop Putting Things Off and Start Getting Stuff Done Measures of Procrastination Try these online tools http://procrastinus.com/procrastination/measure-my-procrastination-3/ http://testyourself.psychtests.com/testid/2118 https://www.mindtools.com/pages/article/newHTE_99.htm http://www.tulane.edu/~rice/tdp/pscore.htm  Beyond Weight Loss - The Mental Health Benefits of Healthy Eating
Often, discussions around healthy eating focus predominantly on weight loss and physical appearance. However, the impact of nutrition on mental health is a crucial aspect that frequently goes unnoticed. The brain, a complex and essential organ, thrives not just on physical activity but also significantly on the quality of our diet. While practices like meditation, journaling, and therapy are valuable for mental well-being, the pivotal role of our nutritional choices is less emphasized. A balanced diet, rich in nutrients, is fundamental for maintaining brain health, influencing everything from mood regulation to cognitive abilities. In today's world, where processed foods high in sugars and refined carbohydrates are prevalent, it's more important than ever to understand how the right food choices can support not only our physical health but also our mental well-being. The Detrimental Effects of Processed Foods Our society's reliance on processed foods poses a significant health risk. These foods are typically high in refined flours and sugars, which not only deprive us of essential nutrients but also condition our brains to crave more unhealthy options. Consuming these foods stimulates the dopamine centers in our brains, associated with pleasure and reward, fostering addictive eating habits. To reverse these cravings and improve mental health, it is crucial to eliminate added sugars and refined carbohydrates from our diet, which can transform our brain's physiology and promote healthier eating habits. Super Food #1: Greens - A Brain's Best Friend -The Power of Kale, Spinach, and Collard Greens Greens like kale, spinach, and collard greens are nutritional powerhouses, essential for brain health. Packed with vitamins, minerals, and antioxidants, these greens protect the brain and boost cognitive functions. They are particularly rich in folate and other B vitamins, essential for mood regulation and preventing age-related cognitive decline. Regular consumption of these leafy greens can significantly improve focus, memory, and overall mental clarity. Tip - Fully cooked microwaveable sachets of saag paneer (spinach with Indian cottage cheese) cost about $2-3. I always have a few packets of them handy to eat with my omelettes or flax-seed keto flat bread with hummus and jalapenos. If you like cooking your spinach or kale curry, try this recipe - I always recommend that you grind the stir fried spinach or kale after you stir-fry it with spices. You can google for recipes "Spinach Curry, food processor" https://thestingyvegan.com/spinach-curry/ Super Food #2: Soy Protein - A Mental Health Booster Benefits of Texturized Soy Protein Texturized soy protein, a high-quality vegetable protein, is incredibly beneficial for both physical and mental health. Rich in essential amino acids, magnesium, and lecithin, soy supports cognitive processes and nerve function. Regular intake of soy protein can assist in mood regulation and bolster overall brain health, making it an excellent addition to a brain-healthy diet. Tofu is available in most grocery stores; Tempeh is a fermented, high-protein, plant-based food typically made with soybeans, but just about any bean, grain, and even some seeds can be made into tempeh. It is available in Indonesian grocery stores, though I have been finding it in many regular grocery stores under Organic section. Tips: TVP (Texturized Vegetable Protein) chunks and granules are available in most health store. I like buying Nutrela Soy Chunks from the local Indian grocery stores. Google for TVP or Soy Chunks delicious recipes - here is one website I like https://fitmealideas.com/veggie-chunks-tvp-curry Note: One of my friends pointed out that Soy Chunks (TVP) are processed food. It is inexpensive and rich in protein. I often eat tempeh and tofu - less processed foods instead of TVP. Key is moderation! Super Food #3: Beans and Lentils - The Cognitive Enhancers The Nutritional Value of Sprouted Mung Beans Beans and lentils, especially sprouted ones like mung beans, are excellent sources of nutrition. They are packed with vitamins, minerals, protein, and fiber, which are essential for stabilizing blood sugar levels, maintaining consistent energy and mood, and enhancing cognitive abilities. These legumes also provide substantial amounts of iron and magnesium, vital for brain function and neurotransmitter synthesis. Integrating sprouted beans and lentils into your diet can significantly improve cognitive functions and protect against age-related mental decline. Tips - sprouted mung beans are available in most grocery stories - including Asian stores. They can be sprinked on your salad or soup as a crunchy add on. I like pancakes made out of sprouted moong beans. Google for recipes using the keyword "Moong Bean pancakes". Variations of this delicious bread can be found in South India, Korea, Indonesia and other Asian countries. I liked this youtube video - Korean mung bean pancakes (also known as kimchi nokdujeon or bindaetteok), are a staple Korean side dish, and they’re super easy to make! Once you blend the mung beans, add the green onions and kimchi. Then, a few minutes on the frying pan will result in perfectly crisp, savory pancakes. https://www.youtube.com/watch?v=GC390ork2BM The Role of Meats and Fish in Brain Health In addition to these superfoods, meats and fish such as salmon and choice steaks play a vital role in a brain-healthy diet. These foods provide essential nutrients like omega-3 fatty acids, proteins, and minerals that are crucial for brain function. Salmon, for instance, is renowned for its high omega-3 content, which is known to improve mood and cognitive function. Quality meats contribute vital nutrients such as iron and vitamin B12, which are important for nerve health and mental clarity. Importance of Moderation and Variety It is crucial to consume meats and fish in moderation as part of a balanced diet that includes a variety of foods. This approach ensures that the brain receives all the necessary nutrients it requires. Fresh vegetables and fruits should form the cornerstone of a brain-healthy diet. These natural sources of vitamins, minerals, antioxidants, and fibers are indispensable for optimal brain function. They help reduce inflammation, protect the brain from oxidative stress, and provide the necessary nutrients for mental wellness. Creating a Balanced Diet for Mental Well-Being Adopting a diet rich in superfoods such as greens, soy protein, and sprouted beans and lentils, complemented by moderate consumption of lean meats and fatty fish like salmon, can significantly enhance mental health. This balanced nutritional approach is not just about physical health; it's about nurturing your mind. A diverse diet ensures that your brain gets a comprehensive range of nutrients, each playing a unique role in maintaining cognitive health and emotional balance. The path to a healthy mind involves a variety of nutrients, all contributing to your cognitive health and emotional stability. By focusing on fresh, whole foods and reducing reliance on processed foods, you can effectively nourish your brain and foster long-term mental and physical well-being. Please share your comments and suggestions below. |
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