Are You Having A Bad Day? Do This To Turn It Around

Raise your hand if you're always looking for quick and simple ways to make your busy and stressful days a little bit better.

Are you waving your arms enthusiastically over your head? Me too.

Just like you, my days get busy. And if there's an easy trick that promises to make me end each workday feeling more positive --and a little less frazzled--I'm all for it.

So, in my quest to bring a little more sunshine into my workdays, I decided to try something: Every day for one week, I paid someone a genuine and heartfelt compliment.

Spreading Positivity

What exactly made me think of this activity specifically? Well, there were a few reasons that led me down this path.

First and foremost, I knew that a task like this would be fairly easy.

While I'm not exactly generous with praise (we all tend to be a little stingy with the compliments), I could instantly think of dozens of people or accomplishments who deserved my recognition--recognition that had previously gone completely unsaid.

So I knew that this wouldn't involve a huge investment in time, thought, or energy.

Secondly, I figured that doing something like this didn't just stand a chance to improve my day--it could improve someone else's day as well. That's an added bonus.

 

And finally, I knew that paying compliments was something that previously made me feel good. As much as I love receiving recognition and praise, I almost enjoy doling it out even more.

So I knew that this sort of exercise had significant chances of boosting my mood on a daily basis.

The Science of Kindness

Before I jumped in with my mini social experiment, I wanted to roll up my sleeves and familiarize myself with what I could expect moving forward.

Receiving a compliment feels good--that much I already knew. In fact, studies show that compliments activate the same part of the brain that cash rewards do.

But what about giving compliments? It'll make the recipient's day better, but will it realistically accomplish anything for me?

Here's what I found out: absolutely! Numerous studies point to the fact that spreading positivity can give you a definite boost.

For example, using a life satisfaction survey, researchers in Great Britain concluded that performing random acts of kindness (which can range from paying a compliment to buying someone's coffee) can significantly increase someone's satisfaction with their own life.

The Act of Paying Compliments

Needless to say, I was convinced of the many benefits. So, I took five minutes of each day during one workweek to pay a compliment to someone in my network.

Since I work remotely, these pleasantries were delivered via personalized emails. But if you have the ability to compliment someone in person, I'd highly recommend that!

One day, I sent an email to the editor of a website I admired to let her know that I was loving the site's recent content and that their newsletters were knocking things out of the park.

Another day, I sent a message to a fellow writer to tell her how much I loved her recent article.

The next day, I took a page from a previous tactic of mine and jotted a note to a past mentor thanking her again for all of her advice and guidance.

The Results

As suspected, sending these friendly sentiments made me feel great.

But what I didn't expect? I received a prompt response from every single one of those people letting me know how much they appreciated my message and that they were going to turn around and dish out a few compliments themselves.

Pretty great, right? I felt like I had started a chain reaction of positivity, which in turn boosted my mood and outlook far more than I had even anticipated.

So, if you're feeling a little down in the dumps--or even if you're not--follow in my footsteps and take five minutes out of your busy workday to pay a genuine compliment to someone who deserves one.

It's something I plan to continue doing, and I'm willing to bet you'll soon feel the same way.

Source:     Inc.com

22 Ways To Keep Your Cool

Life throws us all a challenge or two along the way. Some of these challenges can easily upset our day, disturb our rhythm and generally mess with our mojo. In reaction we can lose our cool. At times, we can lose it pretty spectacularly. We are only human after all. However, one or a combination of the below can help us all keep a lid on our cool.

Here are 22 Ways to Keep Your Cool:

1. Get Some Perspective

Life is short. Too short to be losing our cool all the time. Better to stay calm and take life for what it is. Take things in our stride. Keep your cool.

2. Identify the Internal Triggers

Oftentimes, if we do a little self-reflection we can identify internal temper triggers. What is it that happens internally that causes us to lose it? How can we work on this?

3. Identify the External Triggers

Some situations and people can make it difficult to stay calm around. Once identified, we can either come up with tactics that mean we avoid them completely, or work on coping tactics to deal with them.

4. Count to 10

Or 20 or 50 or whatever works. Clichés become clichés for a reason.

5. Remember you’ll Regret Losing your Cool More Often than Not

If that’s the case what’s the point? Keep your cool.

6. Take a Walk

It’s stood the test of time as a stress reliever for a reason – it works.

7. Step Outside the Situation

Ever watched others losing their cool and chuckled at how ridiculous it can all look? Like an adult sized toddler throwing a tantrum. Someone’s watching you thinking just that when you lose your head. It’s never pretty.

8. Take a Deep Breath (or Two or Three)

Feel the initial reaction of rising anger slowly slide away

9. Pause

Distance yourself from the inclination to just react.

10. Depersonalise the Situation

Feeling like the ‘victim’ of some wrong doing can make it hard to keep cool. If we depersonalise the situation we may see things a little differently.

11. Get Over Yourself!

Oftentimes a perceived dent to our ego is more to do with causing us to lose our cool than what has actually happened.

12. Picture Yourself as Someone Very Calm

How would Yoda or the Fonz deal with this situation? Not by throwing their toys out of the pram you can bet your light sabre (or Diner jukebox)!

13. Focus on Something Else

Distraction tactics can work for us here if we’re quick to utilize them. Think of something that defuses the feelings of anger building. Happy memories and feelings, thinking of loved ones can all take the steam out of anger’s sails.

14. Control What You Can Control

If we focus on what is truly under our control, rather than worrying and getting angry about what isn’t, we are in a better place all around.

15. Put Expectations to One Side

We all have expectations of both ourselves and others around us. These expectations are not always realistic or fair and can become the cause of us losing our cool. Better to revise these and do our best to accept others for who they are.

16. Less Sprinting All the Way

There’s more to life than rushing through it and getting angry when things don’t run like clockwork. Keep your cool.

17. Forget Scoring Empty Victories

Crash, bang, centre stage, puffing our chests out, taking credit, plotting and strategizing, beating the opposition, holding our hands aloft. Winning.

The language of success?

More likely the language of our times. Ironically it seems to lead many of us less to success and more to dissatisfaction, frustration and stress.

There’s a lot more to a contented life than scoring hollow victories.

18. Thinking You’re Always Right

You’re not – trust me and save yourself much headache, heartache and temper losing.

19. Reduce Friction

Too much friction in our lives can lead to our fuses getting much shorter. We can concentrate on removing and reducing as much friction as possible and leave ourselves in the best place possible for living the good life.

20. Not Empathising with Others

This is related to a number of others on this list worthy of its own spot. If try to think about things from someone else’s perspective maybe we’ll be less likely to lose our own cool. This is of course especially important for those that we care about most.

21. Be Appreciative

There’s a well quoted Tony Robbins line “Turn your expectations into appreciation”

Part of us losing our cool involves our own expectations of how we want things to be. What if we accepted them for what they were and concentrated on being appreciative for all we have instead?

22. Remember, You Are Only Human

Truth be told, we all lose it occasionally. It’s part of being human. We can learn to turn the frequency down on how often our blood boils. We can find habits and tactics that help us retain some calm but none of us are perfect and that’s okay. Remember, we are only human after all.

Source:     Purpose Fairy

Eat Your Way To A Healthy Brain

Not long ago, the food was primarily considered a means to provide the body with energy, but now we also know that food offers a wide range of health benefits as well. 

Food is also being recognized as playing a huge role in mood and cognition. 

Our brain consumes a large amount of energy compared to other organs in the human body. No wonder dietary choices have a great impact on our mental health. 

Psychiatry is making a significant change in the way we treat mental illness. 

Nutritional deficiency is slowly being recognized as one of the culprits of mental disorders like anxiety, depression and even schizophrenia. 

Changing your dietary habits might be a good starting point to improve your mental health. 

Wonder what foods are good for your brain?

Well, we’ve compiled a list of 8 foods that can improve your mental health when taken regularly.

1. Flaxseed, Salmon, and chia seeds

What all these three foods have in common is their high content of omega-3 fatty acids. 

Omega-3 fatty acids are essential for human health and development. 

Our body can’t make Omega-3s, which is why we need to obtain these essential fatty acids from food. 

Omega-3s also reduce inflammation and the risks of developing heart disease. 

Besides this, omega-3 fatty acids were also found in several studies to offer benefits in bipolar disorder and depression. 

Eating fatty fish like salmon and mackerel two times a week will provide you with enough omega-3s. 

You can also get the essential fatty acids in supplement form.

2. Beans

Beans are rich in folate which is also known as vitamin B9 or folic acid. 

Folate deficiency can lead to neurological disorders and depression. 

A study with 800 participants in the Netherlands found that the subjects had better memory and general cognitive functioning after taking folate supplements for three consecutive years. 

Other than folate, you’ll also get other brain-boosting micronutrients from beans. 

Beans are a rich source of omega-3, magnesium, and protein, all important nutrients for the brain.

3. Shellfish

Shellfish is a rich source of vitamin B12 or cobalamin which is an important vitamin for normal brain development during infancy. 

Vitamin B12 deficiency in adulthood is linked to depression. 

Experts suggest vitamin B12 in conjunction with folate as the two depend on each other in the metabolism. 

Besides B12, shellfish are also rich in iron which is important for normal central nervous system functioning. 

Many brain enhancement supplements contain iron and the B vitamin groups for this reason.

4. Cocoa-rich chocolate

The cocoa in chocolate is full of polyphenols which are known for their antioxidant properties in human health. 

The brain is highly susceptible to oxidative damage which increases with age. 

Besides this, the flavonols in cocoa may improve brain flow to the brain which can also increase cognitive functioning.

5. Acidophilus yogurt

Fermented food is rich in anti-oxidant components not otherwise found in the same concentration in non-fermented food. 

Besides aiding in digestion, the lactobacillus acidophilus strand of bacteria may also improve mood according to some studies.

6. Almonds

Almonds are a rich source of vitamin E, another powerful antioxidant. 

Oxidative stress is associated with age-related mental decline and Alzheimer’s disease. 

A study of 4809 elderly people who participated in the Third National Health and Nutrition Examination Survey found that low serum levels of vitamin E were associated with poor memory. 

Another study found that almonds improved memory by increasing brain acetylcholine levels. 

Another way to protect acetylcholine levels is also with Huperzine A, a brain enhancing ingredient you can find in Cogniflex supplements.

7. Whole grains

Scientists have found that diets low in carbohydrates might worsen depression because the levels of the feel-good hormone serotonin are triggered by carbohydrate-rich foods. 

But they also note that low glycemic index food like whole grain bread might provide moderate but long-lasting improvements in the mood while high glycemic index food can give you immediate but short-lasting mood-boosting effects.

8. Sushi

Sushi is usually made with dried seaweed, and dried seaweed is a rich source of iodine. 

Iodine deficiency is not only linked to hypothyroidism that can cause depression but to mental decline and poor brain development. 

Iodine deficiency in the womb may lead to mental delay later in life.

Eating a nutritiously rich diet will probably give you enough nutrients for proper brain functioning. 

Our brain is a powerful organ that requires a lot of energy and nutrients to function properly. 

Scientists now know that mental health problems are linked to nutritional deficiencies which are why nutritional supplements are becoming the new way to treat mental illness alongside conventional treatments. 

Including these 8 foods into your regular diet plan might help you improve your memory, mood and general mental health.

Source:     Top 8 Foods To Improve Mental Health

2, 400 Babies Born With Brain Damage!!!!

Brazil declares emergency after 2,400 babies are born with brain damage, possibly due to mosquito-borne virus

The aedes aegypti mosquito at an entomology laboratory in Fort-de-France, in the French overseas department of Martinique. Brazil's Health Ministry confirmed the connection between the growing of microcephaly cases in babies born in northeast Brazil and the Zika virus. (Patrice Coppee/AFP/Getty Images)

Brazilian health authorities are sounding the alarm about a mosquito-borne virus that they believe may be the cause of thousands of infants being born with damaged brains.

The pathogen, known as Zika and first discovered in forest monkeys in Africa over 70 years ago, is the new West Nile -- a virus that causes mild symptoms in most but can lead to serious neurological complications or even death in others. Brazil's health ministry said on Nov. 28 that it had found the Zika virus in a baby with microcephaly — a rare condition in which infants are born with shrunken skulls — during an autopsy after the child died. The virus was also found in the amniotic fluid of two mothers whose babies had the condition.

"This is an unprecedented situation, unprecedented in world scientific research," the ministry said in a statement on its website, according to CNN.

Brazil is investigating more than more than 2,400 suspected cases of microcephaly and 29 deaths of infants that occurred this year. Last year the country saw only 147 cases of microcephaly.

The situation in Brazil is so overwhelming that Angela Rocha, a pediatric infectious diseases specialist in Pernambuco, one of the hardest hit states, said in an interview with CNN that women may want to hold off on getting pregnant.

"These are newborns who will require special attention their entire lives. It's an emotional stress that just can't be imagined...," Rocha said. "We're talking about a generation of babies that's going to be affected."

Until a few years ago, human infections with the virus were almost unheard of. Then, for reasons scientists can't explain but think may have to do with the complicated effects of climate change, it began to pop up in far-flung parts of the world. In 2007, it infected nearly three-quarters of Yap Island's 11,000 residents. In 2013, Zika showed up in Tahiti and other parts of French Polynesia and was responsible for making an estimated 28,000 people so ill they sought medical care. It arrived in Brazil in May, where tens of thousands have fallen ill.

The World Health Organization, which has been monitoring the spread of the virus closely and issued an alert about the situation in Brazil, reported this month that it had popped up for the first time in the West African nation of Cape Verde and that it had led to additional illnesses in Panama and Honduras.

In the United States, the Centers for Disease Control and Prevention has found the virus in a few travelers returning from overseas, but says there have not come across any cases of people being infected by mosquitoes in the country.

Brazil has been struggling to contain the virus for months through both public education campaigns --which urge residents to use insect repelant and limit their time outdoors -- as well as by sending mosquito eradication teams house to house to treat places where aedes aegypti mosquito that carries the virus might breed. The health ministry said it was sending truckloads of larvicide -- enough to treat 3,560 Olympic-sized swimming pools -- to northeastern and southeastern states that have been most affected and that it would add 266,000 new community health agents to make the house calls.

Source:     Brazil Declares Emergency After 2400 Babies Are Born With Brain Damage

The Key To Happiness

Here’s How To Increase Your Happiness In Just One Week

The key to happiness may be as simple as logging off Facebook for a week, a new Danish study has found.

Researchers at The Happiness Institute tested how social media affected users’ general happiness. 

A total of 1,095 Facebook users were asked to evaluate their overall life satisfaction on a scale from 1 to 10 based on different factors, such as how happy they were, how much they enjoyed life, whether they felt worried or sad, and if they were enthusiastic or decisive. 

Ninety-four percent confessed to logging on to Facebook at least once a day. 

After the evaluation, half of the group was asked to avoid going on Facebook for a week, while the other half was told to continue with their lives as normal.

A week later, the participants’ life satisfaction was once again measured. 

Results revealed those who hadn’t given up Facebook experienced a slight increase in their overall happiness, from an average happiness rating of 7.67 to 7.75. 

However, this group was also 55 percent more likely to feel stressed. The group that had given up social media, on the other hand, experienced a much more significant increase in happiness — their happiness rating jumped from 7.56 to 8.12.

Participants who gave up Facebook also experienced an increase in social activity and satisfaction with their social lives. 

And when they were asked about their moods on the last day of the experiment, they reported feeling happier and less sad than the group that had kept Facebook. 

Overall, the group without Facebook was 18 percent more likely to feel present and in the moment.  

Meik Wiking, CEO of the Happiness Research Institute, said it’s not that Facebook is inherently bad, but rather the social media site might affect the way individuals perceive their lives. 

“Facebook distorts our perception of reality and of what other people’s lives really look like,” Wiking told The Local. 

“We take into account how we’re doing in life through comparisons to everyone else, and since most people only post positive things on Facebook, that gives us a very biased perception of reality.”

Facebook acts as a “non-stop great news channel” and puts users at risk of seeing their own lives in a negative light. 

“It shouldn’t be used as the background for evaluating our own lives,” Wiking added. 

According to the researchers, this is because humans have an innate tendency to lose focus on what they actually need and instead focus on what others have. 

For example, the study found many of the volunteers responded negatively to other people’s Facebook posts when they included the hashtags #AMAZING, #HAPPY, or  #SUCCESS.

Another recent study found happiness in adults aged 30 and over is on the decline, and it pointed to social media as a main culprit in this downward trend. 

While young adults may thrive in today’s technological culture, which rewards attention seeking behavior, older adults clearly don’t experience the same effects. 

As a result, happiness in American adults aged 30 and over is lower than it was 40 years ago.

Source: Wiking M, Tromholt M, Lundby M, Andsbjerg K. The Facebook Experiment: Does Social Media Affect The Quality Of Our Lives? The Happiness Institute. 2015.

Original Article:     How To Increase Your Happiness In Just One Week