Overcoming Depression – The Power of Fun and Self-Care

What the caterpillar calls the end of the world, the master calls the butterfly Richard Bach

It is never my intent to minimize depression or insinuate that depression is a cake walk. I have been in those trenches of depression. It was the most difficult time of my entire life. However, I also do not want anyone to think that depression has to be a lifetime sentence of misery.

As I write this, I can see the big picture of my own illness with greater clarity and perspective than I was able to see my life through my depressive period. Then, it was just getting through each breath and hoping that nothing would send me spiraling deeper into the abyss.

If someone would have told me that I had contributed to my own depression back then, I would have argued that they were wrong. The truth is that I did contribute to my own depression. I was not eating as healthy as I should have been, I ran on adrenaline like it was cheap fuel, I never took time to “replenish” myself, and I allowed myself way too little fun and relaxation.

A part of my depression was related to the 24/7 pain of migraine headaches but I could have done things that would have helped me and my depression by making better life-style choices. If you are going through depression, you can help yourself, as well. I can’t promise that your depression will go away like a frightened mouse but I can promise that improvement can be made – if you are willing to make the essential changes.

As I re-experienced heaven during my near-death experience, I learned how wonderful heaven is. I also learned how priceless and precious life is. Life is a gift that we need to live wisely and passionately. We each have a precious and meaningful life and life mission to fulfill. No one else can do for us what we each are called upon to do by our Creator.

With that in mind, hang in there! Keep fighting! …and be sure to read today’s article. It has wonderful ideas to implement to help yourself get better!:

30 Ways to Improve Your Mood When You’re Feeling Down

 

“The secret of joy is the mastery of pain.” ~ Anais Nin  

When I was eighteen, I got depressed and stayed depressed for a little over a year. For over a year, every single day was a battle with myself. For over a year, every single day felt heavy and pointless.

I have since made tremendous progress by becoming more self-aware, practicing self-love, and noticing the infinite blessings and possibilities in my life, but I still have days when those familiar old feelings sneak up on me.

I’m not always self-aware, I don’t always love myself, and sometimes I agonize over everything I don’t have or haven’t accomplished.

I call these days “zombie days.” I’ll just completely shut down and desperately look for ways to distract myself from my feelings.

I suspect we all have zombie days from time to time. I think it’s important to give ourselves permission to not always be happy, but there are also simple ways to improve our mood when we’re feeling down.

Everybody is different, and everybody has different ways of dealing with pain, but if you’re looking for suggestions, you may find these helpful:

1. Step back and self-reflect. Whenever I start feeling depressed, I try to stop, reflect, and get to the root of my feelings.  

2. Reach out to someone. I used to bottle up my feelings out of fear that I would be judged if I talked about them. I’ve since learned that reaching out to a loving, understanding person is one of the best things I can do.    

3. Listen to music. Music can heal, put you in a better mood, make you feel less alone, or take you on a mental journey.   

4. Cuddle or play with pets. I have really sweet and happy dogs that are always quick to shower me with love whenever they see me. Spending quality time with a loving pet can instantly make your heart and soul feel better.  

5. Go for a walk. Walking always helps me clear my head and shed negative energy. It’s especially therapeutic if you choose to walk at a scenic location.  

6. Drink something healthy and reinvigorating. For some reason, orange juice always puts me in a better mood and makes me feel revitalized and serene. There are many health and mood benefits of drinking orange juice and other fruit juices.    

7. Write. Writing is usually the first thing I do when I’m feeling down. It always helps me get my thoughts and feelings out in front of me.    

8. Take a nap. Sometimes we just need to recharge. I always feel better after getting some rest.   

9. Plan a fun activity. Moping around never helps me feel any better, so it usually helps to plan something fun to do if I’m feeling up to it. It can be something as simple as creating my own vision board or something as big as planning a trip.     

10. Do something spontaneous. Some of my favorite memories entail choices I made spontaneously. We should all learn to let go of routine every now and then and do something exciting and unplanned.      

11. Prioritize. Sometimes I feel depressed when my priorities are out of balance. I try to make sure I’m giving a fair amount of attention to all the priorities in my life, such as work, relationships, health, and personal happiness.

12. Look through old photographs or snap some new ones. Sorting through old memories or capturing new ones usually puts a smile on my face.   

13. Hug someone. I am definitely a hugger. Hugs are such an easy way to express love and care without having to say a word.  

14. Laugh. Watch a funny movie or spend time with someone who has a good sense of humor. Laughing releases tension and has a natural ability to heal.  

15. Cry. I don’t like crying in front of people, but whenever I have an opportunity to slink away and cry by myself, I always feel better afterwards. Crying releases pain.  

16. Read back over old emails or text messages, or listen to old voicemails. Whenever I feel dejected or bad about myself, I like to read kind emails and comments from my blog readers or listen to cute voicemails from my grandmother. Doing so reminds me that I’m loved, thought about, and appreciated.  

17. Reconnect with someone. Get back in touch with an old friend or a family member that you haven’t spoken to in awhile. Reconnecting with people almost always puts me in a good mood and fills my heart up with love.   

18. Write yourself a letter. I try to separate myself from my ego and give myself a pep talk every now and then. Cicero said, “Nobody can give you wiser advice than yourself.”  

19. Try a deep breathing exercise. There are all kinds of deep breathing exercises out there. Find one you like and do it whenever you’re feeling stressed or overly emotional.  

20. Cultivate gratitude. Practicing genuine gratitude on a daily basis has been a major source of healing in my life. When I step back and notice everything I have to be grateful for, it makes me feel like I have everything I need and that nothing is lacking. It makes me feel whole.   

21. Re-watch a funny or inspiring YouTube video. I recommend Webcam 101 for Seniors. That video cheers me up every time. There are so many funny and inspiring videos online.    

22. Bake something. Baking has always been therapeutic and entertaining for me. Plus, I can eat whatever I baked and share it with others afterward.  

23. Get out of the house. I work from home, so a large majority of my time is spent indoors, planted in front of my laptop. I have to make a point to get out every now and then, whether it’s to get some fresh air or go out to eat with a friend.    

24. Focus on what truly matters to you. Sometimes I forget what matters to me and what isn’t that important. Some things just aren’t worth getting too upset over.  

25. Take a negative comment or situation and look for something positive about it. If someone says something negative to me or I get stuck in an unpleasant situation, sometimes it helps to look at it from a different angle. Perspective is everything.  

26. Daydream. Take a mental vacation. Let your mind wander for a while.   

27. Let some natural sunlight come in. Opening all the blinds and curtains and letting natural sunlight flood your home can help elevate your mood.   

28. Take a mental health day. Sometimes we just need to take a day to clear our heads and nurture our souls. My mental health has a history of being a bit erratic, so nurturing it is a priority in my life.     

29. Let go. This is a very simple mantra of mine. I usually say it to myself multiple times each day, which has been very liberating and empowering.    

Article written by Madison Sonnier and shared from the following website: https://tinybuddha.com/blog/30-ways-to-improve-your-mood-when-youre-feeling-down/

 

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Overcoming Depression: Let Music Be Your Friend

Stay close to any sounds that make you glad you are alive HafizI don’t think that anyone would be surprised to learn of the power that music has to alleviate symptoms of depression. What surprises me is how little those with depression use music to help elevate their mood and overcome their mental illness.

I am inspired by the work of D. Masaru Emoto. Dr. Emoto’s work with water crystals might inspire you, as well! Up to 60% of our bodies are made of water. I believe that Dr. Emoto’s work with water crystals applies to us! We are impacted by our thoughts and the music we surround ourselves with.

Today, I am including a YouTube video of Dr. Emoto’s work as well as an article that explains the power of music. I hope you will watch and learn and incorporate the power of positive music and thoughts into your life!:

Amazing Power of Music Revealed

More than 7,000 runners who raced earlier this month in a half-marathon in London were under the influence of a scientifically derived and powerful performance-enhancing stimulant — pop music.

The dance-able, upbeat music at London’s “Run to the Beat” race was selected on the basis of the research and consultation of sport psychologist Costas Karageorghis of Brunel University in England. He has learned how to devise soundtracks that are just as powerful, if not more so, as some of the not-so-legal substances that athletes commonly take to excel.

“Music is a great way to regulate mood both before and during physical activity. A lot of athletes use music as if it’s a legal drug,” Karageorghis told LiveScience. “They can use it as a stimulant or as a sedative. Generally speaking, loud upbeat music has a stimulating effect and slow music reduces arousal.”

The link between music and athletic performance is just one example of the inroads scientists and doctors are making into understanding the amazing power that music has over our minds and bodies. Science is backing up our intuition and experience, showing that music really does kill pain, reduce stress, better our brains and basically change how we experience life.

Music reduces stress

For example, more and more health professionals, including pediatrician Linda Fisher at Loyola University Hospital in Illinois, are playing therapeutic music for patients in hospitals, hospices and other clinical settings to improve their healing.

“The music I play is not necessarily familiar,” said Fisher, who is finishing up coursework toward certification as a music-for-healing practitioner. “It’s healing music that puts the patient in a special place of peace as far as the music’s rhythm, melodies and tonal qualities.”

Studies done in the early 1990s at Bryan Memorial Hospital in Lincoln, Neb., and St. Mary’s Hospital in Mequon, Wis., concluded music “significantly” lowered the heart rates and calmed and regulated the blood pressures and respiration rates of patients who had undergone surgery.

In 2007, a study in Germany found that music therapy helped improve motor skills in patients recovering from strokes, Fisher said. Other studies have found that music therapy can boost the immune system, improve mental focus, help control pain, create a feeling of well-being and greatly reduce anxiety of patients awaiting surgery.

Along those lines, music therapy was recently found to reduce psychological stress in a study of 236 pregnant women, according to researchers from the College of Nursing at Kaohsiung Medical University in Taiwan.

Women in the study who listened to pre-recorded CDs of soothing music for 30 minutes daily showed significant reductions in stress, anxiety and depression, said researcher Chung-Hey Chen, who is now based at the National Cheng Kung University.

One of the CDs featured songs such as Brahms’ “Lullaby” and “Twinkle, Twinkle, Little Star.” Nature sounds, children’s rhymes and songs and music by composers such as Beethoven and Debussy were featured on the other CDs. The results are detailed in a special issue The Journal of Clinical Nursing.

Music makes life better overall

Scientists also have confirmed that music definitely provokes memories, as we all have experienced, to the point where we don’t even have to hear a song. We just think of it and the memories flood in.

Music has also been found to ease labor pain, reduce the need for sedation during surgery, make you smarter, and diminish depression.

The right temporal lobe could be a key brain site for processing music, as one study found that subjects experience increased activity there when focusing on musical harmony. Other studies have also shown that the temporal lobe, in concert with the frontal lobe, is a key region for understanding certain musical features.

And while humans like to run to a beat, fish apparently also have their own version of this. In fact, the ability to keep track of time is fundamental to the behavior and cognitive processing of all living organisms, Mu-ming Poo of the University of California, Berkeley, wrote in the Oct. 16 issue of the journal Nature.

Among zebrafish, a neural “metronome” or biological clock may help them to remember rhythm over relatively long time periods, Poo and his colleagues found. When the beat stops, the fish apparently “remember” the beat’s rhythm and timing and often continue to wag their tails in time to it.

This finding and other research suggests that our ability and tendency to keep time with music is something we inherited from our earliest evolutionary ancestors.

More about music and workouts

For all you gym rats, here is exactly what listening to music does for your workout, Karageorghis said. First, it reduces your perception of how hard you are working by about 10 percent during low-to-moderate intensity activity. (During high intensity activity, music doesn’t work as well because your brain starts screaming at you to pay attention to physiological stress signals).

Secondly, music can have a profound influence on mood, potentially elevating the positive aspects of mood, such as vigor, excitement and happiness, and reducing depression, tension, fatigue, anger and confusion.

Thirdly, music can be used to set your pace — Ethiopian runner Haile Gebrselassie reportedly has asked for the techno song “Scatman” to be played when he competes (he won the gold medal in the 10,000 meters at the Sydney Olympic Games in 2000; “Scatman” presumably went unplayed during the race).

Finally, music can be used to overcome fatigue and control one’s emotions around competition. The hurdler Edwin Moses, who competed for the United States in the 70s and 80s and had a 122-race winning streak between 1987 and 1997, used laid-back soul tunes as part of his pre-race routine, Karageorghis said.

The “Run to the Beat” music was played as runners at the Oct. 5 half-marathon event passed by 17 stations, not throughout the 13.1-mile course, because Karageorghis’ research shows that music is most effective when we are losing steam, not as a constant stimulus. For the rest of us at the gym or on our a.m. jogs, he recommends two workouts with music to every one without, so the effect is not dulled.

Sports-music fusion festivals

Karageorghis and his post-doctoral researcher collected data during the “Run to the Beat” half-marathon, allowing them to test theories on thousands of live runners outside the lab.

Despite driving winds and heavy rain during the event, post-race interviews suggested that the runners found the music inspiring and fun.

In the future, Karageorghis envisions cultural festivals that involve a fusion of sports and music, where the crowd and the athletes are motivated by music playing at stations along a competitive route, while motivating one another.

“It is beyond the music,” he said. “The music creates an esprit de corps, a cohesion you don’t normally have in a mass participation event. One of the key causes of motivation is this notion of satisfaction of a psychological need for relatedness. Having music creates a common bond, a social gel, that allows you to almost satisfy this need automatically.”

Today’s article is shared from the following website: https://www.livescience.com/2953-amazing-power-music-revealed.html

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Overcoming Depression – Dine Nutritiously, Part 2

Our bodies are our gardens - Our wills are our gardeners    William ShakespeareI was talking to a friend yesterday. She was telling me about her husband. Within the last year or so he has discovered that he is gluten intolerant. She told me that once he quit eating gluten, his health improved so much that he was astonished. Her comment to me was that he had not realized how lousy he had felt until he felt better.

I am not anti-gluten. However, I am pro-health. I have the viewpoint of both a Christian and a near-death experiencer. Combined, my viewpoint is that no man-made food will ever even come close to the foods that our Creator has created for us to consume.

Too many think that if it tastes good and satisfies their hunger cravings, it is good. We need minerals, vitamins, fiber, and all kinds of nutrients and components that are naturally contained in fruits, vegetables, & whole grains. I would venture to guess that we need things in those foods that science hasn’t even discovered yet.

For those who are seeking to overcome their depression, food,in its most natural form, is a powerful friend. However, although you can expect quick improvement, don’t expect overnight miracles. If you have been eating poorly for the bulk of your life, you are not going to be bouncing with energy tomorrow after eating just one raw carrot today.

Try to eat a large variety of fruits, vegetables and natural grains. Meat is okay – just try not to make it the main component of your meals. Stick with natural sugars. Basically, the closer a food is to its harvested form, the better.

Remember that as I have been talking about overcoming depression, that I have shared that the process of overcoming depression will include many steps and essential behavior changes. Eating healthy is definitely one of them! If you are suffering from depression, I hope that you will continue to make those changes that will bring you better emotional health! You CAN do it! Be patient, it is a step by step process. Be sure to read today’s article!:

Diet and Depression: Foods and Nutrients for Recovery

Depression is a prevalent mental health illness throughout the world, causing negative thoughts and behaviors in those who experience it.

Many people with depression seek natural treatments for their symptoms, in one form or another. While there is no specific diet to treat depression, what a person consumes may play a role in managing its symptoms.

What’s the link between diet and depression?

A diet lacking in essential nutrients can increase the risk of depression. Eating a varied and healthy diet can help to treat depression.

Links between diet and depression were misunderstood until recently. Many factors contribute to depression symptoms, and there are dietary considerations for each of them.

A recent study posted to BMC Medicinedemonstrated that a group of people with moderate to severe depression improved their mood and signs of depression by eating a more healthful diet.

The study was the first to prove that diet alone could reduce depression symptoms. The dieters followed a specific program for 12 weeks that included one-on-one counseling with a dietitian. The treatment diet encouraged eating whole foods while discouraging things such as refined foods, sweets, and fried food.

Dieters showed greatly reduced symptoms when compared to other groups. In addition, more than 32 percent of participants experienced remission, so were no longer considered depressed.

Important foods and nutrients for depression

The following foods and nutrients may play a role in reducing the symptoms of depression.

Selenium

Selenium can be a part of reducing symptoms of depression in many people. Low selenium levels have been linked to poor moods.

Selenium can be found in supplement form or a variety of foods, including whole grains, Brazil nuts, and some seafood. Organ meats, such as liver, are also high in selenium.

Vitamin D

Vitamin D deficiency is associated with many mood disorders, including depression. It is important to get enough vitamin D to help in the fight against depression.

This vitamin is obtained easily through full body exposure to the sun, and there are also many high-quality supplements on the market that contain vitamin D.

Food sources of vitamin D include fatty fish such as salmon, tuna, and mackerel.

Omega-3 fatty acids

Nuts and seeds are sources of omega fats, which can help treat mood disorders and improve cognitive function.

In a study posted to the Indian Journal of Psychiatry, researchers observed that populations that do not eat enough omega-3 fatty acids might have higher rates of depressive disorders.

Good sources of omega-3s may include:

  • cold water fish, such as salmon, sardines, tuna, and mackerel
  • flaxseed, flaxseed oil, and chia seeds
  • nuts, such as walnuts and almonds

The quality of these foods can affect the levels of omega-3s they contain.

Eating omega-3 fatty acids may increase the level of healthful fats available to the brain, preserve the myelin sheath that protects nerve cells, and keep the brain working at the highest level. In turn, this can reduce the risk of mood disorders and brain diseases occurring.

Antioxidants

Antioxidants have become popular as they fight free radicals. Free radicals are damaged molecules that can build up in different cells in the body and cause problems, such as inflammation, premature aging, and cell death.

The brain may be more prone to this type of damage than other areas of the body. As a result, it needs a good way to get rid of these free radicals and avoid problems. Foods rich in antioxidants are believed to help reduce or reverse the damage caused by free radicals.

Everyday antioxidants found in a variety of whole foods include:

  • vitamin E
  • vitamin C
  • vitamin A (beta-carotene)

These nutrients may help reduce stress-related symptoms of psychiatric disorders.

B vitamins

Some B vitamins are also key in mood disorders such as depression. Vitamin B12 and folate, or vitamin B9, have both been linked to a reduced risk of mood disorders.

Sources of B vitamins include:

  • eggs
  • meat
  • poultry
  • fish
  • oysters
  • milk
  • whole grains

Fortified cereals may also contain vitamins B12 and folate. Other foods that have folate in them include:

  • dark leafy vegetables
  • fruit and fruit juices
  • nuts
  • beans
  • whole grains
  • dairy products
  • meat and poultry
  • seafood
  • eggs

Eating a varied diet is an easy way to ensure there is enough folate in the diet.

Zinc

Zinc helps the body perceive taste, boosts the immune system, and may also influence depression. Zinc levels may be lower in people with clinical depression, and zinc supplementation may also improve the effectiveness of antidepressants.

Zinc is found in supplements. Foods, including whole grains, oysters, beans, and nuts, are also good sources of zinc.

Protein-rich foods

High-quality proteins are the building blocks of life. Getting adequate protein is essential for everyone, but some forms of protein, in particular, may be more helpful for people with depression.

Foods such as tuna, turkey, and chickpeas have good levels of tryptophan, which is needed to form serotonin.

Serotonin deficiency was once thought to be a major cause of depression. We now know that the link between serotonin and depression is very complex, but it does seem to influence depression in many people. Including foods rich in tryptophan in a diet may help relieve symptoms.

 

Foods to avoid

Just as certain foods and nutrients may be of benefit to people with depression, there are also some that should be avoided.

Caffeine

For people with depression that is linked to anxiety, it may be important to avoid caffeine. Caffeine can make it difficult to sleep and may trigger symptoms of anxiety in many people.

Caffeine also affects the system for hours after it is consumed. It is best for people with depression to avoid caffeine if possible, or reduce consumption and stop consuming it after noon.

Alcohol

Though occasional alcohol drinking is seen as an acceptable distraction, it may make depression symptoms worse.

Excessive alcohol consumption may increase the risk of panic attacks or depressed episodes. Alcohol also alters a person’s mood and may turn into a habit, which could influence depression symptoms.

Refined foods

High-calorie foods with few nutrients in them may also influence depression symptoms. Foods high in sugar and refined carbs can promote a crash, as the energy from them is depleted. This can make a person feel mood swings or energy swings.

Nutrient-dense whole foods are a much better approach to balancing mood and energy levels.

Processed oils

Highly processed or refined oils, such as safflower and corn oil, are very high in omega-6 fatty acids. Having too many omega-6s in the diet can cause an imbalance in the body that may promote inflammation in the brain and influence depression symptoms.

Other factors that play a role in depression

Regular physical activity and spending time outdoors are proven ways to help improve the symptoms of depression.

There are other factors that link to both diet and depression and play a role in this mental healthillness.

Emerging research has shown gut bacteria to play an integral role in major mood disorders, including depression and bipolar disease. A 2016 meta-analysis reported that probiotics, in both supplement form and in fermented foods such as yogurt and kefir, resulted in significant reductions in depression.

More research is needed to identify the therapeutic value of specific strains, but so far Lactobacillus and Bifidobacterium show potential.

Obese people may be more likely to be depressed, and depressed people are more likely to become obese. This may be due to hormone changes and immune system imbalances that come with depression.

Spending time outdoors and at least 150 minutes of physical activity weekly have been shown to improve mood and depressive symptoms.

Some people with depression also have substance abuse problems. Alcohol or other drugs can interfere with sleep patterns, decrease motivation, and alter a person’s mood.

Sleep may also play a role in depression. The body’s natural sleep cycle creates mood-altering chemicals to match the time of day. Altering this natural cycle may affect how well the body can use these chemicals.

Most adults respond well when they get 7 to 8 hours of sleep, though the number varies from person to person. It may also help to reduce exposure to blue light, during the hours leading up to sleep. Blue light is emitted by electronic devices and low-energy light bulbs.

 

Outlook and when to get help

Changing the diet to relieve the symptoms of depression is a promising step in treatment. It should not be seen as the only step needed, however. Working directly with a doctor before changing anything in a treatment plan should always be the priority.

There are also many support groups to help people move to a healthful diet and to keep people’s morale high, as they fight depression.

Today’s article was written by Jon Johnson and is shared from the following website: https://www.medicalnewstoday.com/articles/318428.php

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Overcoming Depression – Creating an Attitude of Gratitude Part 3

There’s no happier person than a truly Thankful, content person Joyce Meyer

This week, in an effort to help others overcome depression, I am focusing on gratitude. There are several steps for overcoming depression and gratitude is an essential step.

Just think how happy you would be if your sole intent was to find the negative in everything you encounter. (Not Very right?) Yet, that is what some do – not intentionally but from thought patterns that they have developed over time.

Is there a co-worker who drives you crazy? Are you constantly fussing about your children’s cleanliness habits or lack of? What about those inconsiderate ways of your spouse or family member? Are you concerned that you are always getting the fuzzy end of the lollipop? Has some incredible trauma been a part of your life?

During my near-death experience, I saw the reverence, love, and honor that everyone had for each other in heaven. Other than God, no one was perfect but everyone radiated an air of love and goodwill. Everyone celebrated the good in each other and genuinely supported each other. I believe there is a lesson there. I walked away from my near-death experience with a greater understanding of what make heaven heaven.

We are on earth now, having a mortal experience. There is an important purpose for mortality. We have come to learn, grow, and improve. We have come to develop faith. We are no longer surrounded and enveloped by God’s love, as we were in heaven, but we can choose to love, honor, and reverence each other on earth as well. It is not easy work but it is work that our lives will be blessed for.

If you would like to overcome depression or just improve your life, you must develop an attitude of gratitude! Our thoughts and emotions are powerful things. So powerful, they can help heal us or help make us ill. There is a book, published in 1995, that speaks powerfully to the power of thoughts and emotions, etc. making us ill. It is called the 22 Non-Negotiable Laws of Wellness by Greg Anderson. It is a wonderful book! Whether you are suffering from depression or any other illness, it is worth your time and effort to read! Greg Anderson was diagnosed with terminal cancer (a second time) and then studied the patterns and changes made by individuals who had survived terminal illnesses. As you might have guessed, he adopted those changes himself and has lived to teach others about how to heal and overcome illness (even terminal ones).

I hope you will take the time to read Greg Anderson’s book! I also hope that you will work to increase your gratitude! Today’s article shares more information on how to have an attitude of gratitude! I hope you enjoy!:

How to Have an Attitude of Gratitude

It is that time of year when giving thanks is top of mind. The holiday season, and Thanksgiving in particular, causes us to think about all of the special things in our lives and express gratitude for them. This is a favorite time of year for many, in large part because we are surrounded by loved ones and visibly reminded of all that we have to be grateful for.

If you’re like me, you wish this feeling could last all year long. Just imagine feeling proud, thankful, and joyful on an ongoing basis, not only during the holiday season.

A major step in that direction is developing an “Attitude of Gratitude,” according to New York Times best-selling author Lewis Howes. Howes writes extensively about cultivating a grateful mindset in his highly-inspirational new book, The School of Greatness. As Howes simply says, “Life is better if you develop an attitude of gratitude.”

But what exactly does that mean and how do we do it?

An attitude of gratitude means making it a habit to express thankfulness and appreciation in all parts of your life, on a regular basis, for both the big and small things alike. As Howes puts it, “If you concentrate on what you have, you’ll always have more. If you concentrate on what you don’t have, you’ll never have enough.”

Here is a menu of tactics (just pick a few!) he endorses to help develop this mindset:

  • Wake up every day and express to yourself what you are grateful for
  • Tell whoever you are with at the end of the day the 3 things you are most grateful for
  • Tell whoever you are with right now (significant other, friend, family member, etc.) the 3 things that you are most grateful for in this moment
  • Start a gratitude journal – Express gratitude in this journal every night by noting the things that you are grateful for, proud of, and excited about
  • Acknowledge yourself for what you have done and accomplished in the last day/week/month/year. Instead of comparing yourself to others, give yourself credit for the big and small things you have been doing!
  • Acknowledge other people and thank them for inspiring/helping/supporting you – oftentimes people wait their whole lives to be acknowledged (and yet it happens far too infrequently)!

If the gratitude process is hard to get started, begin by asking yourself, “What could I be grateful for?”, and see if the ideas start to flow. This is a mindset habit that is recommended by Tony Robbins in his book, Awaken the Giant Within.

Every day won’t be perfect, but focusing on what we are grateful for tends to wash away feelings of anger and negativity.

And in addition to improving mood, recent studies show that feeling and expressing gratitude leads to better physical health as well. Paul Mills, a Professor of Family Medicine and Public Health at the University of California San Diego School of Medicine, conducted studies that looked at the role of gratitude on heart health.

Among other things, he found that participants who kept a journal most days of the week, writing about 2-3 things they were grateful for (everything from appreciating their children to travel and good food), had reduced levels of inflammation and improved heart rhythm compared to people who did not write in a journal. And the journal-keepers also showed a decreased risk of heart disease after only 2 months of this new routine!

So try adopting some of the above tactics, even just one or two, in order to develop an overall grateful mindset. It takes a bit of work, but having an attitude of gratitude is one of the most impactful habits for a fulfilling and healthy life.

Today’s article was written by Andrew Merle and is shared from the following website: https://www.huffingtonpost.com/andrew-merle/how-to-have-an-attitude-of-gratitude_b_8644102.html

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The D’s of Depression – Delve Into the Depths of Your Soul Part 2

Knowing Yourself is the Beginning of all Wisdom Aristotle

As I mentioned yesterday, this week we are going to address the incredibly important first step in overcoming depression: Knowing Yourself.  You may think you know yourself. After all, you spend every second of every day with yourself!

However, I believe that most people in general and virtually all individuals who are going through depression don’t know themselves well at all.

If I could, I would take each precious soul that is suffering with depression and spend some quality time with them and help them understand how amazing and wonderful this world is, how perfect and incredible the love that God has for them is, and the gift that they are to this world that we share.

In this first step to overcoming depression, it is vital that we do some serious self-evaluation and self-knowledge work. I found a wonderful to share with you today!

Whether you are going through depression or not, I hope you will take some time and get to know yourself better! Knowing who we are…knowing who we truly are is the foundation step to both endeavors: creating a depression-free life and creating a meaningful life.

I hope you will give yourself the gift of you by getting to know yourself better! You are worth the time and effort!

Get To Know Yourself: 29 Questions to Discover the Real You

At the core of our desires is living a life of purpose and meaning.

At the core of a life of purpose and meaning is being of service to others.

At the core of being of service to others is finding peace and happiness.

At the core of finding peace and happiness, we discover who we are.

And to do that, we must get over a little irony, that most of us hardly know – much less, know well – the single person we have spent every second of our existence with, our own selves.

Think you’re the exception? Let me ask you then: how well do you know yourself?

We are not talking about taking a personality test or learning about your family history. Neither are we talking about your favorite colors, your best childhood friend or your high school prom experience (thank goodness about the last one ;)).

We are talking about something much greater and of higher consequence. We are talking about who you are at your core, what most matters to you, what makes you come alive, what feeds your soul and what drains your spirit, and how to know the difference so you choose well as you move forward in life.

If you don’t know yourself all that well, you may still live a life in alignment with who you are but only by accident or some sheer stroke of luck.

And that, my darling, is too big a risk to take, so shall we eliminate the risk altogether?

Make it a certainty that you live in alignment with who you are not by accident or luck, but rather on purpose, by intention, by design.

How? By getting to know yourself really really well. One way to do that is to learn your values, passions and goals. Another is to ask the right questions.

How to Get to Know Yourself: 29 Questions to Self-Discovery

Here are just 29 questions that open the door to having a real conversation with yourself. I want to ask you to answer these questions honestly for yourself.

When you are ready to do this, copy these questions into a text document, quiet all outside distractions, take a few deep relaxing breaths, make a great cuppa tea, clear your mind of noise and clutter and dive in.

Know that there are no right or wrong answers. There is only you uncovering the process of building a closer relationship with the person within.

  1. What activity in your life lights you up with joy?
  2. What is something you always love doing, even when you are tired or rushed? Why?
  3. If a relationship or job makes you unhappy, do you choose to stay or leave?
  4. What do you fear about leaving a bad job or a bad relationship?
  5. What do you believe is possible for you?
  6. What have you done in your life that you are most proud of?
  7. What is the thing that you are second most proud of?
  8. What kind of legacy do you want to leave behind?
  9. How does your being here in the universe change humanity for the better?
  10. If you could have one single wish granted, what would it be?
  11. How comfortable are you with your own mortality?
  12. What is your highest core value?
  13. To your best knowledge, how do other people perceive you?
  14. How would you like others to perceive you?
  15. How confident are you in your abilities to make decisions for yourself?
  16. What is your biggest self-limiting belief?
  17. Who is the most important person in your life?
  18. Who is your greatest role model?
  19. Who is a person that you don’t like yet you spend time with?
  20. What is something that is true for you no matter what?
  21. What is your moral compass in making difficult decisions?
  22. What is one failure that you have turned into your greatest lesson?
  23. What role does gratitude play in your life?
  24. How do you feel about your parents?
  25. How is your relationship with money?
  26. How do you feel about growing old someday?
  27. What role has formal education played in your life and how do you feel about it?
  28. Do you believe your destiny is pre-determined or in your hands to shape however you wish?
  29. What do you believe is the meaning of your life?

What If You Don’t Like the Questions Above?

I know. These questions are not meant to be easy or comfortable, but they are important to ask and to know. As you ask yourself questions, the process of self-inquiry begins, and at first, it is uncomfortable and unfamiliar – especially if you have never done it – yet in time, it becomes easier. Even fun.

Because here’s what you may not know. Or be afraid to believe.

You are a unique child of this world. You are brilliant, smart and wise. You are deep and fascinating. You are gifted and talented. You are beyond capable to do what you dream. You are loved, loving and lovable.

You are not too old or too fat or too poor. You are not too slow or too boring. You are simply none of the terrible things you tell yourself. You’re quite the opposite.

You are more than enough.

So while it’s up to you to decide if this self-discovery process is worthwhile, I would say trust me on this. Getting to know yourself IS worthwhile. Just do it!

Written by Farnoosh Brock and shared from the following website: http://www.prolificliving.com/get-to-know-yourself/

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