Category Archives: Conscious Mindset

Conscious Mindset

Sick Or Healthy: It’s In Your Thoughts

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Your thoughts can have a huge impact on your health. The human mind is the most powerful supercomputer in the world. It controls all the functions of your body, your behaviour, and your emotions. But your mind doesn’t necessarily control you, and recent research shows that you have the power to control your mind. The secret lies in the way you think because thoughts affect health. It turns out the power of positive thought may be stronger than we thought, and it can be harnessed to create health and wellbeing. The way you think can either make you sick or it can make you healthy. 

IMPACT OF THOUGHTS

How we think determines how we speak and what we talk about which then impacts how we feel. Every decision, choice and action we make is influenced by how we feel.

Studies have shown that our mindset can change us in ways we had not imagined possible. So, science is now considering that if mindset can change us, can we then deliberately choose our mindset to improve our abilities. And the answer appears to be yes.

The cells in your body react to your thinking. Your thoughts can literally change your health by altering the cells and how they function. Every thought you have causes neurochemical changes within your brain and these can either help or harm you.

THOUGHTS AFFECT HEALTH

Your thoughts can alter your performance. They can alter your engagement and enjoyment of life. They can even alter your energetic body.

This really is a case of mind over matter.

Studies have produced much evidence that the way we think both creates and changes real-life physical and mental outcomes.

Our expectations can change brain chemistry and circuitry. This can result in cognitive and physiological changes such as reduced anxiety, elevated hormone levels, or lower immune system reactions. Thoughts alone can improve our vision, weight loss, fitness, fatigue level, and can even stop allergic skin reactions.

Essentially your brain is shaped by your thoughts. And apparently your health and wellness is too.

THE PLACEBO EFFECT

Dr Lissa Rankin MD conducted extensive research which convinced her that a combination of positive belief and nurturing care activates the body’s natural self-repair mechanisms and helps the body heal itself. “The medical establishment has been proving that the mind can heal the body for over 50 years. We call it ‘the placebo effect‘”, she says.

But, as she explains in her book Mind Over Medicine: Scientific Proof That You Can Heal Yourself the opposite is also true. Negative beliefs you hold about your health, or harsh insensitive treatment by the health care system can poison your body.

Your thoughts have a long-term impact on your brain. The messages sent through your nervous system cause patterns of neural activity. When the same thoughts are repeated over and over they actually change neural pathways in your brain. The more frequently you have the same thoughts the busier these pathways get. And the busier these pathways, the stronger and more sensitive the neural connections become.

NEGATIVE THOUGHTS

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If you bombard your cells with negative thoughts you programme your cells to receive more negative thoughts. You also reduce the number of receptors for positive thoughts. You increase your pessimism and it then becomes more difficult to even have positive thoughts.

Similarly, if you focus on positive thoughts you increase your cell’s ability to receive positive thoughts and reduce negative thought receptivity.

When you’re focused on negative thoughts your body fills with the harmful stress hormones cortisol and adrenaline. But when you replace negative thinking with positive thoughts your nervous system relaxes. Your body can heal.

There are many examples of the power of positive thinking demonstrated by the placebo effect. The body heals itself if it believes it’s taking or doing something that heals, even if it’s only a sugar pill. Similarly, if you’re convinced you have mastered a new skill your body will then be able to perform it.

The opposite state to placebo is termed the “nocebo effect” and it demonstrates the physiological effects on your body of negative belief, fear, and anxiety. Negative thoughts and emotions trigger the amygdala, the part of the brain that triggers the “fight, flight or freeze” stress response.

The stress response is a throw-back to cave-man days, a response designed to switch on whenever you were facing danger. It would then switch off again as soon as the danger had passed and the nervous system would relax. In our modern world this response often engages when we experience chronic stress or negative thinking. However, because the stress is ongoing the response doesn’t disengage. We remain in the fight-flight-freeze stress response.

If your nervous system gets stuck in this response you become more predisposed to illness because the body’s self-repair mechanisms don’t function well.

CHANGE NEGATIVE THOUGHTS

Neural pathways formed by continued negative thoughts can be consciously changed and the good news is it only takes about thirty minutes a day to establish new pathways.

Adopting strategies that support new thinking are a great way to establish new habits. Ninety-eight percent of all behaviour is subconscious so changing a habit of negative thinking requires you to take conscious daily action until new thought patterns have become automatic.

POSITIVE THOUGHT FOCUS

Focus on these strategies to develop the habit of positive thoughts.

  • Affirmations
  • Visualisation
  • Vision boards
  • Giving thanks
  • Saturating your consciousness with positive audio and reading
  • Replacing negative self-talk

AFFIRMATIONS

Your subconscious cannot tell the difference between fact and fiction; it simply believes whatever you tell it. When we repeat positive affirmations, our brain takes the message in the affirmation as fact. In effect, we are telling our subconscious we already have something before it arrives. Or we are projecting a quality onto ourselves that we may not accept.

Repeating statements formed in the now such as “I love my work and am paid abundantly” sends a positive message to the subconscious, which believes whatever you tell it.

Affirmations need to repeated frequently through the day and continued until the new mindset has become established

VISUALISATION

Like affirmations, visualisation is again effective because of the inability of the subconscious to tell what is real and what is vividly imagined. Making simple visualization techniques a part of your daily life helps establish new habits and new thoughts.

VISION BOARDS

Vision boards are a collection of images of the ideal life you’d like to have. They are great for visual thinkers bringing their focus and their thoughts to happy positive possibilities. Whenever you look at them they will evoke happy thoughts. It only takes a few seconds for your brain to retain an image and looking at the same positive image frequently helps form positive thinking quickly. They can be kept on a computer, on cardboard, framed on a wall.

GIVING THANKS

Practicing gratitude is not just a case of convincing yourself that things are great, nor is it deluding yourself that negative things don’t exist. Whenever you practice gratitude you brain releases a flood or neurotransmitters like dopamine, the ‘happy hormone’, rewarding you with a sense of alertness and general happiness.

Your brain quickly learns to seek out more of these feel-good experiences, switching your thoughts from negative to positive.

REPLACING NEGATIVE SELF TALK

When we’re in the habit of negative thinking we tend to use dis-empowering words such as “I can’t”, “it’s no use”, “I should/must/won’t” and many others. Recognising when we use these words and consciously replacing them with empowering words can begin to change those neural pathways. Phrases such as “how can I”, “I trust”, “I am popular” are just a few that lift your feelings about yourself and pave the way for more positive thoughts.

CONTROL NEGATIVE SELF-TALK

Of course, positive thoughts and attitudes are not the only answer, and they can’t entirely control what happens to your health. Genetics still play a part and accidents still happen. But although you may not be able to prevent these, the way in which you think and respond particularly when it comes to fear, affects how well you recover and move on.

The power to influence and even direct your physical health, your emotions and your mental experience lies firmly with you. Every cell right down to your DNA notes your thoughts. Choosing to keep your thoughts positive, focusing on gratitude and other positive practices, and locking positive recognition into your physical body will keep you healthier and happier.

It’s up to you. You’re the only one who can govern the nature of your thoughts, and it’s your responsibility to consciously direct your thoughts.

Source Articles

http://www.mindbodygreen.com/0-9690/scientific-proof-that-negative-beliefs-harm-your-health.html

http://www.scientificamerican.com/article/your-thoughts-can-release-abilities-beyond-normal-limits

Disclaimer

The Information contained on this site is for your general health information. It is not intended to be used as medical advice and should not be used to diagnose, treat, cure or prevent any medical condition, nor should it be used for therapeutic purposes. The information is not a substitute for independent professional advice and should not be used as an alternative to professional healthcare. If you have a particular medical problem, please consult a healthcare professional.

© Catherine Bullard and Happy Holistic Health, 2012. Unauthorised use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original content

Conscious Mindset

Access the Power of Gratitude

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The practice of gratitude as a tool for creating happiness has been mainstream for years. Long-term studies support the effectiveness and benefits of gratitude practice. They suggest a positive, appreciative attitude contributes to greater success in work, greater health, peak performance in sports and business, a higher sense of well-being, and a faster rate of recovery from surgery. The power of a gratitude practice is substantial.

But while we may acknowledge gratitude’s many benefits, its practice can be difficult to sustain. So many of us are trained to notice what is broken, undone or lacking in our lives. And for gratitude to meet its full healing potential it needs to become more than just an empty word that is tossed around occasionally. We have to learn a new way of looking at things, a new habit, a whole new outlook on our life. And that can take some time.

That’s why practicing gratitude makes so much sense. When we practice giving thanks for all we have, instead of complaining about what we lack, we give ourselves the chance to see all of life as an opportunity and a blessing.

Remember that gratitude isn’t a blindly optimistic approach in which the bad things in life are whitewashed or ignored. It’s more a matter of where we put our focus and attention. Pain and injustice exist in this world, but when we focus on the gifts of life, we gain a feeling of well-being. Gratitude balances us and gives us hope.

There are many things to be grateful for: early spring flowers, colourful autumn leaves, legs that walk, friends who listen and really hear, chocolate, fresh eggs, warm cosy jackets, ripe tomatoes, clean air, the ability to read, roses, our health, butterflies. What’s on your list?

 

Ways to Practice Gratitude

    1. Keep a gratitude journal in which you list things for which you are thankful. You can make daily, weekly or monthly lists. Greater frequency may be better for creating a new habit but just keeping that journal where you can see it will remind you to think in a grateful way. It helps you to look past the problem in a situation to find the blessing in everything, even if that blessing is a difficult lesson.

      2. Make a gratitude collage by drawing or pasting pictures of things for which you are grateful

      3. Practice gratitude around the dinner table or make it part of your night time routine

      4. Make a game of finding the hidden blessing in a challenging situation

      5. When you feel like complaining, make a gratitude list instead. You may be amazed by how much better you feel

      6. Notice how gratitude is impacting your life. Write about it, sing about it, express thanks for gratitude

      7. Give at least one compliment daily. It can be directed to a person or you could invite someone to share your appreciation of something else – such as “I love how beautiful the autumn leaves are, don’t you?”

      8. When you find yourself in a difficult situation instead of getting angry or fearful ask yourself “What can I learn here? How can I grow from this experience? What is there here that I might later look back on and be grateful for?”

      9. When you’re in a situation that creates negative feelings within you, search for something positive you can focus on instead. For example, instead of “it’s cold and dreary this morning” think of “the fresh crisp morning air clears my head so I can focus better.”

      What are you most grateful for in your life today?

      Please share your thoughts with us in the comments below.Save

      Author’s content used with permission, © Claire Communications

      Disclaimer

      All information and opinions presented here are for information purposes only. They are not intended as a substitute for professional advice offered during a consultation with your health care provider. Do not use this article to diagnose a health condition. Speak to your doctor if you think your condition may be serious or before discontinuing any prescribed medication. Please consult your health care provider before following any treatment suggested on this site, particularly with an ongoing health issue.

      © Catherine Bullard and Happy Holistic Health, 2012. Unauthorised use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original contentSave

      Holistic Health, Stress & Overwhelm

      Ground Yourself and Connect to Earth Frequencies

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      Grounding is one of the most simple and fundamental ways to rebalance your energies. Walking barefoot on the earth immediately makes you feel whole again, but it isn’t the only way to ground yourself and bring you back to centre.  Here are eight ways to ground yourself with thanks to Adam Lanka of healthy holistic living

      The term grounding means connected to the Earth, and it is one that spans numerous different cultures, traditions, and spiritual practices. While it is associated with feelings of balance, connection, centeredness, sinking, being anchored and in the flow, I would like to explore the greater implications of what is happening every time you go outside and relax into nature.

      All species upon our planet are shaped by the forces and presence of the Earth and the cosmos, and as such this connection is deeply inherent to a sustainable state of well-being. The Earth, as an organic and inorganic system, is constantly bathing all life on the planet with its highly ordered and coherent electromagnetic field. The natural tendency of an organism is to couple with the Earth’s energy field, and come into a state of mutual cooperation and harmony with its external environment, finding its niche and its place within a system.

      What we need to understand is that all systems strive to achieve, return to, or maintain a state of pure coherence. In every single moment, whether one is aware of it or not, we are taking part in a constant process within our universe, coupling with other energy fields and finding some sort of balance within this space. This happens everywhere, with life within an ecosystem, when you sit down in your favorite chair and watch television, when you play with animals, or when you say hello to your neighbor. We are constantly interacting with the energy fields all around us in varying degrees and to varying results.

      The more organized or coherent these fields are, the more effectively and efficiently energy can be transferred to both stimulate and enhance the lesser organized of the two. Of utmost important to all life on our planet, the Earth’s field has a normal lower range of ~7.8 Hz, also known as the Schumann Resonance.

      This natural rhythm is found in multiple places within the human organism, and it is inherent to functioning at our most efficient, sustainable, and coherent state. The human body cavity resonates at 7.8 Hz. Our Alpha and Theta brain waves both border the frequency of 7.8 Hz. These brain waves are associated with insight, intuition, inspiration, meditation, relaxation, and calmness.

      Thus, the Earth resonates with our biological system, bringing us into a state of greater coherence. This enhances our mental, emotional, and physical wellbeing. When grounded, organisms operate more efficiently and harmoniously and can more freely access the Earth’s stabilizing electromagnetic energy to increase vitality, health, wellness and enjoy a prolonged lifespan.

      This is ancient knowledge that is expressed in widely different cultures, traditions, and spiritual practices, and it all draws from our connection to the Earth. It is then important to become aware that the dominant Western paradigm in the world at the moment is largely set up to alienate people and hinder this connection to the Earth.

      The economic system is set up to keep people inside generating information, in large buildings of stone and metal that disconnect us from the Earth. We surround ourselves with machines and technology that constantly bombard us with electromagnetic radiation, i.e. telephones, computers, televisions, etc. We are sold pieces of insulating plastic or rubber to put onto our feet when we are out in nature, hindering the flow of energy from the Earth up into our physical vessel. Pollution and invasive procedures within the Earth distort the electromagnetic field.

      Thankfully, we can cultivate our connection to the Earth and facilitate a more coherent, healthy state of being through the practice of grounding. Below are detailed many different methods that one can utilize to bring the human organism back into harmony with the Earth’s energetic field:

      Simple Ways Of Grounding Yourself

      1. Go Outside

      Be out in nature; go to a field, a mountain, a swamp, a river, a stream, a beach, the ocean. Get out of the office, off of the couch. Be in the presence of nature, be in the presence of life.

      2. Walk in Nature Barefoot

      Enjoy some quality barefoot time. The human species has thrived for thousands of years barefoot, let’s take the time to return to this practice in our daily life.

      3. Hug a Tree

      It’s science; go couple and touch another organism to balance your energy field.

      4. Use Grounding Technology

      Many people and companies have developed technology to ground you and replenish your body with negative ions. The Earth is the largest electron donor and receiver, and the ideal PH of the human body is alkaline to neutral. Germs, bacteria, parasites, viruses have a positive charge and thrive in an acidic environment.

      Using grounding electrodes helps increase the electro-negativity of the human organism, making the internal environment more alkaline, which is widely recognized as critical to a healthy immune system.

      Innovative products for grounding the body in unnatural environments like the Earthing mat, or the Earthing sheet from Earthing.com are practical ways to maintain harmonizing electro-magnetic contact with the earth.

      5. Utilize Visualization

      As conscious beings, we can alter and regulate our energy field through our changing emotions, and how we choose to feel. Visualization is an ancient practice that is incredibly effective and can be done in any moment, no matter where you are. Below are a few techniques that are quite effective.

      spiritual grounding

      6. Grounding Chord

      Visualize, see, feel, or simply be aware of the center of the Earth and the free energy that it emits. With your mind and heart, reach down into the core, and pull up a pulsing, twisting chord of energy from the depths of the Earth. Hook this chord onto your root chakra, or sacral chakra as well for women, and feel the immediate connection between you and the Earth as the energy flows through you. You may become aware of a sinking feeling, a tightening and flexing of the perineum and muscles in your groin and butt area. Conversely, you can also flex these muscles and concentrate on sending the chord down into the Earth, as well.

      Practice and repeat this process as often as you need. Experiment with different chords of different colors and thicknesses, and experience the incredibly wide variety of sensations that it will instil in you.

      7. Tree Meditation

      Visualize, see, feel or simply be aware of your body, and become a tree. Feel your feet grow roots that sink down into the Earth and anchor you to it. Feel your legs and thighs become wood as well, as the roots that grow up from the ground encircle and entwine themselves around your legs, and continue to spread up your body. Feel the straightening in your spine as you become a trunk, feel the energy rising from the Earth up into your stomach, into your heart, into your head. Feel your arms become branches that grow, stretch, and reach for the sky, drinking in the light of the sun and changing it into energy. Feel your crown open as it fills with light, which then flows down into your roots and into the Earth.

      8. Mountain Meditation

      Visualize, see, feel, or simply be aware of your body becoming a mountain, turning into stone. We see only the tips of mountains, their roots run deep into the Earth. Feel your legs and lower body anchoring into the bedrock and stone of the Earth, and the feelings of peace and calmness that come with it. Become the base of the mountain as it grows upwards and reaches into the sky. Feel your crown as the top of the mountain, where the Earth and sky meet and mingle; the connection of these two opposite spectrums that are in perpetual balance.

      techniques for grounding yourself

      We have the ability to regulate and change our state of being. While indeed we are a product of our environments, constantly in the presence of other external forces and influences, we always have a choice as to how we choose to feel and how we respond. We have the choice to change our external and internal environment to come into a state of greater harmony and coherence. I invite you to utilize the information and techniques above to increase your coherence, elevate your vibration, and take your power back to be the change in the universe you wish to see.

      Disclaimer

      All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

      Adam Lanka

      Adam Lanka, originally from North Carolina, is a traveling philosopher, energetic arts healer, and physicist. His passion and interest are in bridging the gaps in the dominant paradigm, uniting science and spirituality into one journey of consciousness, and elevating the vibration of humanity. To learn more about Adam, please visit his personal blog, The Wanderlust. Find him on Facebook at Gateway Explorations.

       

      Conscious Mindset, Holistic Health, Self Care, Stress & Overwhelm

      28 Awesome Ways To Recharge

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      Do you feel burned out, run down, and exhausted? That’s no way to enter a New Year! It’s been a tough year for many and now it’s important to regroup and recharge as we roll on towards the year-end. Because I want to help you stay ahead of your game, I’ve put together this list of ways to rebalance and revitalise body, mind and soul so you can be your renewed best, ready for any challenges the New Year throws at you.

      Revitalising yourself has much to do with releasing what no longer serves you and many of these practices involve letting go of the old. With the year drawing to a close it’s the perfect way to say goodbye to the old and make space for all the future holds for you.

      REVITALISE YOUR MIND

      revitalise your mind

      1. Know Your Limits And Set Boundaries

      Whether you’re someone who’s driven by a burning passion or like me, fired by curiosity and always jumping to the next intrigue, you need to set boundaries. Establishing boundaries isn’t about limitation. It’s not only to ensure your adrenal glands don’t give up from over-stress, and it’s not about conserving physical energy. Rather, boundaries give you the space and energy to spend more time pursuing those parts of your life that give you joy. When you have strong boundaries, you can keep right out of others dramas.

      2. Forgive, Forgive, Forgive

      This is so important. Perhaps the most important step you need to take to revitalize your mind as well as your soul is to let go. If you’ve been hurt by someone in the past and are still carrying that heavy, painful, angry burden it’s now time to release it. Even if they’re not aware they hurt you it’s time to forgive. It’s not about negating what happened, but about you releasing the weight and the toxic, destructive impact anger and resentment have on your body and your soul.

      3. Meditate

      There’s absolutely no question about the benefits of meditating – studies just keep underscoring the many ways it benefits your health and wellbeing. Whether you snatch five minutes in the morning, adopt mindfulness through the day or join a meditation class, it’s simply a matter of finding the form that’s right for you and then sticking to it.

      4. Build Better Relationships

      It’s vital to get out of toxic relationships as they cloud your life with negativity. If you feel it’s too drastic to release them completely start small and schedule a day or a weekend free from all the negative people who drain you – even if you love them. Include anyone who’s quick to criticize or totally self-absorbed.

      5. Get Creative

      When you’re completely absorbed expressing yourself creatively just for fun, whether it’s singing, painting, sewing, gardening or whatever you love doing, it’s really difficult NOT to relax and stop stressing.

      6. Expand Your Experience

      get out of your comfort zone

      Challenge yourself by setting a date with just yourself to do something outside your comfort zone. Spend time alone discovering your capabilities. Find something that challenges you like hot air ballooning, scuba diving, attending a gallery, or even public speaking. When you challenge yourself you discover how capable you are. You may even find a new interest.

      7. De-clutter Your Space to De-clutter Your Mind

      Clean out the old and make way for the new. And that applies to everything, whether it’s material possessions, outdated attitudes or even people. The amazing thing is that when you start to de-clutter on any one level it flows through into all levels of you, the physical, mental, emotional and spiritual. After you clear out the living-room you’ll find your thoughts shifting and you may even look at the people in your life with new clearer vision.

       

      REVITALISE YOUR EMOTIONS

      revitalise your emotions

      8. Give Back

      Volunteer – your time, your knowledge or your support. Volunteer at a food truck, a shelter, or anywhere you are reminded of all the blessings you have in your life.

      9. Be Present

      Set aside some time each day for a thought diet. Limit your thoughts to the here and now, focusing only on the present. Forget the past and let the future unfold in its own time.

      10. Count Your Successes

      We can be quick to criticize our failings but often completely overlook our successes. Give yourself permission to feel proud of ALL your achievements, no matter how small.

      11. Cry And Release

      If you just need to let it all out release it through intentional crying. Run a warm deep bath, add some Epsom salts and essential oils and soak. Cry out all the burdens of the last twelve months. Let it all flow until you feel relaxed, lighter and more positive. Emotional crying releases toxins that are byproducts of stress so your body will be cleaner and lighter too.

      12. Create a Worry Time Window

      If you’re someone who worries chances are it keeps you awake at night and stops you enjoying life to the full. Setting aside ten to thirty minutes each morning or night for just “worrying” frees you up for the rest of the day. When you find yourself starting to worry outside this time put the thought aside to revisit at the designated “worry window” time.

      13. Be Honest

      Lying to others doesn’t honour them or you. Allow yourself the gift of honest thoughts and communication with others. Having to keep up a lie is a heavy burden to carry.

      14. Special “Me-Time” Alone

      Time spent with just you is pure gold. Learning to say “no” to others and making space for yourself in your busy life provides an opportunity to heal and revitalise. It not only helps you connect with your inner wisdom more deeply, it also recharges you. Make time for yourself.

       

      REVITALISE YOUR BODY

      revitalise your body

      15. Get Outside and Ground Yourself

      Go outside, take off your shoes and sit or stand on the earth, the grass or in the water to ground yourself. Just being in nature lifts your spirits. Our modern environment has a toxic effect on your body and directly connecting your body to the earth through your skin creates a chemical reaction within your cells that helps rebalance you. Focus on being present and breathe deeply to oxygenate your blood and fire up your brain cells.

      16. Simple New Year Detox

      Instead of vaguely vowing on January 1st to “lose weight”, “eat healthy” or “exercise more”, do a mini detox to help you quickly recover from too many festivities. Set aside a day, weekend, even a week to take a break from alcohol, processed foods and sugar. Plan ahead. Get in fresh fruit and veges, wholefoods or minimally processed foods, or even go totally organic. Drink lots of pure water to flush out any toxins. Add warm lemon water in the morning. Do whatever you can manage. You’ll feel clearer with more energy.

      17. Reset Your Sleep Clock

      Adults need 7 to 8 hours sleep every night. Having a sleep-in on the weekend doesn’t balance your sleep bank. When you’re chronically sleep deprived, your brain stops getting the messages that you’re tired so you’re not even aware any longer that you need sleep. If you’re not getting at least 7 hours sleep a night your brain needs retraining.

      18. Get Physical

      Research shows we need physical exercise every day, which could be weights, running or a gym workout. Or instead, you could do gardening, walking, swimming, tai chi, dancing, rope skipping or any other activity you enjoy. I have a really, really long hallway and I love reading. So, when the weather’s foul I walk briskly up and down the hall for 30 minutes, reading all the way. Just get active!

      19. Love The Sun

      Make a daily date with the sun. Not only does it brighten your outlook it also provides you with vitamin D. It’s the only natural source of this essential building block which is required for hundreds of functions in your body.

      20. Drink Up

      Carry a bottle of water with you and sip through the day. You’ll be surprised at how much you manage to drink. Surprisingly when you’re chronically dehydrated your brain mixes up the messages it gets from your cells and tells you “you’re hungry, go eat” instead of “go drink”. Also too many people substitute coffee, tea or soft drinks for water, which act as diuretics and deplete your body of moisture.

      21. Eat A Rainbow

      eat a rainbow

      Who doesn’t love a rainbow? The colour of fruit and vegetables tells you which antioxidant it contains. It’s not enough to have just one or two colours, you need the full range. So aim for five or more different colours on your plate to get a broader range of antioxidants.

       

      REVITALISE YOUR SOUL

      revitalise your soul

      22. Practice Gratitude

      Remind yourself of just how fortunate you are and of all the bounty in your life. Keep a Gratitude Journal to record three things you are thankful for each day, no matter how small.

      23. Evict Your Inner Critic

      silence your inner critic

      We’ve all got one, that voice inside our head that’s so quick to point out all the holes in our plans, to warn us we don’t have what it takes to succeed and to remind us of our past mistakes and failures. I used to call mine “The Committee” because sometimes it felt like a whole group was ganging up together to completely overpower me. But you can evict them.

      If you’re a gentle person bribe that inner critic outside your head, or explain nicely that you’re the boss and have the final word. If you’re a bit blunter you could do as I did. Whenever that “Committee” started criticising I’d jump in with “sit down and shut up” before they could get going. It’s amazing how quickly you can silence the critic simply by deciding that YOU’RE the one in the driver seat who makes all the final decisions.

       

      24. Release Guilt

      Guilt is simply homework from your Inner Critic. When you reclaim control from the critic you don’t have to carry the guilt either. Write down what you feel guilty about, the whole story if you want, and finish it with “I forgive you” (that part is really important). Next read it out loud. Lastly burn the paper. The three steps of this small ritual each plays an important role. By writing you crystallize the issue, including your forgiveness of yourself. Speaking the words out loud empowers them. Burning the paper symbolically releases your guilt.

      25. Listen With Your Whole Self

      Open yourself to someone trying to tell you something, and listen without any judgement and without giving advice. Don’t relate what they say to your own experiences. In fact just listen, nothing more – unless they ask for your thoughts. Listening without engaging your inner critic or your life story is one of the greatest gifts you can give others and it nourishes your own soul.

      26. Give, And Wish For Nothing In Return

      Cultivate generosity. Giving enriches somebody else’s life. Giving without expecting anything in return also equals deposits in your happiness bank. Passing it forward is one simple way to give. Check The Wake Up Project for mindful living tips, uplifting kindness stories and free kindness cards.

      27. Gain Clarity By Connecting With Inner Wisdom

      connect to your inner wisdom to get clarity

      Taking time to meditate, pray or do any practice that connects with your inner wisdom and develops your spirituality is an investment in defining your purpose and passion. Your inner wisdom is like the GPS for your life and provides you with guidance and clarity about who you are and your life path.

      28. Ditch “Rule” Words

      Words like should, must, don’t or can’t are all ‘rule words’ that indicate somebody else’s expectation of you. Ditch rules set by others that contain any of these or similar words. When you set new standards that honour your needs and rights you reinforce your personal boundaries.

      Please share your favourite ways to recharge and revitalise yourself in the comments below

       

      Disclaimer

      All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.

      © Catherine Bullard and Happy Holistic Health, 2015. Unauthorised use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original content

      Conscious Mindset, Uncategorized

      Gratitude. Generosity. Growth.

      5 Comments

      Is your life happy? Do you remember to enjoy the little things in life? Do you express your gratitude every day?

      In order to live a healthy happy life, you need to address all aspects of your life and surroundings. You need to go much further than just getting fit or changing what you eat. Fitness and diet obviously support and develop the physical body. But they also develop the mental and emotional bodies to a degree. They do this by releasing endorphins during exercise, and by creating a better chemical balance in the brain through good food choices.

       

      The mind-body connection is well recognised and it’s known your emotional state affects how healthy your body is.

      Holistic growth involves changing and improving on all levels – spiritually as well as physically and mentally. It requires you to be constantly aware and willing to make changes in attitudes, to practice mindfulness, to cultivate gratitude and to open your heart with generosity.

      To develop your spirituality you don’t need to follow a religion although you can if you prefer. But you do need to develop a close and meaningful relationship with your essential inner self. You could go and undertake something quite life-changing such as a silent Vipassana Retreat to achieve this. But often it’s by simply looking at the things in your life differently that you create the biggest impact, and you can do this in small ways every day.

      Becoming connected to the world directly around you in a positive and meaningful way creates a snowballing effect that leads to big changes within. By developing and practicing this you also show love and care for yourself.

      You can do this by:

      • showing love and care for the Earth in your own neighbourhood
      • appreciating the small gestures of those you cross paths with
      • acknowledging when things fall into place smoothly
      • actually noticing what is going on around you

      The Key

      The key to achieving these grass root changes is in the cultivation of gratitude. This results in you becoming more generous, which then leads to personal awareness and growth. What a great chain of events!

      Gratitude is a funny thing. We are all taught to say please and thank you. But we’re not often taught how to feel and express gratitude for our life.

      I remember teaching this basic social grace to my son when he was 3 years old. As he and his little friend were exchanging Christmas gifts the boys were told to “shake hands” to show gratitude and thanks. They looked at each other bewildered for a moment and then both started shaking their hands wildly in the air around themselves.

      But gratitude is not just about saying thank you for a gift (whether you like it or not). It’s about finding joy in the detail of your life and bringing the focus of your life back to the minutiae around you.

      It’s about bringing an awareness of the continual flow of life and a development of your connection to all, within.

      It’s about recognising all the blessings that are a part of each day, the blessings that often get lost in the daily humdrum.

      Gratitude’s about finding joy in the detail of your life.

      Gratitude is about learning to find joy in the detail of your life
      Gratitude’s about finding joy in the detail of life

       

      Living In The Moment

      When exactly is it we first become focused on “keeping your eye on the prize”? I see this as the single most important attitude that undermines the practice of gratitude. We spend our life focused on achieving the promotion, the dream house, cool car, we follow fashion which changes so fast we constantly need more new garments, we work towards the next holiday, beautiful jewelry and on and on and on.

      We’re driven by never-ending striving for what we need to achieve and own, our eyes constantly focused on what’s up ahead, the big prize.

      When we live with this focus we miss the life around us, the little details of our everyday life…we fail to ever live in the moment.

      Living in the moment is what we’ve been told to do in order to know, understand and improve ourselves, but we’re never in the space to achieve it.

      By cultivating gratitude and forcing yourself to bring your focus back from what you desire or want to achieve you start to notice the small things around you, and to find ways to give back to the earth as well as to the people in your life.

      By cultivating gratitude you also cultivate generosity.

      Gratitude Journal

      One way to begin cultivating gratitude is to start a gratitude journal. You can buy these, but it’s nicer to find a small blank journal with a cover that sings to you, so it’s more personal. Every day you record three things you are grateful for. It helps to focus on what’s good in your life every single day. It’s also a way to keep depression away. When you start to recognise that your life does have joys, even if they’re small, that in some ways you are fortunate, it becomes more difficult to be consumed by the bleakness of an unfulfilled life.

       I’ve kept gratitude journals in the past but don’t right now. Instead it’s enough before I go to sleep every night to simply acknowledge what I’m grateful for from the day. Recently I got to 28 small incidents from my day before I decided to stop and go to sleep. I hadn’t even got to including the mundane things like the bright sun on a winter day, and that my car started in spite of the frosty morning. I generally go to sleep smiling!

      Give some thought to how you approach your life. Do you notice how friendly the storekeeper is? How your washing was all dry when you got home even though it’s cold? Or even that you had time to hang it out before going out? Do you appreciate that someone hugged you out of the blue? Or that you got a string of green traffic lights so you arrived home earlier? How about that someone admired your scarf? Do you feel gratitude for the clean smell of rain after a long, hot dry spell or a sweltering humid morning?

      Do you remember how wonderful these things are, or have they become simply a part of your life that you no longer notice and so no longer appreciate?

      Benefits of a Grateful Outlook

      • Practicing gratitude reminds you to thank other people. Often we forget to thank the people who are around us day-in, day-out. We forget to remind them how important they are to us. Giving a quick word of thanks, a hug, or even sending a message improves their day and yours too.
      • Practicing gratitude reminds you about all the good things in your life. It’s easy to get drowned in daily problems and challenges. Try looking for the good in every thing that happens, even the difficult ones. Did the challenge offer you the opportunity to learn something? Does it allow to enjoy things you like in your life, like holidays or family time?
      • Practicing gratitude forces you to recognize and concentrate on what’s really important in your life. Instead of living with tunnel vision when you’re stressed, gratitude forces you to shift your perspective a little.

      How to Practice Gratitude

        So, are you a grateful person? Is practising gratitude the pathway to finding happiness? Has the time come for things to change for you?

        Now is the time to teach yourself to live in the moment as you did when you were a small child. To learn to live in the moment while still functioning in a job, a family and a modern life.

        Go out and get yourself a beautiful small gratitude journal and tonight write down three things you’re grateful for. If you don’t have a journal start one on your phone! It’s all about developing a habit…the habit of finding positives all around you and then paying them forward. And when you do this watch how your joy in life grows as you also grow.

        World Gratitude Day happens on September 21st. What better time could there be to start your Gratitude Journal?

        And me? Today I’m grateful for you, dear reader. Thank you for visiting.

        Please share what you’re grateful for in the comments below.

        Disclaimer

        All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

        Related articles

        Gratitude’s the attitude, baby (betheloveoflife.wordpress.com)

         

        Stress & Overwhelm

        Clear Your Crap For Clarity And Control

        1 Comment

        So many people feel overwhelmed today, and stumble through their life trying to stay a-top the wave of obligation and busyness, without falling and crashing. Just staying up there requires energy and effort. Getting rid of stuff can help clear some space in your life and your head to make that balancing act just a little easier.

        As life continues to speed up the feeling that we need to simplify, if only to stay on top and survive, is expanding and gaining importance. De-cluttering is often the first step towards a simpler life. The beauty of clearing out the junk in your life is that it’s not limited to just the old clothes you no longer wear but can be undertaken as a conscious project where you target clearing on every single level of your being.

        Clear Your Crap

        Everyone is familiar with spring cleaning but not so many set themselves up to undertake the “whole enchilada”, to declutter more than just their possessions. When you begin to view de-cluttering as a “life-cleanse” rather than as simply a bit of a clean-out you set yourself on a path for a cascade of dynamic life-changing effects.

        Everyone has stuff in their life that no longer serves them, baggage that no longer supports them to be the best they can be. Sad to say this outdated stuff can even include people.

        To do a full de-clutter of your life really takes some hard soul-searching. In order to totally renew ourselves on every level we need to clear not just belongings but also outdated or negative beliefs, debt, bad habits, people that who leave us feeling bad about ourselves, judgments and criticisms of self and others, or mental clutter.

        For many of us holding onto excess possessions, thoughts, emotions or beliefs, has to do with our past experiences and what we learned as we grew up. Relationships, feelings of obligation, debt can all be tied tightly to emotions that are rooted deep in our early years, so they can sometimes be difficult to dislodge. Often we are not even conscious of where they arose from.

        The process of life de-cluttering can seem a mammoth exercise. It can seem completely overwhelming and confusing. Where to actually begin could even stop you from starting.

        But the same rules that apply to spring-cleaning also apply to making the total life clean out happen. Just as you start spring-cleaning in one room and work systematically through the whole house, so too do you start with one small part of your life and clear that first.

        It is all about recognizing what needs to go and then breaking the huge challenge down into small steps that are easy to manage and succeed at.

        The beliefs, habits, and possessions in our life can have a great hold on us and shifting them out of our life can be very challenging and difficult. Often by clearing out excess possessions in our life we create a ‘roll’ that then eases us into decluttering the trickier things.

        By starting in our homes and removing the excess we open the way for a decluttering on all levels. We open the way for clarity and space not just in our surroundings but also in our mind, body and spirit. Once we declutter our possessions we can begin to recognize, examine and discard those more challenging things in our life, the mental clutter, debt, bad jobs, even relationships.

        Often we can have a sense that we don’t really feel happy, or passionate about life. But we may not be able to pinpoint where the feeling stems from. Sometimes we have just become so caught up in living, juggling work, kids, friends, parents, money, plus all the other obligations of life, that we have lost sight of our own needs. The negatives in our life have been absorbed and become so ingrained that we don’t even notice them as being less than ideal anymore.

        I like to think of these outdated rose-and-pearlparts of our life as the grain of sand in the oyster shell. The sand grain sits there irritating the poor oyster. But with work the oyster is able to transform it into a beautiful gem, a pearl. By opening up the shell of ourselves and working on the irritating grains of sand in our life we can transform problems into pearls.

         

        When we de-clutter we learn to let go and create space. There is a saying that if we want something new in our life we need to first make a space for it to fit in. With our life becoming even fuller and more challenging every single day it seems imperative that we clear every aspect of it that we can. New things will always move into our life, it is the nature of living, but whether we have the space in our life to embrace the positive that waits to arrive depends on whether we are prepared to release the negative first.

        As we declutter we gain a sense of lightness as each non-supportive thing leaves
        us for good. These are heavy burdens and releasing them lifts the weight from our shoulders giving us a sense of freedom.

        Whether the clutter in our life is physical, emotional, or mental it takes a good deal of effort to maintain our relationship with them. When we own less we need to devote less attention to stuff and so we gain the precious commodity of time.

        To begin your declutter start by drawing up a plan. Don’t worry if everything isn’t included. Things that need to good will become apparent as you go ahead. Start simply with releasing the most obvious things. Break the process down into small steps and tackle one at a time, then move on to the next. Stop along the way to acknowledge what you have cleared and pause to notice if more stuff has arisen.

        If you need help to get clarity about where to begin, or help to form a plan of action, or you know you’ll be able to do this if you just have the support to keep you on track, I am here to help.

        journal-55859_640

        Disclaimer

        All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.

        Conscious Mindset

        Find Control – Step By Small Step

        1 Comment

        Sometimes we get so set in our habits it becomes impossible to think about changing them even if doing so means taking back control in our life. Often the route to changing mindset and habits seems too tough to even begin. That’s where process becomes vital. A plan that breaks down the insurmountable changes you need to make into small easy steps is invaluable as it makes those changes easily achievable.

        When my son was in his first year of University he visited his Naturopath for some health issue. Hardly surprisingly, the naturopath called him out on his eating habits, asking why he ate junk, specifically McDonalds, for lunch. His university was surrounded by great little Asian cafes and the naturopath suggested he could get a big bowl of vegetables especially broccoli, instead.

        My son came home reporting he’d been told to eat broccoli for lunch. He laughed a lot, said “Yea right! As if (that’s ever going to happen)” and for him that was end of any change. Totally normal response from an eighteen-year-old, I thought.

        Telling someone this age to replace all his delicious (to him) foods with another that he didn’t particularly like, was like speaking to closed ears. For him the cost of what he’d lose, and the task itself were both simply too big. He wasn’t prepared to give up his foods because he loved them. He couldn’t find motivation as he wasn’t really convinced enough that his poor diet was contributing to his symptoms, in spite of what his naturopath and I told him. He didn’t see the benefit, better health, as big enough compensation for the loss of a habit he loved.

        Small Steps

        So we talked, and I gently nagged, and he eventually agreed to try out the nearby cafes once a week and let me know if there were any worth visiting.

        Focusing on the deprivation involved makes it really difficult to see the benefits of changing habits.

        I also suggested he modified the instructions a little to make it easier and feel less of a chore. The prospect of steamed broccoli for lunch five days a week didn’t cut it with him. But when I broke it down into small steps by suggesting he try mixed vegetables just once a week the task suddenly became manageable. He no longer saw it as an imposition as he actually really enjoyed the new foods offered.

        When I modified it to something less extreme than a bowl of broccoli, and made the change smaller, it was far more appealing to him, and better than the junk food health wise. In fact, he came to enjoy the variety.

        Change is Challenging

        Changing habits is never easy to do especially when they are ones you really enjoy. When you focus on the deprivation that’s involved, of how much you’ll miss out on if you drop or change the habit, any benefits can become difficult to see. Without obvious benefits there’s no incentive for you to do it.

        The other big problem that often stops you before we even start changing your habits is the actual logistics involved. Sometimes the organisation required to make change becomes so huge it seems insurmountable. While there must first be enough motivation for you to put in the effort, the steps to get there must be designed so it’s actually easy to manage them.

        One simple way to overcome the looming challenge of making change is to break the goal into easy steps.

        In my son’s case he not only thought he’d miss out on something he loved, but he also had to consider the issues or steps involved in deciding which café to go to before he’d commit to doing it. He had to consider which ones he could afford, which would have quick service to fit into his lunch break, which menu looked better, and perhaps most importantly whether his friends would also change so he didn’t need to eat alone. The last of these was a ‘maker or a breaker’. If his friends had stayed with the junk food option, the steps to change would have been insurmountable in his assessment and he would have dropped the idea before starting it.

        Start Small

        By changing just that one meal a week my son’s lunches were 20 percent healthier than they were before. And it opened the way to eating healthier because once he started, he found he enjoyed it as much as the junk. This made it easier to replace more and more meals with healthier options over time.

        This is a tactic I often suggest to clients. Most of them love their coffee but often coffee contributes to their ill-health. If I ask them to stop drinking coffee they often agree reluctantly but don’t actually make any change, and sometimes even don’t tell me they still drink just as much.

        But if they only have to cut their coffee back from say four cups a day to three the task is much more achievable, and they start to see benefits immediately. They’re already doing 25 percent better than they were before, so are closer towards their goal of good health.

        Focus on The Now

        Many times when you just don’t ‘feel the joy’ it’s normal to want to change your life. But if you are so busy focusing on the end point where your life would be totally happy, blissful and perfect, that place where you are in control of your life, the road to get there appears simply too long and challenging.

        The path to reach your goal can seem too big, the steps insurmountable, especially if it involves juggling many other responsibilities in your life to manage. This is when focusing only on the small thing you need to do and achieve at this time becomes vital. Breaking the task into small steps means you only need to focus on succeeding at the current step. The goal not only becomes more attainable, it’s also not so big that it overwhelms you.

        Breaking everything into small steps is the easiest way to bring about change

        It allows you to take a gentler pathway to that big ultimate goal you have. It also provides an easy way to confirm to yourself that things are starting to change and you are achieving what it is you want.

        Success Gives Control

        When I want to make changes I first break the task down into small steps. Then to I go back through it and break it down again, taking it right down into tiny little steps. There are days when my steps might include one as basic as getting up and going outside. When I get outside on those days, I feel satisfaction that I’ve been able to drag myself away from my work. So I have a sense of achievement that reminds me “I can do this”.

        The steps you take don’t have to be major in themself; they simply need to be defined and achievable. They reinforce your knowledge that you can make the changes you need. Each and every success needs to be acknowledged right when it’s achieved. With each tiny success my mindset shifts a little taking me a step closer to the goal. And most importantly each one will allow you that feeling that you again have some control over your life.

        What do you want to change first? Take another look at how you can break it down into tiny little, easily attainable steps. Then begin, one confident step at a time on the pathway towards your goal.

         

        find control in your life

        Disclaimer

        All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.

         © Catherine Bullard and Happy Holistic Health, 2012. Unauthorised use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original content.

        Holistic Health, Stress & Overwhelm

        Adrenal Fatigue, Cortisol, and That Overwhelmed Feeling.

        2 Comments

        While everyone knows about adrenaline and the ‘fight or flight’ response, not so many know much about the hormone cortisol, the other stress hormone, and how it contributes to Adrenal Fatigue. Both adrenaline and cortisol are produced in the adrenal glands but each performs a very different role.

        Adrenalin is the hormone released when the body is in danger, It promotes quick reaction, throwing you into the best response to get you out of the dangerous situation. It is meant to be released and used quickly after which it switches off.

        Cortisol also plays a part in the stress response. It is essential for maintaining homeostasis in your body and actually regulates many of the changes in your body that are related to stress. It is released in high levels during periods of stress alongside adrenaline. As with adrenaline it is vital that the cortisol response then shuts off so levels can return to normal.

        It is only when stress is ongoing and cortisol continues to be released into the body for prolonged periods that it becomes problematic. Under constant stress cortisol release never gets turned off and this has a negative effect on many body functions.

         

        STRESS ADDICTION

        Unfortunately, our modern lifestyle which is relentlessly stressful produces the perfect platform for the Stress Scenario.

        Stress itself can be very addictive. It’s not uncommon for people to even be proud of the fact that they can juggle a high-power job, family and relationship on caffeine, nicotine and very little sleep. Often we actually applaud people who are able to do it all, and pull off the seemingly impossible.

        But stress burns you out and it comes at a cost. And that cost is chronic illness, diabetes, cancer, a whole gamut of autoimmune diseases, Fibromyalgia, Chronic Fatigue Syndrome or a host of others

        Many people live in a constant state of prolonged stress where stress hormones are continually released into the bloodstream, never getting switched off. As it goes on further symptoms continue to develop until eventually the Adrenal glands themselves are affected.

        Your adrenal glands simply can’t keep up with the amount of stress. They become overworked and can no longer match hormone production with demand. The production of cortisol plummets and that’s when Adrenal Fatigue kicks in. The Adrenal glands are no longer able to produce sufficient cortisol to release that extra boost of cortisol when an emergency situation arises.

        stressed6 overwhelm18876841_s

         

        WHAT IS ADRENAL FATIGUE?

        Adrenal Fatigue is the umbrella term for the group of symptoms caused by this deficiency.

        The primary symptom is fatigue that is not improved by sleep. Those who suffer with this syndrome wake feeling exhausted, drag their feet with tiredness all day, only to find they get a second wind and wake up right at the time they should be going to sleep at night.

        You can read more about Adrenal Fatigue at “Are You Suffering From 21st Century Syndrome?”

         

        YOU DON’T NEED TO BE ANXIOUS TO BE STRESSED

        It’s really important to understand that stress does not just refer to a state of anxiety. Living with a feeling of overwhelm, insufficient or poor quality sleep, eating a poor diet, worrying (about anything), unhappiness, or living with pain, are all situations that create a state of stress within the cells of your body, without you ever feeling anxious at all.

        Stressful experiences like the death of a loved one or a divorce, undergoing surgery, financial hardship or job stress, bullying, even negative thinking can create adrenal fatigue just as easily as poor diet, lack of exercise or pollution and environmental toxins.

        Many, many people spend their entire life in this state, and so live with raised levels of cortisol in their body all the time.

         

        THE EFFECTS OF CORTISOL IMBALANCE

        The effects of a cortisol imbalance fall into two groups.

        The first group of symptoms occurs when circulating cortisol levels are too high and happens during prolonged stress. The second group of symptoms occurs later, once the Adrenal glands are no longer able to produce enough cortisol and circulating levels have dropped significantly.

        The negative effects of higher levels of circulating cortisol:

        Suppressed or weakened immune system
        Raised blood pressure
        Increased blood sugar levels
        Impaired cognitive performance
        Disrupted sleep
        Hardening of the arteries
        Increased fat storage, especially around the abdomen which is associated with an increased risk of heart attacks, strokes, higher LDL and lower HDL cholesterol levels,
        Lower growth hormone and testerone production
        Hyperglycaemia (high blood sugars) and other blood sugar imbalances
        Lowered thyroid function
        Decreased bone density and osteoporosis
        Muscle loss
        Inhibited protein synthesis
        Loss of collagen in the skin and inhibition of the formation of more
        Depression

        Long periods of raised cortisol levels can also damage the brain and memory, reducing the ability to learn.

        The negative effects of lower levels of circulating cortisol:

        Low energy
        Brain fog, fuzzy-headedness
        Mild depression
        Blood sugar imbalances, hypoglycaemia (low blood sugars)
        Fatigue, especially in the morning
        Disrupted sleep
        Low blood pressure
        Lowered immune function
        Inflammation
        Cravings for salty or sweet foods
        Difficulty recovering from illness or stress
        A feeling of being run down or unable to cope
        Feeling awake and alert in the evening in spite of being tired all day
        Body aches
        Moodiness
        Decreased libido
        Increased allergies
        Hair loss

        Overworked Life Plan
        Overworked Life Plan

         

        SUPPLEMENTS FOR ADRENAL FATIGUE

        Natural Health remedies can help speed up your journey back from Adrenal Fatigue, which can otherwise be slow. But if you are also deficient in simple vitamins and minerals you lack the basic building blocks your body requires to build your health. Consulting a Natural Health practitioner will provide you with the advice and treatment you need. Replacing some of the deficiencies will also help.

        These are just some of the vitamins and minerals that Adrenal Fatigue sufferers tend to lack, although not every person will need all these. Your Natural Health Practitioner can guide you best.

        B Vitamins

        B5 contributes to cellular respiration and the breakdown of nutrients. Start with 100mg a day.
        B6 helps create adrenal hormones. Take 50 mg a day to begin.
        B12 helps with energy production, cell repair and red blood cell maintenance. Start with 100mcg a day.

        Vitamin C

        Vitamin C is a powerful antioxidant directly involved with the production of cortisol, and in addition offers many other benefits to your immune system and more. Start with 100mg of buffered Vitamin C a day and increase this gradually.

        Probiotics

        When Adrenal Fatigue affects the digestion, which it frequently does, probiotics play an important role as they contribute towards a better uptake of nutrients to assist the body on its healing journey.

        Magnesium

        As most of the population is thought to be deficient in magnesium supplementing is a great benefit. As well as causing depression and sleep problems deficiency can also lead to muscle cramps and stiffness. Start with 400mg a day.

        There are a number of other supplements that I often like to include in the treatment of Adrenal Fatigue such as CoQ10, Acetyl-L-Carnitine, Spirulina (although it is not strictly a supplement) and the herb Tulsi (Holy Basil).

         

        NATURAL THERAPY

         

        In my clinic Homeopathic remedies and Herbal Essences help with recovery from Adrenal Fatigue. Both these forms of Natural Medicine are effective on their own without the use of additional supplements. Best sustained results occur when Homeopathic medicines are individually prescribed according to Homeopathic prescribing guidelines, by a qualified practitioner.

         

        LIFESTYLE CHANGE

        Lifestyle changes that help reduce the impact of Adrenal Fatigue are helpful.  After strenuous exercise you often get an initial burst of energy but then crash with adrenal fatigue.  Walking, yoga, meditation, tai chai, and qi gong are all gentle forms of exercise that won’t result in you crashing.

        Controlled breathing exercises and techniques are excellent and can be done through the day wherever you happen to be.

        Modifying your sleep preparation rituals can help reduce insomnia and the impact caused by adrenal fatigue, to improve your sleep.

         

        EATING FOR ADRENAL FATIGUE

         

        Help support your recovery by reducing sugars, caffeine, and alcohol at the very least.

        If you must drink coffee or cola do it in the morning and then steer clear of it through the day as it interferes with sleep and adrenal recovery.

        Watch for hidden sugars and replace sugar with stevia where you can

        Avoid alcohol as it contains sugar and creates a boost and crash scenario, interfering with the sleep cycle and causing insomnia later in the night.

        Hydrogenated oils lead to adrenal inflammation, Use good fats like coconut oil instead.

        Processed foods contain many difficult to digest preservatives and fillers.

         

        Have you experienced Adrenal Fatigue? Leave a reply below.

        For more information and advice about how best to treat your symptoms contact your Natural Medicine Practitioner.

         

        stressed3

        Disclaimer

        All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.

         

        Source Articles

        http://www.psychologicalharassment.com/stress-and-stress-management.htm
        http://www.adrenalfatigue.org/cortisol-adrenal-function

         

        Conscious Mindset, Holistic Health, Stress & Overwhelm

        10 Top Tips To Survive The Holiday Season and Start the New Year Powered-Up

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        December, the end of the year – a time of good will and the ‘Season of Stress’. At this time of the year, we are all buckling under the weight of stress – at work, at school, shopping for the Holidays, coping with crowds, financial worries. For almost everyone, stress levels in their everyday life are ramped up right now.

        And then there are the parties! With so much going on it’s almost impossible to reach the New Year without crashing in a heap.

        There is no point waiting until after the damage is done and the celebrations have finished to try to pick up the pieces. The key is to get on top of the extra stress right now.

        Which brings us right back to one of the big stress triggers – you have no time right now to add anything extra into your busy life.

        Simple Strategies to Regain Calm Control

        While the stress hormones, adrenaline, noradrenaline and cortisol were essential to life in the wild, our bodies haven’t caught up, so our stress hormones and lifestyle are not in synch. Too much of the hormones designed to save our life in cave-man days surging through our body today can have dire consequences on our health. The constant level of stress we live with keeps these hormones permanently switched on, constantly increasing our cell’s stress levels.

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        There are many quick and easy ways you can defuse stress in just two to five minutes. It’s simply a case of learning them and then remembering to use them.

        Strategies to Reduce Stress Levels

        These ten wellness hacks take less than five minutes and will get your stress levels down and have you on track to hit the New Year running. Try all of them out or just try one. But do yourself a favour this holiday season and practice a little self-care.

        #1 Sweetly Scent-sual

        Far more than just being pleasant aromas, the flower fragrance contains volatile plant compounds that can reduce stress as powerfully as certain drugs. Keeping fresh flowers or a plant close by in your workspace helps, but to get a powerful effect opt for aromatherapy essential oils. Carry the bottle or roller in your bag for quick application or sniff whenever you feel stress levels rising. Lavender is one of the best, with frankincense often the first choice to reduce stress. Rosemary is my favourite to also increase clarity and focus and peppermint is another good choice.

        Simply take a long, deep breath from your bottle, or dab on your temples whenever you need it.

        If you find your stress levels rising when you are out shopping duck into the closest florist and take some good deep calming breaths.

        Flower Power can also be accessed through flower essences. Carry them with you and you simply drop a few drops on your tongue whenever your stress, anxiety or worry levels start to rise.

        #2 Calm Racing Thoughts

        Sometimes your thoughts can go a bit wild when you are under stress. Your mind is always busy as they run round and round your head, building up your anxiety and increasing your stress.

        When you find this happening begin to focus on a single object, it can be any object, even just a pen. You need to really focus on it, concentrate so other thoughts don’t creep in.

        Once you are focused start to breathe deeply and slowly, right down deep into your abdomen. If you are not sure about doing this, try it out a few times when you are calm to get the hang of the process. You can learn how to belly breathe on Mastering The Breath Of Life.

        Keep the breathing going for three minutes while you maintain your focus. This is an excellent way to calm your mind and relax.

        #3 Breathe…

        You don’t necessarily need to focus and breathe when you feel stressed.

        Deep diaphragmatic breathing alone soothes your nervous system and increases your alertness. Once you have mastered this technique it is easy to simply stop and do it. Even just breathing for two minutes can settle you down considerably.

        Breathe down into your belly, through your nose, hold for a couple of seconds, then release slowly through your mouth.

        #4 Tea Time

        How often do we say “let’s have a nice cuppa tea” after some big drama is sorted out? Full of antioxidants, tea is the perfect way to calm down, especially if you stop rushing around and sit quietly to enjoy it.

        Black, green and white tea, all have some calming effect. But if you want the big guns of relaxing teas you can’t go past some of the herbals.

        Chamomile is the simplest and is usually available in most cafes so is a good one to fall back on. It is far more effective when it’s brewed up with lavender though and works well in many other blends.

        Ashwagandha has been used in Ayervedic medicine for thousands of years to treat even severe stress. A great choice while you’re working as it calms your nervous system without sending you off to sleep. As a bonus it induces a sense of wellbeing and clears your mind.

        Lemon balm, passionflower, skullcap, valerian, lime blossom and oats are just some of the others that calm and relax.

        There are so many wonderful herbs already combined in excellent relaxing blends that all you need to do is select the combination that you like the most. Try out a few different blends until you discover your favourite.

        #5 Talk With A Friend

        Whether you vent, speed-talk, shed a few tears, or simply sigh, talking to a good friend who is ready to just listen, can make a huge difference to your stress levels. Research has shown that as well as getting stuff off your chest talking to a friend actually reduces your stress hormones as well as your blood pressure.

        #6 Smile

        Frowning or grimacing, clenching your jaw, or wrinkling your forehead all suppress your immune system and trigger the release of more stress hormones. Simple smiling boosts your levels of the neurotransmitters serotonin and endorphins. These are the ones the one that induce good moods and make you happy. As smiling increases your endorphins it also lowers your levels of cortisol.

        The more you stimulate your brain to release these mood boosters by just smiling the more relaxed you feel. But here’s the amazing thing. You don’t have to feel happy. It’s the simple act of moving the muscles in your face that triggers the action. Putting on a happy face starts the process.

        #7 Visualise – Free Your Imagination

        Your mind is a powerful tool and the gateway to escaping your stress. Remember how good you feel when you think of your favourite vacation spot? Or perhaps when recalling time spent with close family or friends?

        By closing your eyes and taking your thoughts inside your minds-eye to your favourite perfect, beautiful scene or happy experience you can return to those times when you felt secure, happy and relaxed.

        Simply closing your eyes gives you the space to spend a few moments to ground yourself and reduce the stress hormones surging through your body.

        #8 Yuuummm…

        Now here’s one you will love. Small amounts of dark chocolate really do make you feel better and reduce your stress. Eating dark chocolate increases serotonin and endorphin levels in your brain. Remember, these are the mood enhancers. Plus, it lowers your levels of that difficult stress hormone, cortisol.

        Just 40 grams of dark chocolate a day for a couple of weeks does the job. And the darker the chocolate, the better. It must be at least 70% cocoa derived. Sweet, milk chocolate doesn’t offer the health benefits and don’t even think of white chocolate. But be sure to practice moderation, it is possible to have too much of a good thing.

        #9 Meditate

        Not only does meditating calm you in the moment, establishing a regular meditation practice changes the way your brain responds to stress.

        Many people think meditation means sitting still for hours with a completely empty mind. But there are many forms of meditation, some still, some active and some taking just a few minutes.

        Have you ever found yourself gazing at something, perhaps a magnificent scene, completely caught up in what you are looking at, your mind a blank? You are in a state of meditation. Anything that totally pulls your focus and allows you to switch off other distractions is meditation. Sometimes it can happen simply by watching something absorbing, at other times it helps to repeat a simple word or phrase in time with your breath. Words such as relax, I am calm, peace or serenity are all suitable choices. Find one that has the most meaning for you.

        Concentrating on your breath is one way to focus and meditate. Zen masters may do this for hours on end but even doing it for just a few minutes has a powerful effect on your whole body, your brain, your nervous system, your emotions and your muscles. You can even meditate by concentrating on your breathing as you take slow measured steps in time with each breath.

        #10 Meridian Magic

        This is a different take on how to relax and calm yourself.

        The Triple Warmer is an energy pathway running through your body which is related to stress. This twenty second exercise is an ancient healing practice that rebalances this energy pathway to reduce the stress effect. Realigning this meridian supports your immune system and improves your ability to manage stress and release tension, anxiety and fear. It’s so simple, quick and effective, you can do it anywhere, and it only takes seconds. This year, set yourself up to hit the New Year running.

        We can’t totally eliminate stress from our life in these times because it surrounds us day and night. But adopting simple strategies to prevent the effects of that stress building up in your body before it reaches a level where you crash, just makes plain good sense. Perhaps even more importantly it gives you back control of your life.

        Disclaimer

        All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.

        Ancestral Wisdom, Conscious Mindset, Healthy Home, Holistic Health

        14 Awesome Books That Will Change Your Life

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        Christmas and the summer holidays are the perfect time to dive into some great reads. And as most of us want the New Year to be a fresh start with new plans and goals, it makes sense to read at least one life-affirming, soul-sustaining book to support you on your life journey and life purpose.

        This post marks a major milestone. As I hesitantly wrote my first article in July 2012 I never dreamed I would reach 100 posts. To honour this 100-post-milestone I have collected a few of the books that offered me inspiration and guidance, and influenced my journey along the pathway to health, happiness and a fulfilled life.

        I am a total book addict. Curled up with a book, reading in my bedroom, is my go-to-happy-place. These are not my favourite books although some are certainly ones I do love. These are books with a purpose.

        Because I always want to know the answer ‘right now’ these are books that present a goal or a purpose and then tell me how to get there. Most importantly, they all definitely played an important part in signposting the pathway for me.

        This selection can also give you the tools to make enormous life changes for yourself. Take a look and maybe find an inspiring book to add to your summer reading list, one that will open the doorway to allow big changes into your life in 2015.

        WARNING: Long but awesome post ahead! Feel free to skim

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        LIFE CHANGING SUMMER READS

        In no particular order (apart from which one I pulled off the bookshelf first)

         

        #1. Love The Life You Live: Ten Steps For Happier Living by Anne Hartley

        This book guided me to the Life Coaching course I chose. I‘d wanted to do it for over two years before I found a course that really resonated. During that time I stumbled across this book in which Hartley outlines her “Heart Process”, the essence of the Hartlife Coaching Course I studied.
        The Heart Process is basically a guideline to reclaiming your “happy.” Starting with her own story Hartley takes you through a series of heart-based steps to find your joy in life again. This is solid stuff that has been around for generations, but it is presented in such a way that you don’t just get excited about the message, you are also guided as to how to achieve it in your own life. The book is packed full of helpful hacks for mastering each of the ten steps.
        Anne has been a Life Coach for over twenty years during which time she has refined everything she has used in her work, and here you have her most successful techniques.

         

        #2. Walking Meditation by Nguyen Anh Huong & Thich Nhat Hanh

        The practice of mindfulness has recently taken the world by storm, but my introduction came a while ago from the Master of Mindfulness himself through this book. This is more a kit than a book and is a wonderful tool if you want to introduce mindfulness into your life. It contains an instructional DVD, a CD of 5 guided meditations to get you started, and a small book to guide you through so you get the most out of your practice.
        Someone once said to me that women gained most from active meditation and men gained the most from still meditation. I don’t know if it’s true or not but the concept of women engaging in the active, masculine Yang, and men in the passive, feminine Yin has a beautiful poetic balance to it.
        An excellent and simple meditation for all women (and men) to master.

         

        #3. Goddesses In Everywoman – Powerful Archetypes in Women’s Lives by Jean Shinoda Bolen

        This is the book that launched me into the healing work I do with women today. Exploring the goddesses from ancient Greek mythology Bolen opens up our understanding of the age-old psychological patterns that modern women still follow. This is one of those books that bring incredible ‘aha’ moments as you suddenly recognize yourself in one or another goddess. It places the patterns, whether actual or potential, that you fall into in your life right there in front of you, where you can’t help but see them for what they are.
        I love this book – it was such a solid foundation to understanding women’s archetypes and led to my ability to hold space for women’s healing groups, as well as to presenting their life patterns in a far more easily understood way to my Coaching clients. It’s easy to read, easy to understand and very insightful.

         

        #4. The Inner Goddess Makeover: A Step-By-Step Makeover by Tanishka

        This is the book that inspired me to go train as a Red Tent Facilitator and then later, a Women’s Rites Of Passage Facilitator. I came across “The Inner Goddess Makeover” after I read about women’s archetypes in ‘Goddesses In Everywoman’ and was left hungry to discover more about the feminine archetypes we all embody.
        Tanishka uses each of seven goddess archetypes to embody seven universal psychological feminine aspects. Each one also governs a chakra. As you work through the exercises for each, consciously exploring the issues raised, you experience energy shifts and clear old blocks that were limiting you and stopping you from experiencing your personal empowerment and potential.
        I worked through this awesome and exciting journey, one chakra/goddess per month. Some of the goddesses were easy but with others I was really challenged. It was so empowering that after I finished I contacted Tanishka and went and trained with her.
        This book is challenging but FUN. Even more fun when you set up your own goddess circle to work through it with the support of your Besties. Tanishka pulls no punches! Totally down to earth, her vibrant personality shines through, and she speaks to the reader as if you were both hanging out and chatting over a coffee.

         

        #5. The Botany Of Desire by Michael Pollan

        This is an odd book to have here but it is the book that galvanized me into opting for organic produce whenever I could, especially potatoes, changing my eating habits forever. It is about the reciprocal relationship between people and four domesticated crops. Pollan links four desires – sweetness, beauty, intoxication and control – with four plants that we use to satisfy them. He uses the story of the potato to illustrate control.
        In his examination of how potato growing has evolved he visits commercial potato farms, an organic farm and Monsanto, the developers of genetically modified potatoes. Reading about the intense chemical spraying program and the permanent toxic state of the commercial farms was more than enough to turn me away from commercially grown potatoes forever. It also set me to investigate which other commercially farmed crops are highly toxic and which are relatively safe.
        My very first post on this blog, ‘Tater’ Tales was inspired by this book and is about organic vs commercially grown potatoes.
        The other stories about the apple, tulip and hemp are also fascinating.

         

        #6. Healthy Home, Healthy Family by Dr. Nicole Bijilsma

        Nicole is a Building Biologist and Sick Building Syndrome expert who is passionate about environmental medicine. Electromagnetic radiation (EMR), allergens, drinking water, and toxic chemicals pervade our living and working spaces and here Nicole shows you how to reverse their damage on your body, your mind, your emotions and your health.
        Australia’s foremost Building Biologist with a young family of her own, she has produced a book full of practical ways to determine and remedy the levels of toxins you are being exposed to everyday.
        This book contains lots of questionnaires and checklists to assess your own home. There is also advice on selecting cleaning products, air cleaners, plastics, and more. It even includes a guide for anyone about to buy, rent or build a house, with what you need to investigate or ask before you start.
        With resource lists, useful websites plus so much more this is a great book to have on hand.

         

        #7. The Complete Homeopathy Handbook by Miranda Castro

        I was a Mum who used homeopathy for my family long before I was a professional Homeopath. Back then I needed a book that was comprehensive enough for me to find the correct remedy for the symptoms that presented, but not too complicated for my purely amateur ability.
        Miranda Castro has written a book that nails it. It includes the history of homeopathy, principles, myths, how to actually take a Homeopathic case and work out a remedy, then a comprehensive Materia Medica and Repertory to guide your remedy choice.
        This book has it all for the ‘Home Homeopath’ and clearly and simply presents everyday homeopathic prescribing as the individualized effective treatment system it can be, when it is done correctly and well.

         

        #8. Eating For The Seasons by Janella Purcell

        I rarely recommend diet or cookbooks. But this is so much more than just a set of recipes. This book is all about eating in tune with the seasons and the rhythms of nature. By so doing your body gets just what it needs for the time of year.
        This means more than simply eating light, raw food in summer and heavier, warming food during winter. Purcell’s eating recommendations are based on the principles of Traditional Asian Medicine.
        Recipes (with alternative suggestions) are grouped by season. Each section also contains advice about health objectives of the season, preferred seasonal cooking methods, what to avoid, and which body organs need support.
        A great book to remind you of seasonal eating patterns, even if you don’t use any of the recipes, it helps to keep you connected, by tuning in and aligning yourself with the rhythms of the Earth and life itself.

        Now available in electronic format.

         

        #9. The Life You Were Born To Live by Dan Millman

        I love numerology and once studied it avidly, but it was so complicated I didn’t get far. Not anymore! Dan Millman changed all that. He has devised the “Life-Purpose System” from the ancient wisdom of Numbers, and it’s amazing, clear, and easy to follow. As Millman says “ the drive to understand our life purpose is as important to our psychological growth as eating is to our biological survival.” And he sets out all the information you need to help you in your quest.
        It’s a big book but you only need to read the sections that apply directly to you and can ignore the rest. Millman shows you the simple way to calculate what is relevant to you. As you work through your picture he breaks it down into detail that applies to you, along with specific issues in your life and guidelines for action.
        Millman’s book can help you sort out conflicts in your life and help you find your life purpose.

         

        #10. Excuses Be Gone by Wayne Dyer

        Wayne Dyer has been turning out awesome books for decades. But I love this one. After doing lots of work learning to recognise my inner critical judge, this book taught me about changing the lifelong self-defeating habitual thinking that the inner critic thrives on.
        It teaches about stepping up and recognizing that although we can’t control everything that happens around us, what we make of our situation, and how we deal with it, is completely up to us and the way we choose to think. Powerful stuff!
        It is easy to recognize the excuses we habitually use that Dyer places before us here. He takes us through the Seven Principles of Excuses Begone, with exercises at the end of each principle to help cement them in place. He then looks at seven questions surrounding the paradigm shift such as “What would my life look like if I couldn’t use these excuses?” and “What’s the payoff?”
        But what I really love and often go back to just to remind myself, are the Four Cardinal Virtues and how they manifest – reverence for all life, natural sincerity, gentleness and supportiveness.

         

        #11. 29 Gifts: How a Month Of Giving Can Change Your Life by Cami Walker

        There are so many “Challenges” around now – 5 day, 7 day, 30 day. But this 29 day story of the role that gift giving and the practice of generosity and gratitude played in Walker’s battle with Multiple Sclerosis is heart-warming and life-affirming.
        She shows that by placing our focus outside ourselves and the problems of our own life we move the energy of our life away from our problems and illnesses and give ourslf the room to heal.
        As she embraced the practice of Gratitude and Gift-giving on her month long journey Cami’s health and happiness turned around. Initially filled with thoughts of ending up in a wheelchair and in extreme pain her experience was transformative.
        From her own experience Cami began a movement that has spread across the globe – millions of people on a 29 Day Gifting Challenge.
        This is beautiful story of her journey that you can take on and apply to your life.

         

        #12. The Power Of Now by Eckhart Tolle

        We all talk about living in the moment, but not that many of us actually manage it. This basic message that we hear so often is the essence of Tolle’s book. But what makes it different is how he explains so clearly how our thoughts and emotions get in the way of achieving this, so we actually understand what is going on.
        Tolle likens the mind to a destructive disease, and as long as you allow your mind to stay bonded to the inherited collective mind-patterns it will continue in its diseased state and you will continue to suffer.
        He leads us to an understanding that enlightenment is found through consciousness, that through surrender we can find happiness and ultimately peace. It is presented as a dialogue with many questions you would ask yourself.
        This book really helped me get through some tough times in my life.

         

        #13. The Chemical Maze by Bill Statham

        This tiny little book revolutionized my shopping. It lists by their number all the additives found in foods, personal care and cosmetics. Beside each it grades the danger the additive poses for you, what the adverse effects are (such as asthma, dermatitis, cancer), why it is added, along with the types of products it is used in.
        Luckily for you it is now available as an app for iPhone or Android.

         

        #14. Creative Visualisation by Shakti Gawain

        One of the first books I read that turned me onto the path of creating the life I really want, this book was written over 35 years ago and still holds today. An anniversary edition has just been released and it is a great book to start with if you are just beginning your manifestation pathway.

         

        So this is just a starter. It doesn’t include the writings of so many brilliant teachers. I hope you are drawn to one of the books on this list. Happy reading!

        Please add the name of any book that has guided you to make huge change in your life in the comments section under “LEAVE A REPLY” below. I’d love to know, and am always ready to open the cover of a new book and discover another new life lesson.

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        Disclaimer

        The Information contained on this site is for your general health information. It is not intended to be used as medical advice and should not be used to diagnose, treat, cure or prevent any medical condition, nor should it be used for therapeutic purposes. The information is not a substitute for independent professional advice and should not be used as an alternative to professional healthcare. If you have a particular medical problem, please consult a healthcare professional.

        © Catherine Bullard and Happy Holistic Health, 2012. Unauthorised use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original content