Categories
Deal With Stress

Feel Good in 10 Minutes: Try This Exercise

Journal“Death and life are in the power of the tongue, and those who love it will eat its fruits.”

-Proverbs 18:21

Words have a special power. Whether they are written or they are spoken, there is a certain magic behind what they can do. Well, it’s not really magic, but it can seem like it when we put their power to the test. We can even change the way we feel and lift our moods, all with a power that comes from within.

We all have our days where we’re just not feeling well, or maybe we’re downright in a bad mood. There’s nothing wrong with that. We’re human beings, and humans are going to have their challenges all the time. But when it can become wrong, is if we decide to stay in that mood, or remain in that feeling in our heads.

Good thing is we don’t have to. We have the power of words.

Words are powerful because they come from our thoughts. Our thoughts are actually things made up of vibrational frequencies, just like electricity from a tower. Though we can’t see the frequencies with our eyes, doesn’t mean they aren’t there. Your lights turn on when you flip the switch, don’t they? They are able to do that through their power.

With every thought we think, we’re using our words, and emitting those frequencies with them. There are two different kinds of frequencies that exist; positive and negative. The words we use will determine what kind of energy we feel within, and what kind of energy we’re putting out. This short exercise can bring more positivity to you, to those around you and within.

Exercise: Give yourself 10 minutes, and pull out a paper and pen. Sit down and start writing as many positive words as you can think of. These are words that make you feel good when you see, hear or say them. For me, words like “lovely”, “sunny” and “bright” rang a bell. Start listing them one after one and give the 10 minutes all the brainstorming you’ve got. See how many positive words you can come up with in that time. Can you beat me? I wrote 56 words. If you wrote more, good for you.

After your time is up, go back over your list and say each word out loud. Do this as many times as you’d like and notice what happens. You may start to feel a little better. Maybe you’ll perk up. You might start to feel really, really good. May all that’s positive come to you!

So the next time you’re feeling blue, or maybe because you want to, try this exercise and use the power of words to lift your mood. There are so many good ones to choose from, and they have so much to offer you.

Thank you for your readership. You can read more articles by Tina Ann Hisick at tinahisick.blogspot.com.

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Categories
Relieve Anxiety

A Surprising Remedy For Anxiety

anxietyWhat makes you most anxious—your finances, public speaking, expressing yourself in relationships, your health?  We all have areas of life that put us on edge.  There are many good strategies to use in those specific situations to handle how you feel.  These include pre-planning, practice, and breaking these situations down into small doable actions that you can step into little by little.

Yet, what if your anxiety is more generalized?  What if it comes up in many situations?  In this article, we’ll explore a powerful practice that you might not associate with anxiety, but which can make a dramatic difference in how confident, relaxed, and empowered you feel in all situations in your life.

So, what is this surprising remedy and how does it work?

The answer is strength training.  That’s right, strength training, as in lifting weight.  Now, before you shake your head, let me explain.

When you practice strength training, your muscles begin to strengthen in the first few weeks and this increased strength makes you feel stronger emotionally as well.  Strength training is also progressive.  You get stronger and stronger the more you do it.  You can very tangibly mark your progress as you are able to lift heavier weights and/or do more sets and repetitions.  This is powerful positive reinforcement that makes you feel good about what you’re doing.

When you feel stronger, you feel more capable.  In contrast, when you are anxious, you feel like you might not be up to the challenges you face.  Feeling stronger gives you a generalized feeling of strength that translates into empowerment.

Strength training is also a routine that you can learn to rely on.  It gives you predictable and repeatable results, which is emotionally satisfying and comforting.  You feel more control in your life, when you know you can practice your routine and get reliable results.  These results include not only changes in your muscle tone and strength, but also in your brain and body chemistry.

A good strength training workout releases endorphins which help you relax and feel positive.  Strength training has also been shown to stimulate neuro-genesis in your brain—in other words, it promotes the production of new brain cells.  These new brain cells expand the neural connections in your brain, which help you see new possibilities and learn new skills.  For example, some of my best writing comes right after a good workout—and I often get some of my best inspirations and problem solutions during or after my physical training.

By focusing on feeling the muscles that you are working, strength training becomes a meditation.  It trains your mind to focus, be present in your body, and let go of other distractions.  This is a powerful skill that you can apply when you are feeling anxious.  You can focus on being present in the actions you’re taking and watch your anxious feelings fade to the background.  Have you noticed that once you’re involved in doing something you get in the flow and your anxiety dissolves?

Now, you might have an idea that strength training is for athletes or bodybuilders and that it takes hours and is very hard work.  It can be, but it doesn’t have to be.  You can get good results from doing a few exercises, for a few minutes, just a few times per week.

The key is to do exercises that involve your whole body and do the exercises to the point where you feel your muscles working and you feel yourself breathing deeply.  This tells you that you’re putting some pressure on your muscles and bones, so they will respond by getting stronger.  As you get stronger muscles and bones, you’ll not only be healthier and feel better, you’ll stand more upright and look better, too.  This will give your confidence another boost.

Here are a couple simple exercises to get you started:

1. Squat down as deeply as you can, while keeping your feet flat on the ground and raising your arms up overhead.  Do 1-3 sets, of 8-15 repetitions, 3 times per week.  You can make this more challenging by holding hand weights.

2. Hold the top of a pushup position with your arms and body straight while raising one leg, then the other, a few inches off the ground.  Do 1-3 sets, of 8-15 repetitions, with each leg, 3 times per week.

Once you get started and begin to feel stronger, you may want to learn more exercises and vary your routine.  This will make things more interesting and be even more effective.  Strength training is a great example of how you can use your body to shift how you think and feel.

I’d love to hear your favorite strengthening exercises in the Comments below.

P.S. Take this free Holistic Fitness Quiz to learn more tips on how fitness training can positively shift how you think and feel!