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| Source de Image : pixabay |
We probably all want happiness and inner well-being. However, sometimes we lack uplifting thoughts, we forget the meaning and purpose that gave our lives a sense of direction, or we feel discouraged and stressed in the face of adversity.
Is it really so difficult to create inner well-being for ourselves?
Dependence on others for inner well-being.
In difficult times, we all need all the comfort and encouragement that family members can get. The boss can give us time to recover. Our friends can put us where they live for a while. But can others make us happy, deeply happy? Therapists know that despite their therapeutic skills, there are always clients who do not improve. They also realize that they cannot take full credit from those who improve looking for a personal change. You can drive a horse into the water, but you can't drink it. Unless people take responsibility for their lives, nothing changes, regardless of the experience they provide.
Trust only your own efforts for inner well-being.
Many wondered if they would never find inner well-being when they were going through a terrible personal crisis or feeling apathetic and isolated from work. If they tried to create hope, trust and satisfaction, even with the help of others, they probably encountered great difficulties.
In my own experience, sometimes I lack inspiration and strength to follow what I imagine is the right direction, which I appreciate and make sense. I ended up accepting that I had the freedom and, therefore, the responsibility of trying to do something for my life. But that, I can't do it alone. I can go in the right direction, but I cannot create tolerance and generosity in myself simply by having the right intentions. The soul needs to be fed.
Transpersonal energy creating inner well-being.
I would suggest that, in addition to our own feelings and desires, personal growth comes from greater light and greater energy. A superior power that gives us inner well-being to handle the obstacles that life imposes on us and resist our personal demons. This idea of superior power, whatever its design, also reflects the various 12-step recovery programs available for various types of personal problems, for example, Alcoholics Anonymous.
These group interventions share the view that there is a spiritual source beyond ourselves that can provide an influx of healing power. In his bestseller, The Road Less Traveled, psychiatrist Scott Peck points out that natural growth and healing, mystical experiences and happy coincidences are common. He says that these are manifestations of a powerful force from outside the human consciousness that promotes the spiritual growth of human beings. He calls her Grace. It is a force other than, and also, our conscious will. It identifies him with the power of love. The desire to nurture the inner well-being of people.
The Swedenborg Experience
Emanuel Swedenborg was a mystical and spiritual Christian philosopher born in the 17th century. Once, he had a vision of a bright presence. He said that a bright light had appeared in the same way that the sun appears to us all. One that radiated spiritual heat and light. The light symbolizes the wisdom that illuminates our thinking: warmth, the feeling of compassion that warms our worries. He said that this spiritual sun, normally invisible to us, is the origin of all that is good and true in life and, therefore, of our inner well-being. The physical sun in our sky is the basis of our geography and our time. Similarly, for him, the visionary sun was the basis of any direction and personal direction.
As an extension of this mystical experience, Swedenborg comments on the biblical account of creation: he said that it should not be taken literally, but rather a record of the possible creation of spiritual development in each person. On the fourth day of the creation myth, the sun, moon and stars formed. Speaking symbolically, receiving sunlight illuminates our understanding of the higher principles: receiving one's warmth awakens in us a concern for others. The image below represents an individual who recognizes for the first time that there is a superior source of deeper thinking and kindness that comes from outside. Swedenborg argues that this recognition is essential. Without this, we only depend on ourselves to find inner well-being. And that will lead to disappointment, pride and the feeling that something is missing.
Conclusion on inner well-being.
Swedenborg wrote in Christian times in Europe. Today, many people no longer believe in a personal God. I suspect that among non-religious, however, there are many who believe in a universal spiritual source of everything. In other words, they recognize a deity that is beyond and potentially within the individual. A model that inspires and is the source of compassion for others, as well as for our own inner well-being. In addition, the starting point of common sense to know what are the useful and effective ways of acting.
Whatever our problems, I would say that internal well-being is possible if we can learn to communicate with this divine creative spirit. And continue connecting. This can be seen as the kind of love that is something real in itself that flows in us from the outside. An infinite and eternal reality that goes beyond our own limits.
As a clinical psychologist, Stephen Russell-Lacy specialized in cognitive behavioral psychotherapy and worked for many years with adults suffering from distress and disorders.
Inner Well-Being - Can I Rely on Myself?
By Mayou
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| Source de Image : pixabay |
There are people who are passionate about traveling. The trip must be well planned and a parking space at the airport for your car must be booked on time. However, everyone should experience the following types of trips.
In life, it is often said that traveling is life. This phrase reigns among travelers who even go around the world. Each trip requires a lot of time and planning, and the type of trip you will make depends on your current goals and interests.
Solo trips
Even if a solo trip seems impressive, everyone should sometimes take this courageous step. The reason for traveling is not very important, because after returning home, you will feel stronger and safer. These trips are very popular today and more and more people decide to spend a quiet and peaceful holiday. It is mainly young and single who organize such trips.
Romantic trip
Whether you are staying in a five-star hotel or a modest apartment, traveling with your partner is always an intimate and educational experience. Not only will they create common memories, but they will also learn a lot from each other. You can also find out if you can spend your whole life with this person. Be that as it may, talk before your trip about what you expect to avoid worthless disagreements.
Familiar trip
Who doesn't want to make a memorable trip with their dearest people in the world? Whether traveling with your family or calling other family members, these trips can only be moments of pleasure and unforgettable.
Longest trip
Although each trip is useful, the trip takes at least two weeks. During this time, you can get to know the place better and have enough time to visit the surroundings. Longer trips are more fun if there are more people, so traveling with a group of friends is the second favorite trip.
Unexpected Journey
If you receive a last minute offer from your friend in Melbourne or if your favorite singer is giving a concert somewhere in Australia, take every opportunity. You will not regret. Just be smart and book a cheap parking lot at the airport from the beginning
Or you travel alone or with your family; a shorter or longer trip: avoid tedious, stressful and quite expensive trips and book in advance.
Five Types of Trips You Need To Experience
By Mayou
Now that the month of September has arrived and the children have returned to school, it is advisable to become aware of the current physical tensions that can cause problems. Some may be surprised that some children suffer from problems such as neck, lower back and headaches, but these complaints are quite common among younger children.
In fact, many of the health problems we face as adults begin in childhood. It is certainly understandable that small problems, when we are young, accumulate in more serious conditions in adulthood.
With this in mind, consider several tensions that occur in a child's body and how to prevent them.
position
Postural problems seemed to be increasing in many people around the world, especially children. The researchers point out that this is probably due to the increase in the number of computers, mobile phones, tablets and laptops. When we abuse this type of electronic products, our head moves from the rest of the body. Ideally, our head should be carried to our shoulders. Imagine someone in the army attentive and visualize an ideal posture for the head and upper body. When we have an abnormal forward stance, it causes tension in the neck and upper back. In fact, the researchers analyzed the posture of 35 teenagers with neck pain and 35 of their asymptomatic peers. They found a clear difference in cervical posture between the two groups.
In fact, there is a condition called "text neck" that describes the excessive use of electronic devices that results in poor posture, concomitant pain in the neck and upper back, as well as headaches.
To relieve musculoskeletal problems of the neck and upper back in children and adults, you can first educate your children about good posture of the upper body. One method is to imagine that a rope is tied to the top of the head and gently pulls up. This simple method in itself will put most of us in a good posture. Parents may also need to limit the use of electronic devices by young people and encourage them to perform physical activities.
Sports injuries
When we think of sports injuries, we tend to think of collision sports like football. Football, whether played in high school or high school, is undoubtedly an activity that can cause injuries. However, sports such as cheerleading, soccer, lacrosse and others can stress a child's body. Some sports such as swimming, running or throwing in baseball cause repetitive stress that can build up and cause injuries. In case of injury, it is advisable to resort to conservative and safe therapies. Chiropractic care is an effective treatment option that does not depend on the use of invasive procedures or medications.
Backpack strain
We now know that the backpacks that children take to school can be a source of back pain if they are not used properly. It is important to encourage children to use both shoulder straps at all times to distribute weight equally. It is also essential that the backpack is not too heavy. Experts say that the backpack should not weigh more than 10% of the child's weight.
If a child complains of a neck, high back, lower back or headache, this should not be ignored. One study showed that 30% of young people report having back pain. If these conditions develop, it is advisable to consider consulting a doctor in chiropractic. Chiropractors are trained to examine spinal problems. Chiropractic care has always been a possible solution for children with painful conditions. Chiropractic treatment is safe, effective and does not involve the use of invasive procedures such as surgery or the use of potentially harmful drugs and medications.
Small problems in children cause big problems in adults
By Mayou
Problems will always be part of the organization. They will not leave unless they are handled with care. That is why the best talents are hired and well paid to work as agents of change and grow the business. You can also be a professional with the Six Sigma Green Belt certification to add a new dimension to your stagnant career. Green belts are in great demand for their problem solving skills, as well as for their ability to manage facts and data. They ensure that opinions are never taken into account in the daily operation of the company and, instead, rely on reliable data to drive growth.
More importantly, green belts know how to generate profits and reduce costs by supporting creative efforts within the organization. With the Six Sigma Green Belt certification, you have a thorough knowledge of the tools and techniques necessary to grow your business. Green belts are professionals who better understand people and processes within the organization. They not only include businesses and their valuable connections, but also have control over the Lean Six Sigma DMAIC methodology. This helps them solve problems of any complexity to add value to the organization. That's why green belts are so popular in the industry.
In addition, green belts know how to make changes by collaborating with the right people without trying to avoid responsibilities. With the Six Sigma Green Belt certification, participants learn to focus on correcting the process rather than evading responsibility. In addition, green belts are part of this rare race of professionals with the freedom to work anywhere in the world, which is a great flexibility. Even if they are not hardened statisticians, this does not prevent them from feeling comfortable with the data. In fact, they are trained in data analysis and can make the process improvement as simple as necessary.
Similarly, companies can also seek to improve their processes and achieve their growth goals in several other ways to stand out. They can harness the power of RPA consulting or robotic process automation consulting to automate and easily achieve the desired growth results. This advice is to allow software robots to contribute to the automation of processes in companies. They seek to ease the burden on employees and require robots or configurable software to process. And when business processes are automated in this way, the company can be assured of superior speed and efficiency. This is how a company can be at the forefront of technology without investing much.
Some companies also seek to take advantage of RPA consulting services to provide flexibility and resilience to processes after automation. And when an expert consultant implements RPA, it is easy to reduce costs and improve productivity. This is how companies can be more precise through automation and make a difference in their perspectives in the industry. With an experienced consulting partner, it is possible to increase the return on investment, reduce costs and follow the right growth path. The good thing is that you can automate your activities, regardless of which sector or sector you belong to. This is how your business grows and adds value.
Acquire problem solving skills and become a Green Belt certified change agent
By Mayou
It has been said that an essential part of a person able to function as well as possible is to have rewarding relationships. And, being an interdependent human being, it is not exactly a shock.
Given the above, it will be essential that we have strong ties with others if they want to be at their best. However, this does not mean that they will need an army of people around them.
Quality instead of quantity
Having a hand full of good people in your life is going to be much better than having dozens and dozens of people with whom you are not really close. Then, having a hand full of people in their lives, they are close, they will be much stronger than they would be otherwise.
These will be the kind of people they can be themselves without having to pretend to be an act. In addition, these people will support them.
In both directions
It is also likely that these people will experience the same, because they will also be allowed to be real and provide support. If that did not happen, their relationship would be unbalanced.
We would receive something that they are not redefined to give, and that would probably create resentment. Fortunately, they will realize how important it is for them to be the type of person they want in their life.
Another advantage
With a solid support network, it should also be easier for them to manage a break. All your eggs will not be in the same basket, so to speak, which will make it easier for you to get back up later.
If they are in a relationship, they will not turn to their partner to meet all their needs. There will be other people who may be there for them, which will require a lot of pressure from their main relationship.
Time alone
In addition to the time they spend with others, it could be the time they spend in their own business. Being able to enjoy your own business will also have a positive effect on your relationships.
The reason is that they won't need to spend time with someone to feel good or healthy. If this were not the case, it would be more difficult for them to get away from a relationship that does not help them and expect much from others.
A different reality
However, while some people will have close relationships with others and will feel comfortable living that way, others will not. For someone like that, keeping people at bay is what is comfortable.
This does not mean that they will never let anyone approach them; It means they won't let anyone come for a long time. Another person can approach them and get out of nowhere. We will end up tearing ourselves apart.
confusion
When this happens, you can stop answering someone else's messages and stop answering your calls. Or, if they respond to your messages, we can tell them that they are too busy to see them.
At one time, one of them will have been hot and available and, at another time, it will be cold and not available. The other person may wonder what he did wrong, thinking that is why he left.
protection
The person they have escaped may feel rejected, which depresses them. If this person is emotionally hurt by rejection or even abandonment, it may take time to recover.
But, although one may feel rejected and end up trapped in what is happening to them, there could be more. The reason they were rejected could be because they do not want to be rejected themselves.
An unconscious process
Without knowing it, we could have rejected them to prevent the other person from rejecting them. You would have thought it was going to happen, so they took the first step.
Basically, you might think that something is wrong with them, so they don't deserve to have people in their lives who care about them. By believing this, they will believe that another person will reject them as soon as they discover the truth about them.
The cause
This may indicate that his first years were a period of violence and / or abandonment. The way they were treated would have been seen as a sign of their worth and not as a reflection of their caregiver's injury.
It is a natural consequence of being self-centered and not having the ability to think at this stage of your life. The messages they gathered and the beliefs they formed at this stage of their lives would have helped define how they saw themselves and others.
awareness
If one can understand this and want to change his life, it may be necessary to resort to external support. It is something that can happen with the help of a therapist or a healer.
Oliver JR Cooper, professor, prolific writer, author and consultant, is from England. His insightful comments and analysis cover all aspects of human transformation, including love, association, self-esteem and inner awareness. With more than two thousand two hundred detailed articles on human psychology and behavior, Oliver offers hope with his wise advice.
Article Source: https://EzineArticles.com/expert/Oliver_JR_Cooper/818466
Relationships: Can someone hunt others when they feel vain?
By Mayou
The affiliate marketing company has actually generated a lot of excitement at this time due to advances in web innovations and the emergence of social media channels such as Facebook, Twitter, LinkedIn, etc.
Some online affiliate marketers, especially newbies, struggle to succeed because they do not fully understand the service.
What is affiliate marketing?
Affiliate marketing is the process of creating online commissions by promoting products or services. Your commissions are paid each time you receive a potential customer (potential customer) or offer items online. The fascinating element of affiliate marketing is that you can earn a lot of money with a small financial investment.
You can start the company without any item or service of your choice, work from home and make passive profits even while you sleep if you have an effective system on site.
HOW AFFILIATE MARKETING WORKS
Join the affiliate program of credible companies that offer important products and services.
Get your personalized affiliate tracking link for each item you choose to promote online.
Select the ideal traffic source to use to promote the article.
Select the specific niche items you want to focus on.
Choose the marketing method to use blogs, videos or social networks
4 GREAT WINNING STRATEGIES TO STIMULATE YOUR ONLINE INCOME
Focus on one niche at a time
This allows you to quickly encourage your consumers to buy your items. This will allow you to discover and obtain new sales techniques that will increase your sales and income.
Select traffic sources
It is suggested to focus on 2 traffic sources at a time. I will advise you to concentrate on an online search engine and social network traffic at the same time. This allows you to track and improve the projects published on each platform properly, thus optimizing your revenue per product. What happens with incredible affiliates is their ability to concentrate on a source of traffic, filter and track projects effectively.
Technical marketing test to use
You can never understand whether blogs, social networks or video marketing will be the most rewarding until you evaluate the following marketing techniques:
Follow the data / results received from each of the approaches, then focus on the technique that produces the best revenue.
Video marketing; You can create a video that explains the characteristics of the element and publish it on YouTube for users to see.
Blogging: You can write an article using keywords from search studies to SEO. This attracts your clients to your blog site and encourages them to decide.
Social Network Marketing: this is the most common and simplest approach, especially for beginners. Facebook is an excellent platform because it offers packages of groups / forums where you can discover people interested in your services and products. You can quickly send them a friend request and show them their items.
Select the type of traffic
Paid traffic includes the use of pay-per-click or pay-per-view marketing on online search engines and social media platforms. This technique is much faster, due to the increase in conversions and earnings, since it allows you to target your clients based on interests and other functions.
The type of traffic can be completely free or paid.
Free traffic includes SEO, social media groups and short article marketing. The disadvantage of this technique is that it does not allow you to address your customers based on their interests and demographic data.
Article Source: https://EzineArticles.com/expert/Juan_C_Ruiz/406086
4 small things well understood to become an online marketing specialist for affiliates
By Mayou
We are all excited to earn money online. This has huge benefits, but it also faces a wide range of challenges. Making money online is demanding most of the time, and finding the right source of passive income can be very complicated. The question is whether a product like CB Money Vine can help you get the income you want quickly and easily. We'll see.
What is CB Money Vine?
CB Money Vine is a dedicated 1-click software that adds your affiliated hugs to more than 4000 products without any problem. Everything does with zero approval and in 60 seconds. This does not require that you combine a product with a person, instead, people can have a lot of products from which they can choose. We understand what I understand, just like the affiliate commission.
How can Money CB Vine help make money?
In essence, the main idea of CB Money Vine is to have more than 4000 products that can be monetized. All these products have commission rates ranging from 30% to 70%. It is a really good income and will make it easier to monetize your time without problems.
In the CB Money Vine system, you have your own website and will be available as soon as you buy it. You don't have to pay anything, but professional designers will do it for you. And you can earn money by inviting others. The main objective of CB Money Vine is to create a source of passive income. Everything is here on the autopilot and the idea is to try to maximize your profits without spending much time and effort. What will the autoion do for you?
There is a section where you can follow the flow of money. Fortunately, CB Money Vine will pay its commissions directly to WarriorPlus or ClickBank, giving you easy and trouble-free use. Having so many sources of income means that you will not have to worry about the lack of income, you will have to discover how to make this process as transparent and simple as possible.
How does it work?
You register and then activate the money function. Then choose a product and copy its link. Once you do, you share it with other people. And encourages them to share it with others. The more people you buy through your link, the more sales you will make. That's great because you have much more control over the whole experience and you can also control your sales.
Is CB Money Vine worth it?
If you want to earn money online quickly and without any experience, there is no better option. CB Money Vine is so simple and convenient that anyone can use it. The system also offers a variety of bonuses that help you improve your earnings. So, if you have any interest in making money online through the background, this is by far one of the best methods you can use to achieve that goal.
Article Source: https://EzineArticles.com/expert/David_Andrades/92833
CB Money Vine: is it the best way to earn free money online?
By Mayou
Insomnia is a sleep disorder in which you have trouble falling asleep, staying asleep or getting quality sleep. According to a recent study from the University of Pennsylvania School of Medicine, one in four Americans develops insomnia every year, but fortunately about 75% of these people recover without developing persistent insomnia, while the remaining 25% develop insomnia. in acute insomnia
People over 60 tend to have sleep problems more often than younger people. Women are also twice as likely to have sleep problems as men. There are a multitude of possible causes of insomnia, which include:
- emotional stress
- mental disorders, such as depression or anxiety,
- chronic pain
- allergies
- asthma
- heart attack,
- hyperthyroidism,
- acidity,
- menopause,
- Restless Leg Syndrome,
- circadian rhythm disorders, such as time lag or night work,
- Sleep apnea,
- some drugs
- caffeine,
- strong smoke and
- Excessive alcohol consumption.
Insomnia is agonizing, exhausting and frustrating. Some people turn to over-the-counter or prescription sleeping pills, which can help improve sleep while taking them. But insomnia usually returns once they are suspended because medications do not treat the underlying causes of insomnia.
Melatonin is a natural sleep hormone that is sold as a supplement. It is useful for occasional sleep problems and time lag. People who report that melatonin does not work often make the mistake of taking a high dose of several grams. Very often, 300 μg is enough. Always start with the lowest dose before increasing the dose. It is also beneficial to get "controlled release" melatonin because it will help you stay asleep for longer. However, melatonin does not address the underlying causes of insomnia.
A more effective approach to insomnia is to improve sleep hygiene and change lifestyle along with cognitive behavioral therapy. Dozens of studies have shown that this strategy is extremely useful in the treatment of insomnia. Next, we will examine these techniques in more detail.
Sleep hygiene and lifestyle changes.
Habits that promote sleep.
The goal is to help you fall asleep more easily, wake up less frequently and for a shorter time, and go back to sleep more easily.
- Regular rise time. Set an alarm and get out of bed at approximately the same time every day, whether you have slept or not. Do not try to sleep on weekends, as this will alter the circadian rhythm of your body.
- Reduce the time you spend in bed. Don't go to bed early because you didn't sleep well the night before. This will really exacerbate insomnia. Determine the closest possible bedtime by starting with the desired waking time and subtracting how long you want to stay in bed. Bedtime is the average sleep time plus one hour, and can vary from a minimum of 6 hours to a maximum of 9 hours. If you sleep on average 5 hours or less at night, your bedtime should be 6 hours. If you sleep 8 hours, your bedtime should be 9 hours. In other words, your bedtime should closely match the amount of sleep you take on average per night. The goal is to prevent the bed from becoming a wakefulness track rather than a sleeping track. For insomniacs already exhausted, the most difficult thing is to stay awake until bedtime. Try to do light activities and avoid lying down. When you start sleeping better and more hours, you can anticipate the allowed bedtime.
- Relax gradually at bedtime by participating in relaxation activities. Avoid stimulating activities such as phone calls, discussions, emotional discussions, professional activities, surfing the Internet, paying bills or nasty television shows.
- If you have to take a nap after a bad night's sleep, limit yourself to 45 minutes and do not take it before 4 pm.
Stimulus Control Methods
The purpose is to help insomniacs unlearn the connection between bed and insomnia.
- Use the bed only to sleep and have sex. Do not watch TV, work, study, play video games or talk on the phone. If reading a book or watching television helps you fall asleep, set a timer to turn off the light or television after 30 minutes.
- If you cannot fall asleep in 30 minutes or if you wake up during the night and cannot go back to sleep during this time, get up, go to another room or sit on a bed and practice a quiet and relaxing activity, such as reading a book. Or watch TV until you feel sleepy. Do not stay in bed to turn around and turn around.
Lifestyle factors
- Practice a physical activity every day. In addition to going to the gym, it can also include activities such as washing the car, mowing the lawn with a lawnmower, raking the leaves, climbing stairs, cycling, walking uphill, etc. These activities can be divided into several shorter sessions. but should be added at least 30 minutes a day. However, it is better not to exercise until 3 hours before bedtime.
- Exposition au soleil pendant la journée. Si vous travaillez à l'intérieur, partez pendant la pause café ou l'heure du déjeuner. Cela aidera à réguler la production de mélatonine (hormone du sommeil) et à améliorer le sommeil. Cela améliorera votre humeur et votre énergie.
- Drinking 1-2 cups of coffee early in the morning probably won't affect nighttime sleep. However, if you don't sleep well, avoid caffeine after noon.
- If you smoke and cannot quit smoking, try to eliminate it near bedtime or at night. Nicotine is a stimulant and it will be harder to fall asleep and stay asleep.
- If you drink alcohol, limit yourself to a drink at least 2 hours before bedtime. Night hats do not cure insomnia. Alcohol facilitates sleep but makes it lighter and more fragmented. It also suppresses deep sleep and exacerbates snoring and sleep apnea.
Food and sleep connection
- Foods rich in complex carbohydrates (peas, beans, oats, quinoa, brown rice, etc.) have a mild stimulating effect on sleep, as they increase serotonin, a neurotransmitter in the brain that promotes sleep.
- Protein-rich foods inhibit sleep by blocking serotonin.
- To help you fall asleep more easily and have less nighttime awakening, try eating a light carbohydrate snack before bedtime.
- Avoid foods high in sugar, as they can cause an energy explosion.
- Avoid foods that can cause heartburn or digestive discomfort.
- Avoid eating dinner late.
- Reduce fluid intake after 8 p.m.
- Studies found that deficiencies in B vitamins can affect sleep. Consider taking a B-complex supplement if you think your diet may lack nutrients.
Establish the optimal sleeping environment
- Ambient temperature can have a significant impact on sleep. Insomnia is associated with a decrease in body temperature at bedtime. Therefore, sleeping in a warm room will make it even more difficult to lower body temperature. The optimal sleeping temperature ranges between 60 and 67 degrees Fahrenheit (or between 16 and 19 degrees Celsius).
- Keep the room completely dark and quiet. In general, insomniacs tend to be more sensitive to noise. Older people whose sleep is lighter as a result of aging are also more exposed to noise-induced sleep disorders.
- Some people are more sensitive to electromagnetic fields (EMF) than others. If this is the case, removing electronic devices from the bedroom can reduce the stimulation caused by EMF.
- Make sure your bed is comfortable and provide adequate support. Sunken beds can interrupt sleep by causing discomfort in the neck and back, while mattresses that are too hard can be a nuisance for people with arthritis.
Cognitive behavioral therapy for insomnia (CBT-I)
CBT-I aims to treat chronic sleep problems by modifying the thoughts and behaviors that cause or aggravate sleep problems with habits that promote restful sleep.
Relaxation training
Stressful life events are the most common triggers of chronic insomnia. Most insomniacs and even those who sleep well have trouble sleeping on stressful days. Studies have shown that increased daytime stress correlates with a reduction in deep sleep, resulting in a lighter and more restless sleep.
Fortunately, we all have an innate tool within us that can overcome these stress responses. This is called the relaxation response (RR), which simply uses the mind to control the body.
How to induce RR
- Lie down or sit comfortably. Relax all the muscles of the body from the head to the toes or vice versa.
- Participate in slow and deep abdominal breathing.
- Direct your attention from everyday thoughts to a neutral word like calm, peace, rest, heavy or whatever you choose. Repeat the word in silence. You can also visualize a pleasant and relaxing scene, such as a beach, a mountain, a meadow or float on a cloud.
- If your mind wanders or your negative thoughts enter, say literally "no thoughts" several times. Then return to your word or scene and continue breathing deeply.
- Practice the RR every day, morning or afternoon. Allow 10 to 20 minutes for the RR. If you fall asleep, it's fine. However, do not practice RR 1-2 hours before bedtime, as this can affect your sleep.
- When you have better RR control during the day, you can try using it at night to fall asleep or after a night alarm. If you don't sleep in 30 minutes. Get up or sit on the bed and do light activity. Do not stay in bed to turn around and turn around.
- Be realistic and be patient. For some insomniacs, it may take a few weeks before your sleep improves.
Why RR improves sleep
Practiced during the day, it counteracts daily stress reactions, reducing the risk of stress hormones rising at night.
Practiced before bedtime or after waking up, it helps to deactivate the internal dialogue, calm the mind and relax the body.
RR produces a brain wave pattern similar to Stage 1 sleep, which is the transition state between wakefulness and sleep. When insomniacs practice RR at night, it is easier to go to stage 1 and finally stage 2, deep sleep and dream sleep.
How to overcome the negative internal dialogue
Finally, negative thoughts during the day or at bedtime play an important role in the stimulation of wakefulness and insomnia. Some negative thoughts and emotions are normal responses to stressful situations, such as grief after death. However, some negative emotions such as worry, anxiety, frustration and anger are useless, excessive and unhealthy. They trigger stress reactions that interfere with sleep. Therefore, it is beneficial to eliminate or restructure those negative thoughts that cause more stress.
- Become more aware of the negative internal discourse. Catch up or better, write them down and read them again at the end of the day.
- Keep in mind that most of these thoughts are false or too negative and pessimistic.
- Reflect on past experiences and ask yourself the following question: "Has something like this happened to me and, if so, how did it happen?" Most likely, we tend to worry too much and things rarely go as bad as we imagine.
- Rethink your negative thoughts and focus on positive beliefs.
- Do not generalize a problem to your life. See setbacks as temporary.
- Avoid blaming yourself for things that are beyond your control.
- Refrain from rejecting positive events as temporary or due to luck or external causes.
- Practice gratitude every day.
- Look optimistic and avoid pessimists. Both optimism and pessimism are contagious.
Hopefully, by integrating healthy sleep hygiene and making changes in our lifestyle and cognitive behavioral therapy, we can all say good night to insomnia!
Carol Chuang is a certified nutrition specialist. He has a Master's Degree in Nutrition and is a Certified Gluten Practitioner. He specializes in metabolic typing and functional diagnostic nutrition.
Article source: https://EzineArticles.com/expert/Carol_Chuang/545843
How To Manage Your Sleep Problems
By Mayou
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