A counsellor's note -"Oh! I am Changing...!!"

Throughout our lives, we are a work in progress; we may need a bit of help during this journey. The Greek philosopher Socrates stated: ‘The unexamined life is not worth living.’ My interpretation of this is that, as humans, we don’t come with an instruction book. So it is up to each individual to try to make sense of our place in the world and how we relate to others and, by doing so, to live an honorable life. 

We are a book whose chapters are being written every day of our lives, and it’s up to us to make sure that the entries are written by us in as honest a way as possible, so that when we look back on our lives, we can view the paths that led us to who we are today. 

Counselling training gives us one of the greatest opportunities to be ourselves that we will ever encounter, and has facilitated change in almost everyone I trained with or have trained. I always remark to prospective learners that counselling courses should come with a health warning! "YOUR OLD-SELF MAY DIE"

Through training, we become more honest with ourselves, and more trusting of our own needs and feelings. Consequently, we may need to renegotiate our relationships with friends, colleagues and loved ones. In some cases, this could mean ending friendships and relationships that no longer fit with who you are. It could also mean that you become more accepting of people and more tolerant of their attitudes. 

Through years of facilitating process groups (also known as ‘personal development’ – or PD – groups), I have seen how ‘examining one’s life’ can alter individuals’ perceptions of themselves in a way they never thought possible. However, change is not always an easy road as it can lead to some difficult decisions, especially in affairs of the heart. In the diploma group I trained with, there were a lot of separations and divorces amongst my peers, as well as honest appraisals of relationships, leading to new and happier beginnings for both parties. 

I also believe that the impact of client work has a profound effect; working with the human condition in all its forms gives a unique view into the inequalities of the world. One of the greatest lessons it has taught me is that life is rarely fair or equitable. This knowledge has been of great benefit to me as I can now view difficulties in my own life with both clarity and reality. 

So, yes, training will change you; however, the person you are becoming is in your own hands, along with your destiny. It might also be worth remembering that friends and loved ones are not undertaking the same journey of personal development; thus, they may find it a bit of a challenge getting to know the ‘new’ you!

‘Are counsellors born? No, they are reborn !! it is rather a ‘rebirth’, leading some people to want to find a completion in their lives by helping others.

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Do you want to reduce weight, reduce your stress !!!

http://www.yogaupasana.com/

Overweight and emotional eating 

It is a myth that overweight of people suffering from uncontrolled stress is only a result of lack of willpower to control their habitual or emotional eating. 

The problem is not lack of will power. We should feel taste, enjoyment and feeling of satisfaction in our brain to stop eating. But when one is stressed, her/his feedback mechanism is not working. And when they actually eat more they are not getting a feeling of eating enough. Or simply we are not fully present to the food and aware of its taste. Brain likely thinks it didn't eat or eat enough. It asks for more and we give in. 

Mood and food 

Our brain is always on. It takes care of every function in our body. It works hard 24/7, even while we sleep. So brain requires constant supply of premium fuel. But that fuel comes from what we eat. So what we eat affects our brain function, our thoughts and ultimately our mood. 

Eating high quality foods that contain lot of vitamins, minerals and antioxidants nourishes the brain and protects it from oxidative stress. But if we ingest more junk food and refined or processed foods, it badly affects the brain and other organ system. 

So please note, modern science too says that there are many consequences and correlations between what we eat, how we feel and how we ultimately behave. 

Foods we eat make us feel good 

Serotonin is a neurotransmitter, which is feel good hormone in our body. It regulate sleep, appetite, mood and inhibits pain. But 95% of this hormone is produced not in the brain but in out gastrointestinal tract! The functions of neurons producing this hormones in the gut is influenced by billions of good bacteria in the intestinal microbiome. So a clean diet is very essential for the growth of these good bacteria and normal functioning of our body. If we follow unhealthy food and food habits that de-promote the growth of these good bacteria and will lead to the growth of bad bacteria and industrial  dysbiosis. It leads to less production of serotonin, more inflammation, less absorption of nutrients and altered industrial wall permeability and absorption of toxins produced by bad bacteria. This ultimately can affect our liver leading to multiple problems.

Here the solution is an optimum nutrition and "satwik" food

If we can "go clean" following a balanced plant diet, we will not believe how much better we can feel both physically and emotionally

Our most important digestive enzyme - "happiness" 

Classic fight or flight response is the only thing you can expect when you experience stress. That's why people report heartburn, gas and digestive upset when they are struck. Digestion is the last thing our body will attend to when  our  engines are in fight or flight mode. That's  the way our body's safety systems have evolved over  millions of years. 

Our digestive system shuts down when stress response system is activated. All our body's energy is focused onto survival from the threat. 

So if we don't eat happily and in a relaxed mood our digestion and assimilation will not happen properly. Ultimately it will result in overeating, symptoms of in digestion, malnutrition and ill health. Happy mindful food habits can convert illness to Wellness. 

Reduce weight, reduce your stress

Stress can make us put on weight. If stress can do that then relaxation should take it off too, right? Yes, this is how it will...

Common reasons of psychological stress responses are fear, anxiety, anger, judgement, negative attitude and negative self talk. When we are stressed we produce more cortisol and insulin which induce the weight storage mechanism of the body by storage of carbohydrates and fats in cells instead of providing energy and building muscles. This also will reduce our calorie burning capacity. No matter how much best weight loss diet in the world we follow, we will get the opposite result. Smile, breath more deeply, we enter the relaxation zone boosting our calorie burning mechanism and reduce our weight. 

If we adopt stressful weight loss strategies- impossible to follow diet plan, overly intensive exercise, tasteless food an extremely low calorie meal plan,  all of these can create stress chemistry that ensures the weight to stay put. 

http://www.yogaupasana.com/

Clean diet alone will not help us. If we can practice mindful eating being present to the food, enjoying its taste and the nourishment our body is getting, we will stop overeating and our weight will come down.

So relax and lose weight. 

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Do not learn from your mistakes !!!

 

Don't repeat the same mistakes again



As the saying goes, you should learn from your mistakes. Really? We don't want to make mistakes again, right? That's why they say we should learn from our mistakes. It depends on our perception. It can be a risky business as sometimes our mind can play games and the learned lessons can really be misleading too. Moreover often we twist reality according to our belief system so that it looks like we didn't make a mistake at all. Because by default we don't like to feel bad. Thus if you fail, even to recognize that you have made one, then from where will you learn? When we do something our brain creates a memory pathway. That's a natural way of conditioning, a type of learning. But we didn't learn those lessons purposefully.

The neural pathways created while doing something, right or wrong builds our habits. Its obvious as we can see many examples in our life and lives of people around us. This is true in the case of repeatedly  making mistakes and trying to learn lessons too. The very process of scanning the past mistakes again and again for learning that lesson can be really dangerous. Especially when we are not sure about our expertise in learning lesson properly.  Why we keep making the same mistakes is that we slip by default back into the existing memory pathways. Yes, our brain do learn from making mistakes, … they learn how to make them. 

Solution is that we stop trying to learn from past mistakes. Remembering them will encourage us to get guided by the previous neural pathway. Instead think about what we want to achieve and view it from a fresh angle. Learn right, right now.

Develop a better, new perspective!

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Why fight in marriage? - A password to avoid fight !!!

A password to avoid fight !!!

It is completely normal and healthy for couples to have small fights frequently in a relationship. It is not the number of fights but how you fight is important, like fight that involve criticism, contempt, name-calling or yelling,  are lethal for the relationship

As per Transactional Analysis, all living beings live for positive strokes. We do everything in our life for being happy, yes; of course including marriage, as in the case of building any other relationship. In marriage, you can see that during the initial phase of relationship all are very happy, like they have conquered the world. Every couple thinks that it's their partner who can understand them better than anybody in this world. Clarity of vision is there regarding each other. They can clearly see what is going on in their partner's mind, their feelings in their heart. They compete to make each other happy. They are ready to forgive and forget the mistakes of each other (though later they will claim it as their "broad-mindedness" while they fight). 

But as time goes, because of challenges in the life, and social interactions, the complexity and lack of communication; negativity accumulates and clarity is lost. The relationships gets spoilt and an overall toxicity sets in. Mind is more easily influenced by the negative advices of toxic people, unconsciously creating an impression in the thought pattern.  Fight is always because of ego and deprivation of reciprocal trust. Lack of trust will lead to fear.  In intimate relationships disconnection occurs when the anxiety or fear in one causes the friction and then creates a sense of inadequacy in the other. 

Sex and money are the most “important” things couples get mad at each other. But less important things such as sexual jealousy, hating each other's friends, dealing with each other's family, and discussing children, social life, etc., are factors that cause the most conflict. 

What is the solution? As the solution for pollution is dilution, you have to dilute the toxicity in relationship with the help of positive thoughts and practical tips. 

1. Love and compassion are very essential for the relationship to last for ever. 
2. One’s shortcomings should be given less attention and trust should be given more importance. 
3. Develop patience.
4. Never insult and do not degrade
5. Accept. 
6. Stop digging into the past pain
7. And stop  demanding. 

If you and your pain are important, then where is the importance of your soulmate and the relationship? Learn to forgive if you really love your life partner. There is a password to login to your most beautiful relationship...

….the password is "I CARE"

Please  comment and share if you liked it:-

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ANNIHILATE CONFLICT ⏩

Beware of your perception - the glass you wear 

Your worst battle is between what is real and what you feel  

As shown by research conducted by places such as the HeartMath Institute, our hearts carry their own special kind of intuitive intelligence. As we were raised in societies that were (and still are) dominated by the mind, we become very confused and disconcerted when our hearts get involved in everyday matters. It is very easy to listen to the mind, mindlessly obey what others teach us, and logically plan our lives. But our hearts carry their own special kind of intelligence, an intelligence that is nonlinear, subtle, and often very abstract. There is no formula or set of rules that are attached to the heart’s intelligence: it is up to us to tune into the voice within, which is often what confuses us so much.

Our head intelligence is what helps to give our lives structure, direction, and practical application. But our heart intelligence is what breathes life and truth into this framework of our life journeys. Without listening to our hearts, we live soulless, unfulfilling, and inauthentic lives. But without listening to our heads, we live in absolute chaos. As we can see, balance is needed. We need to listen to both the heart and head, but often, we tend to value one over the other which is what causes us to experience internal conflict.

When we are in a harmonious environment (like there is nothing much to worry about our day to day life - for us and our family) our mind picks up any excuse to be in conflict. So often small things are enough to create big turmoil. If we have a conflicting environment, we tend to seek harmony … Have we ever noticed this? once we lose your peace of mind we only think about our righteousness and develop a mindset of a victim. This catalyze the entire cycle of bad feelings. Now we don't care.

Ask ourselves this question: Do we seek harmony in every situation or do we seek to widen the differences and prove our righteousness? When our survival is at stake, we don't complain that nobody loves us. We seek for solutions or help and support. When we are safe and secure we start demanding attention. Many people create conflict in order to get attention. They do not mind ruining the relationship and making hell lot of troubles. This becomes a habit and they find reasons outside for their sufferings. Who can save us?

The seed of negativity and the tendency for conflict in us can only be annihilated by understanding ourselves and practice under the guidance of a Guru. Think outside the victim mindset!

Few tips for finding peace of mind and clarity:

• Find out what false, misleading, limiting or second-hand and mistaken beliefs are fueling the conflict and confusion within you?

• Figure out your number one priority- is it the person you need or the pain you feel?

• Distinguish between the clear, strong unemotional voice of intuition and vague intuitive voice of fear which is going to drive your action!

• Be ruthlessly honest: what are you scared of? Aren't you pushing love away for the fear of not having it for ever!

• What is the “lesser of two evils”? Is it "let me cheat for not getting myself cheated"?

• If you really mean that you “did not mean to hurt”; adopt a better future perspective to avoid pain and regrets.

• Weigh up the pros and cons.

• Instead of making rash, poorly thought-out decisions; think, in the long-term, what would be the wisest choice?

• What is resisting the flow? Its your beliefs and thoughts that cut the flow!

• Are you honoring your authenticity or honoring what you “think” you should do/be? What is a more loving approach?

• Is there a more important underlying issue? Sometimes internal conflict actually hides deeper issues that need to be explored to find a resolution, such as negative self-beliefs, unresolved shame or childhood wounds.

• Choose to stop participating in negative imagination. Do you need an answer right this very moment? Why should you get shared of everything immediately as per our criteria of importance?

• Love can follow the rule of direct proportion but when your demands are more your satiety is less!

• Relax your mind to develop better perspectives.

We need to use our heart as well as our brain so that internal harmony is created.

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I am a Pessimist

“There is nothing good or bad, but thinking makes it so.” — William Shakespeare

Optimism and Pessimism – Two sides of the same coin

Are you an optimist or a pessimist? You are forced to choose a side. Depending on your view people will like you or reject you. I am sure that you will answer that you are an optimist. It’s quite natural for all human beings to think like that. Because we all need social acceptance and socially favoured ideology is optimism. Our society worship Optimists while describe pessimism as disgraceful. Optimism and pessimism are not antagonist concepts but rather the two sides of the same coin — we need both to live a more balanced life.

Psychologist like Sigmund Freud considered optimism as "illusory denial". Optimistic thinking was considered unrealistic and simplistic. After 1960 growing research correlated positivity to being successful. Positivity became king and people its servants. Many psychological studies claim that 60 - 80 percentage of population are inclined to optimism. So most of us think that it’s ok only to be an optimist. How do you look at life? What is your perception? What about a pessimistic approach? Is it bad? Then what about Realistic thinking? We have learnt that pessimist sees the glass as half empty while optimists see it as half full. Does it over simplify life? Research correlate optimism with increased life expectancy, better health, success in studies, work and sports. Is thinking positive makes people healthy or health makes people think positive?

How do you know whether you are an optimist or a pessimist? Humans are motivated to assign causes to their actions and behaviours. In social psychology, attribution is the process by which individuals explain the causes of behaviour and events. From the explanatory style you can recognise your optimistic or pessimistic thinking.

Psychology of Optimism, Pessimism and Realism

When we look at a half filled glass, we either have a ‘gain’ or a ‘loss’ frame; we see the upside or the downside in things. Even worse, our mind gets stuck in the negative more than in the positive.

Life is not static. Both optimism and pessimism are needed depending on the situation. As a realist you can drink the water and then refill the glass.

An optimist sees the “Vada”, pessimist see the hole in the “Vada” and a Realist enjoy the “Vada”. What you do with "Vada" is more important than whether you look at “Vada” or hole.

Social Psychologist Alison Ledgerwood and her colleague studied people’s reaction to a surgical procedure by testing both a bright and dark side approach. Participants who were told the surgery had a 70% success rate, reacted positively to the prospects of going through it. Conversely, those who were told the procedure had a failure rate of 30%, reacted negatively.

To challenge the initial reaction, the first group was later presented with the 30% failure rate and the second one with the 70% success rate. Surprisingly, the ones who originally reacted positively now had a negative view and the others didn’t change theirs; they continued to see the procedure as negative.

This exercise proved not only that positivity can be affected by negative information but, also, that our mind can get stuck in an initial pessimistic view. According to Ledgerwood, we tend to tilt towards the negative, we need to work harder to recover from negative views; to see the glass half-full requires an extra effort.

So, who’s right? Are we mostly optimistic? Or do we lean towards negativity? Maybe both.

The explanatory Styles of an optimist and a pessimist

"Explanatory style" or "attributional style" refers to how people explain the events of their lives. Researchers often use either the Attributional Style Questionnaire or the Content Analysis of Verbatim Explanations method to evaluate optimism based on explanatory style.

There are three aspects of how people can explain a situation. This can influence whether they lean toward being optimists or pessimists:

1. Time can change things, or things stay the same regardless of time - Unstable vs. Stable.
2. A situation is a reflection of just one part of your life, or your life as a whole – Local Vs Global .
3. You feel events are caused by you or by an outside force - Internal vs. External.

Realists see things relatively clearly, but most of us aren’t realists. Most of us, to a degree, explain the events in our lives optimistically or pessimistically. The pattern looks like this:

Optimist Explanatory Style

Optimists explain positive events happened because of them (internal). They also see them as evidence to more positive things that will happen in the future (stable) and in other areas of their lives (global). Conversely, they see negative events as not being their fault (external). They also see them as being mere coincidence (isolated) that have nothing to do with other areas of their lives or future events (local).

For example, if an optimist gets a promotion, s/he will likely believe it’s because s/he’s good at her job and will receive more benefits and promotion in the future. If s/he doesn’t get the promotion, it’s likely because s/he was having an off-month which s/he could have avoided, but will do better in the future.

Pessimist Explanatory Style

Pessimists likely think in the opposite manner. They believe that negative events are caused by them (internal). They believe that one mistake means more will come (stable), and mistakes in other areas of life are inevitable (global), because they are the cause. They see positive events as mere coincidence (local) that are caused by things outside their control (external) and probably won’t happen again (unstable).

A pessimist would see a promotion as a lucky event that probably won’t happen again, and may even worry that s/he’ll now be under more pressure. Being missed a promotion would probably be explained as not being skilled enough. S/he'd, therefore, expect to miss promotions again.

In short, explanatory style is based on how a person explains good or bad news. The pessimist assumes blame for bad news ("It's me"), assumes the situation is stable ("It will last forever"), and has a global impact ("It will affect everything I do"). The optimist, on the other hand, does not assume blame for negative events. Instead, s/he tends to give herself credit for good news, assume good things will last, and be confident that positive developments will spill over into many areas of her life.

What does this Mean?

This means if you are realist or an optimist it is good for your future. Negative events are less likely to affect you, but positive events affirm your belief in the goodness of life, in yourself and your ability to make good things happen.

Fortunately, even for a hard-core pessimist, these patterns of thinking can be learned to a degree (though we tend to be mostly predisposed to our patterns of thinking.) Using a practice called cognitive restructuring, you can help yourself and others become more optimistic by consciously challenging negative, self-limiting thinking and replacing it with more optimistic thought patterns.

The Optimism Bias

Optimists pay less attention to detail and fail to seek new information to challenge their rosy views leading to poor decisions. Not only it can lead to poor outcomes, but it makes us underestimate risks or take less action. For example, positive affirmation might work for positive people but have detrimental consequences for those with low self-esteem; they result in worse moods. 80% of us suffer from the Optimism Bias; we overestimate the likelihood of experiencing good events and underestimate the likelihood of experiencing negative events. It is interesting to note that we are more optimistic about ourselves and families, but not so optimistic about others, including our own country.

Positive people overestimate their abilities. That’s why most warning signs fail to change behaviour. People agree that consuming alcohol is injurious to health, but they believe it will harm others, not them. When it comes to driving style, truthfulness, honesty, and modesty, etc.; most of us believe we are far better than the rest. And consider ourselves above average. However, that’s statically impossible — we cannot all be better than everyone else.

So protect yourself from the optimism bias, and be optimistic about it!

Defensive Pessimism

Defensive Pessimist is a particular type of pessimist that takes negative thinking to a whole new level. It’s a strategy that helps people reduce their anxiety; it drives focus rather than avoidance.

That’s why some pessimism comes handy from time to time.

“Most people have the will to win, few have the will to prepare to win.” — Bob Knight.

The defensive pessimist focuses on the worst-case scenario; s/he identifies and takes care of things that optimists miss. This approach is very effective to boost confidence. This can help us better prepare for events that are out of our full control such as a job interview or an exam.

Types of Optimism

Not all optimists are the same. Following are the different types of optimism, to see which best fits your style.

• Dispositional optimism, or “big optimism”, is the worldwide expectation that more good than bad will happen in the future.

• Unrealistic optimism is when positive expectations and the actual evidence don’t match.

• Comparative optimism is expecting good things for yourself as compared to another person.

• Situational optimism is the expectation of a good outcome in a specific situation.

• Strategic optimism involves denying risks because you believe you have control.

• Realistic optimism involves keeping a positive outlook within the constraints of this world. Realism refers to the relationship between available knowledge and understanding at any given moment, possible choices and chosen actions.

How to improve Optimism

Optimism is a broad personality trait. But it is not permanent. You can learn to be more optimistic .

1. Turn Off that Television

Even if we do not consider hours of Serials pumping negative thoughts into our brain, five minutes of the morning news is enough to send anyone's mood in a downward spiral. Current state of politics and media can make it very hard for anyone to be optimistic. It is better to consume less live news and read newspapers and discuss with your friends and family members only to keep you up to date. Spent more time to keep yourself healthy with a positive outlook.

2. Wear some positive specs

As far as possible see the positive sides of events. This will help you in positive reframing of your thoughts. Making this conscious effort not only shifts your viewpoint in the short term, but also it may actually train your brain to think more positively.

3. Observe the company of people you are with

We all have those friends who are chronic complainers or gossipers. After spending a few hours with them we find ourselves turning negative. Negativity is contagious. Just as some diseases are contagious many negative emotions can pulse through even social networks. According to studies having a happy spouse, friend or neighbour who lives within a mile of you, increases the probability that you will be happy as well. It is very important to start noticing who you spend time with on a daily basis. The more you spend time with negative people the more negative you are born to fit .

4. Stop reacting, start responding

According to pareto’s principle 80% of things which happen in our life is uncertain and we do not have any control on those things. Positive individuals are able to adapt and thrive with positive response during uncertainties.

Practicing mindfulness is a great way to fight against daily stressors, which is a breeding ground for negativity.

If we can learn to be in the present space () without judgement or thought about past or future, we will find that there’s less room for pessimism. Allow other thoughts to enter our brain but then pushing them gently away.

5. Write in a Gratitude Diary

Gratitude is being thankful. It is appreciation of what is valuable and meaningful to oneself. This attitude of gratitude can improve an optimistic outlook. Though it is easier said than done to keep this attitude throughout the day as one is bombarded with so many stressors.

A smart way to ease into it is to end your days by writing a gratitude dairy that takes just a few minutes each day.

Writing down what you are grateful for is linked to greater feelings of optimism.

One study published in the Journal of Personality and Social Psychology found that writing in a journal about what you are grateful for and your own acts of kindness was linked to greater feelings of optimism.

You can jot down some of your accomplishments as well, as confidence can boost your optimism.

6. Acknowledge the Negative, Don't Forget

Being too much optimistic you should not get trapped into fantasy. That can lead to denial of current reality. It is good for our mental health to see the positive in situations, but not acknowledging negative can affect you in long run. A combination of optimism and realistic thinking can help people navigate through life. Realistic thinking does not mean that you never see the Bright Side of Life but it is simple way of supporting optimism with action steps, so as to make sure that you are not locked into fantasy

Rather than choosing one or the other, how can we integrate both?

Do you see the glass-half-full or half-empty?

Calling people, yourself included; either optimistic or pessimist gets them stuck. It forces us to adopt one view rather than switching between them as necessary. You limit your possibilities, when you overplay either a positive or negative view. Remember,

“Labels get us stuck”

A positive life is more about what we do than the labels we wear. Integrate both negativity and positivity.

Positive thinking encourages us to take needed risks and expand our horizons. But it also leads us to ignore life’s dangers or exaggerate our own capabilities. Negative thinking can be detrimental when it takes over and darkens how we see the world. But a little bit of worry and doubt can keep you on your toes; a dose of “defensive pessimism” can help you neutralize the optimism bias. Pessimists complain that the world is hard; optimists see the bright side and ignore real challenges; they expect positive thinking will change things for the better. Negativity reminds us to be realistic; positivity gives us hope; we need both. This view will help us in developing a realistic thinking.

Idealizing things is avoidance. Our actions, not perception, help us improve the world. We must recover the joy and pleasure in performing our actions.

“The pessimist complains about the wind; the optimist expects it to change; the realist adjusts the sails.”
― William Arthur Ward

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You can't scare a virus, but you can scrap an ordinary life

"You can't scare a virus, but you can scrap an ordinary life”

Covid19 lockout is hell lot of a trouble in our busy lives. So is the cocoon stage for the busy eating lives of every caterpillar worm. It's inevitable. Then every caterpillar which leads the life of an ordinary worm goes into the stage of inactive pupae inside the cocoons. But they are not inactive as they look like. The most important changes are happening in their lives. What comes out of it is transformed versions of crawling worms, beautiful butterflies. Each worm goes through difficult changes to reach it's best version. We are also inside the cocoon of Covid19 lockout. Now the choice is ours. We can come out of it as dead worms or beautiful butterflies.

The difference lies in identifying the opportunity and utilizing the time effectively to achieve the desired results. We also should identify the areas in our lives, be it improving our knowledge, skills, language, lifestyle or where ever we have to change and become better. If we can do that with a positive attitude and implement every decision we make, the day after the lockout will be ours for no doubt. Let's hope for the best and do our level best.

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Silence is Power

The proverb based on bible says " there is a time to speak and a time to be silent". Being Trainers, are we aware of the power of silence? Are we adequately mindful about this treasure of a peaceful mind? Our training will be ineffective if we talk too much. If we give time and occasion for our participants during the sessions, while we keep ourselves silent, they will be able to think and assimilate or even they may think out loud in the class rooms, so that we can hear and guide them.

Every coin has two sides. On the opposite side of power of speech, we have power of silence. As we use different languages to communicate silence also is a strong tool to communicate. Nodding head, a glance, a pointed finger, a pause while you speak - all can communicate better than words. Practicing silence can improve your quality of listening. When we are in difficult situation instead of filling our head with noise, being silent gives us enormous advantage towards finding the solution.

But there is another power of silence which we all can experience. For example, as in the case of medication, the power of silence is an experience. This power of silence is hidden deep down inside every one of us.

• Silence makes you stress free
• Silence makes you Sensible
• Silence is simplicity
• Silence makes you strong
• Silence create solutions
• Silence is stability
• Silence is sweetness
• Silence make you smile
• Silence brings satisfaction
• Silence show politeness when somebody speaks
• Silence is an art
• Silence is spiritual
• Silence creates your inner strength
• Silence remove all selfishness
• Silence makes you a self-sovereign
• Silence puts a full stop to worries
• Silence makes you sing in happiness
• Silence makes you serviceable
• Silence makes you sacred
• Silence is having sympathy
• Silent spring safety
• Silence is solitude
• Silence is serenity
• Silence stillness of mind
• Silence is having self-respect
• Silence enables you to know all secrets of life
• Silence makes you spontaneous

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Inner Peace – One’s Birth right

Read more about Inner peace from  here

Inner Peace – One’s Birth right

          It's high time we think about this aspect of ourselves, the inner peace, but it seems that there is big confusions in understanding what it is.

Most of us don't want inner peace, because we think that it’s a quality of saints or godly people and we are not capable of achieving it, as we are active and alive. We think it might make us passive and take all the fun from our life. We are afraid of it. So consciously and unconsciously we prefer our mind to be active and restless, not calm.

That means we lack  understanding of what inner peace is and how it would improve our life in many ways.

So, what is Inner Peace?

          Inner peace (or peace of mind) refers to a deliberate state of psychological or spiritual calm despite the potential presence of stressors. Being "at peace" is considered by many to be healthy (homeostasis) and the opposite of being stressed or anxious, and is considered to be a state where our mind performs at an optimal level with a positive outcome. Peace of mind is thus generally associated with bliss, happiness and contentment – Defines Wikipedia
We need to understand this term. It is not absence of stressors. It’s a state of being physically and emotionally balanced. Inner peace is not a state of passivity, and certainly does not make life dull. On the contrary, it makes you more alert, alive and happy. It helps you live life more lively.

We over think and overanalyse most situations in our life. This leads to a turbid state of mind. It means jumping from one thought to another, constantly worried about some past incident, of how you were hurt and what people said or did. These unwanted thoughts feed on our valuable life energy. Inner peace means no waste of time, energy and attention on unimportant and meaningless thoughts.

The Mind Is Like a Useless and Turbid Pond

            Suppose you are a fish living in a discarded and turbid pond. There is no good water and enough oxygen, and you can hardly live in that pond.

After living in this pond for some time, you get used to it, no matter how uncomfortable and unpleasant it is. You might dislike it sometimes, but you do nothing to escape from your pond.

This is the state of your mind. It is crammed with thoughts, fears, worries, and endless thinking. There is no room for new, different thoughts. It is in a state of tension and stress, always jumping from one thought to another, like a monkey jumping from one branch to another.

Imagine that one day you decide to jump to another neighbouring clean pond.

You take every energy you need to take, jumping and escaping. Now the new pond seems different, very clean and without suffocating turbidity.

How do you feel now, when you are in your new pond? Isn't there an exhilarating feeling of joy? There is a lot of fresh water, you can swim freely and see everything clearly, life is easy!

Suddenly, you realize that you live in a clean pond, and this gives you a great feeling of joy and power. You realize that you were living in a limited and crammed environment. Now, there is more air, more space, and you can move and swim freely in the new pond.

This affects your whole life, because it gives you a feeling of freedom and more control over your life.

Did you lose anything of importance in this process? No, you lost absolutely nothing. But you gained a lot.

It is the same with your mind. When you clean the waters of thoughts, fears and worries, your mind will be free, and you will enjoy inner peace. It would not be turbid with unnecessary thoughts and junk, which limit you and make your life terrible.

You will then be able to think more clearly and be more focused.

You will be born again.

Inner Peace Appears when You clear Your Mind

           Inner peace is like a clean and spacious pond, devoid of turbidity, wastes and waves.

After you clear your mind of unnecessary and negative thoughts, it will be filled with happiness and light, and therefore, there wouldn't be anything to disturb your moods, behaviour and reactions. You will experience inner peace and a sense of freedom.

Do you know realize what is inner peace and how important it is?

         When you remove all the unnecessary and useless stuff from your mind you become more alive, because the negative and meaningless thoughts are gone, and you see and experience everything more clearly, like you never did before. It is like taking away a curtain that distorts what you see.

If you are interested in how to achieve inner peace or if you need guidance and advice for bringing inner peace into your life, you might like to fix an appointment with us, please contact +91 9446607585 .

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Restless Leg Syndrome (RLS)

Restless Leg Syndrome (RLS)

What is restless leg syndrome?

Restless leg syndrome, or RLS, is a neurological disorder. RLS is also known as Willis-Ekbom disease, or RLS/WED.

RLS causes unpleasant sensations in the legs, along with a powerful urge to move them. For most people, that urge is more intense when you’re relaxed or trying to sleep.

The most serious concern for people with RLS is that it interferes with sleep, causing daytime sleepiness and fatigue. RLS and sleep deprivation can put you at risk for other health problems, including depression if not managed.

According to the National Institute of Neurological Disorders and Stroke. It can occur at any age, though it’s usually more severe in middle age or later. Women are twice as likely as men to have RLS.
At least 80 percent of people with RLS have a related condition called periodic limb movement of sleep (PLMS). PLMS causes the legs to twitch or jerk during sleep. It can happen as often as every 15 to 40 seconds and can continue all night long. PLMS can also lead to sleep deprivation.

RLS is a lifelong condition with no cure, but medication can help manage symptoms.

What are the symptoms?

The most prominent symptom of RLS is the overwhelming urge to move your legs, especially when you’re sitting still or lying in bed. You might also feel unusual sensations like a tingling, crawling, or pulling sensation in your legs. Movement may relieve these sensations.

If you have mild RLS, symptoms may not occur every night. And you might attribute these movements to restlessness, nervousness, or stress.

A more severe case of RLS is challenging to ignore.


People with RLS are likely to have trouble falling asleep or staying asleep because symptoms are worse at night. Daytime sleepiness, fatigue, and sleep deprivation can harm your physical and emotional health.

Symptoms usually affect both sides of the body, but some people have them on only one side. In mild cases, symptoms may come and go. RLS can also affect other parts of the body, including your arms and head. For most people with RLS, symptoms worsen with age.

People with RLS often use movement as a way to relieve symptoms. That might mean pacing the floor or tossing and turning in bed. If you sleep with a partner, it may well be disturbing their sleep as well.

What causes restless leg syndrome?

More often than not, the cause of RLS is a mystery. There may be a genetic predisposition and an environmental trigger.
Research on these and other theories is ongoing.


It’s possible that certain substances like caffeine or alcohol can trigger or intensify symptoms. Other potential causes include:

• allergies
• nausea
• depression
• psychosis

Risk factors for restless leg syndrome

There are certain things that may put you in a higher risk category for RLS. But it’s uncertain if any of these factors actually cause RLS.

Some of them are:

• Gender: Women are twice as likely as men to get RLS.
• Age: Although you can get RLS at any age, it’s more common and tends to be more severe after middle age.
• Ethnicity: Anyone can get RLS, but it’s more common in people of Northern European descent.

Having RLS can affect your overall health and quality of life

Diagnosing restless leg syndrome

There isn’t one single test that can confirm or rule out RLS. A large part of the diagnosis will be based on your description of symptoms.

To reach a diagnosis of RLS, all the following must be present:

• overwhelming urge to move, usually accompanied by strange sensations
• symptoms get worse at night and are mild or absent in the early part of the day
• sensory symptoms are triggered when you try to relax or sleep
• sensory symptoms ease up when you move

Even if all the criteria are met, you’ll probably still need a physical examination. Your doctor will want to check for other neurological reasons for your symptoms.

It may be harder to diagnose RLS in children who aren’t able to describe their symptoms.

Home remedies for restless leg syndrome

Home remedies, while unlikely to completely eliminate symptoms, may help reduce them. It may take some trial and error to find the remedies that are most helpful.

Here are a few you can try:

• Reduce or eliminate your intake of caffeine, alcohol, and tobacco.
• Strive for a regular sleep schedule, with the same bedtime and wake-up time every day of the week.
• Get some exercise every day, such as walking or swimming.
• Massage or stretch your leg muscles in the evening.
• Soak in a hot bath before bed.
• Use a heating pad or ice pack when you experience symptoms.
• Practice yoga or meditation.

If you have an iron or other nutritional deficiency, ask your doctor or nutritionist how to improve your diet. Talk to your doctor before adding dietary supplements. It can be harmful to take certain supplements if you aren’t deficient.

These options may be useful even if you take medication to manage RLS.

Restless leg syndrome in children

Children can experience the same tingling and pulling sensations in their legs as adults with RLS. But they may have a hard time describing it. They might call it a “creepy crawly” feeling.

Children with RLS also have an overwhelming urge to move their legs. They’re more likely than adults to have symptoms during the day.

RLS can interfere with sleep, which can affect every aspect of life. A child with RLS may seem inattentive, irritable, or fidgety. They may be labelled disruptive or hyperactive. Diagnosing and treating RLS can help address these problems and improve school performance.

To diagnose RLS in children up to age 12, the adult criteria must be met:

• overwhelming urge to move, usually accompanied by strange sensations
• symptoms worsen at night
• symptoms are triggered when you try to relax or sleep
• symptoms ease up when you move

Additionally, the child must be able to describe the leg sensations in their own words.

Diet recommendations for people with restless leg syndrome

There aren’t any specific dietary guidelines for people with RLS. But it’s a good idea to review your diet to make sure you’re getting enough essential vitamins and nutrients. Try to cut high-calorie processed foods with little or no nutritional value.

If you’re deficient in iron, try adding more of these iron-rich foods to your diet: 

• dark green leafy vegetables
• peas
• dried fruit
• beans
• red meat and pork
• poultry and seafood
• iron-fortified foods such as certain cereals, pasta, and bread

Vitamin C helps your body absorb iron, so you might also want to pair iron-rich foods with these sources of vitamin C:

• Citrus juices
• grapefruit, oranges, tangerines, strawberries, kiwi, melons
• Tomatoes, peppers
• Cabbage, leafy greens
• Caffeine is tricky. It can trigger symptoms of RLS in some people. Alcohol can make RLS worse, plus it’s known to disrupt sleep. Try to avoid it, especially in the evening. 

Restless leg syndrome and sleep

Those strange sensations in your legs can be uncomfortable or painful. And those symptoms can make it almost impossible to fall asleep and stay asleep.

Sleep deprivation and fatigue are dangerous to your health and well-being.

In addition to working with your doctor to find relief, there are a few things you can do to improve your chances of restful sleep: 

•  Inspect your mattress and pillows. If they’re old and lumpy, it may be time to replace them. It’s also worth investing in comfortable sheets, blankets, and pajamas.
• Make sure window shades or curtains block outside light.
• Remove all digital devices, including clocks, away from your bed. 
• Remove bedroom clutter.
• Keep your bedroom temperature on the cool side so you don’t get overheated
•  Put yourself on a sleep schedule. Try to go to bed at the same time each night and get up at the same time each morning, even on weekends. It’ll help support a natural sleep rhythm. 
• Stop using electronic devices at least one hour before bedtime.
• Just before bedtime, massage your legs or take a hot bath or shower. 
• Try sleeping with a pillow between your legs. It might help prevent your nerves from compressing and triggering symptoms.

Restless arm, restless body, and other related conditions

It’s called restless “leg” syndrome, but it can also affect your arms, trunk, or head. Both sides of the body are usually involved, but some people have it on only one side. Despite these differences, it’s the same disorder.

About 80 percent of people with RLS also have periodic limb movement of sleep (PLMS). This causes involuntary leg twitching or jerking during sleep that can last all night long.

Peripheral neuropathy, diabetes, and kidney failure cause symptoms like RLS. Treating the underlying condition often helps.

Many people with Parkinson’s disease also have RLS. But most people who have RLS don’t go on to develop Parkinson’s. The same medications can improve symptoms of both conditions.

Anyone can have occasional leg cramps or strange sensations that come and go. When symptoms interfere with sleep, see your doctor for a proper diagnosis and treatment. Be sure to mention any underlying health conditions.

Facts and statistics about restless leg syndrome

According to the National Institute of Neurological Disorders and Stroke, RLS affects about 10 percent of Americans. This includes one million school-age children.

Among people with RLS, 35 percent had symptoms before age 20. One in ten report symptoms by age 10. Symptoms tend to worsen with age.

Incidence is twice as high in women as in men. Pregnant women may have two or three times higher risk than the general population.

It’s more common in people of Northern European descent than in other ethnicities.

Certain antihistamines, anti-nausea, antidepressant, or antipsychotic medications can trigger or worsen symptoms of RLS.

About 80 percent of people with RLS also have a disorder called periodic limb movement of sleep (PLMS). PLMS involves involuntary leg twitching or jerking every 15 to 40 seconds during sleep. Most people with PLMS don’t have RLS.

Most of the time, the cause of RLS isn’t obvious. But more than 40 percent of people with RLS have some family history of the condition. When it runs in the family, symptoms usually start before age 40.

There are five gene variants associated with RLS. The change in the BTBD9 gene associated with higher risk of RLS is present in about 75 percent of people with RLS. It’s also found in about 65 percent of people without RLS.

There’s no cure for RLS. But medication and lifestyle modifications can help manage symptoms.

                        Practice yoga or meditation.

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Tips for your daily routine

1. Eat fruits at night - Fruits are low in calories, high in fibre, and a goodsource of vitamins, minerals, and antioxidants. Eating fruit is also associated with lower body weight and a lower risk of weight gain.
2. Have Patience
3. 
   

Will continue ...

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Fall asleep, feel at ease - How much important is our sleep?

Fall asleep, feel at ease - How much important is our sleep? 

Our sleep schedules do vary from person to person, depending on the environmental cues that we give our bodies.

Sleep is one of the basic key stones or pillars which directly affects your mental and physical health and the quality of our waking life. It is a natural and major method of your body to rest and relax. While we are asleep, our body works to repair and rejuvenate the tissues. Normally, during physiologic nocturnal sleep in humans, the parasympathetic nervous system, responsible for 'rest-and-digest' activities, is dominant over the sympathetic nervous system, responsible for stimulating activities. More over sleeping well directly affects your mental and physical health and the quality of your waking life.

Fall short and it can seriously affect your daytime energy, productivity, capability to manage emotions, and even your weight. It plays an equally important role as that of diet when it comes to maintaining health and balance in the body. But, quite often, struggling to get the sleep we need, we regularly toss and turn at night spending sleepless nights leading to sleep imbalance in our body.

There is a solution. Making simple but important changes to your daytime routine and bedtime habits can have a profound impact on how well you sleep, leaving you feeling mentally sharp, emotionally balanced, and full of energy all day long.

How can I get a better night’s sleep?

When you’re wide awake at 3 a.m., you may feel that getting a good night’s sleep is an impossible goal. The cure for sleep difficulties can often be found in your daily routine.

Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. But by experimenting with the following tips, you can enjoy better sleep at night, improve your mental and physical health, and improve how you think and feel during the day.

Tip 1: Keep in sync with your body’s natural sleep-wake cycle

There’s a reason we tend to feel sleepy around the same time each night and wake up same time in the morning. It is circadian rhythm, our biological clock - we set our alarms, when we are most active during the day, when we eat, and when we let ourselves call it a day and hit the pillow. Getting in sync with your body’s natural sleep-wake cycle, is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule, you’ll feel much more refreshed and energized than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two. So try to go to sleep and get up at the same time every day. This helps set your body’s internal clock and optimize the quality of your sleep. Choose a bed time when you normally feel tired, so that you don’t toss and turn. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.

Is it good to take a nap on day time? If you need to make up for a late night, opt for a daytime nap rather than sleeping in. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm. Avoid sleeping in—even on weekends. The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms you’ll experience.

Be smart about napping. While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit naps to 15 to 20 minutes in the early afternoon.

Fight after-dinner drowsiness. If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating, such as reading books, washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.

Tip 2: Control your exposure to light

Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark—making you sleepy—and less when it’s light—making you more alert. However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm.

How to influence your exposure to light?

During the day:

Expose yourself to bright sunlight in the morning. The closer to the time you get up, the better. The light on your face will help you wake up

Spend more time outside during daylight. Take your work breaks outside in sunlight, exercise outside. Let as much natural light into your home or workspace as possible. Keep curtains and blinds open during the day, and try to move your desk closer to the window.

At night:

Avoid bright screens within 1-2 hours of your bedtime. The blue light emitted by your phone, tablet, computer, or TV is especially disruptive. You can minimize the impact by using devices with smaller screens, turning the brightness down, or installing and activating light-altering software such as f.lux.

Say no to late-night television. Not only does the light from a TV suppress melatonin, but many programs are stimulating rather than relaxing. Try listening to soft music or audio books instead.

Don’t read with backlit devices. Tablets that are backlit are more disruptive than e-readers that don’t have their own light source.

When it’s time to sleep, make sure the room is dark. Use heavy curtains or shades to block light from windows, or try a sleep mask. Also consider switching off or covering up electronics that emit light.

Keep the lights down if you get up during the night. If you need some light to move around safely, try installing a dim nightlight in the hall or bathroom or use a small flashlight. This will make it easier for you to fall back to sleep.

Tip 3: Exercise during the day

People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnoea and increases the amount of time you spend in the deep, restorative stages of sleep.

It can take several months of regular activity before you experience the full sleep-promoting effects. So be patient and focus on building an exercise habit that sticks.

For better sleep, time your exercise right

Exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as cortisol. This isn’t a problem if you’re exercising in the morning or afternoon, but too close to bed and it can interfere with sleep.

Try to finish moderate to vigorous workouts at least three hours before bedtime. If you’re still experiencing sleep difficulties, move your workouts even earlier. Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep.

Tip 4: Be smart about what you eat and drink

Your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime.

Limit caffeine and nicotine. Caffeine can cause sleep problems up to ten to twelve hours after drinking it! Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.

Avoid alcohol before bed. Melatonin, the regulator of sleep-wake cycles, is a chemical produced by your brain that trigger sleepiness when you've been awake for a long time, and subside once you've had enough sleep. Alcohol is highly effective at suppressing melatonin. Research indicates that a moderate dose of alcohol up to an hour before bedtime can reduce melatonin production by nearly 20 percent. While you may fall asleep quickly after drinking, it's also common to wake up in the middle of the night and contributes to poor quality sleep later.

Avoid drinking too many liquids in the evening. Drinking lots of fluids may result in frequent bathroom trips throughout the night.

Cut back on sugary foods and refined carbs. Eating lots of sugar and refined carbs such as white bread, white rice, and pasta during the day can trigger wakefulness at night and pull you out of the deep, restorative stages of sleep.

For some people, a light snack before bed can help promote sleep. For others, eating before bed leads to indigestion and make sleeping more difficult. If you need a bedtime snack, try:

A small bowl of whole-grain, low-sugar cereal

Lukewarm Milk

Yogurt

Almonds

Walnuts

Kiwi

Tart cherry juice

A banana

Tip 5: Wind down and clear your head

Do you find yourself unable to sleep or waking up night after night? Residual stress, worry, and anger from your day can make it very difficult to sleep well.

If anxiety or chronic worrying dominates your thoughts at night, there are steps you can take to

learn how to stop worrying and look at life from a more positive perspective.

If the stress of work, family, or school is keeping you awake, you may need help with self-management. By learning how to manage your time effectively and maintain a calm, positive outlook, you’ll be able to sleep better at night.

When it comes to getting to sleep at night, your brain won’t be accustomed to seeking fresh stimulation and you’ll be better able to unwind. The more overstimulated your brain becomes during the day, the harder it can be slow down and unwind at night. During the day, many of us overstress our brains by constantly interrupting tasks to check our phones, emails, or social media. Try to set aside specific times for these things, and focus on one task at a time.

Relaxation techniques for better sleep

You have to find ways to wind down, calm the mind and relax to prepare for sleep. Practicing relaxation techniques like Santi asana (please refer posture no. 2 in yogasana section) before bed is a great method.

Also please try:

Deep breathing - Calm your mind, close your eyes and take deep, slow breaths, making each breath feeling even deeper than the last.

Progressive muscle relaxation - Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way, part by part, up to the top of your head.

Visualization - Close your eyes and imagine a place like a garden or a lonely sea shore that's calming and peaceful. Concentrate on how relaxed this place makes you feel. And fall asleep.

Bedtime rituals to help you relax and sleep

Identity a "toolbox" of unwinding, bedtime relaxation rituals to help you unwind before sleep. examples:

Reading a book or magazine makes people sleep. Read it in soft light.

Take a warm bath half an hour before you go to bed.

Play a soft music/ an audio book in the bedroom.

Few hours before you go to bed do some easy stretches.

Relax and unwind with your favourite hobby.

Make simple preparations for the next day.

Dim the light in bedroom as you go into your bed.

Tip 6: Improve your sleep environment

A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Sometimes even small changes to your environment can make a big difference to your quality of sleep.

Keep your room dark, cool, and quiet

Keep noise down. If you can’t avoid or eliminate noise from neighbours, traffic, or other people in your household, try masking it with a fan or earplugs. Keep your room cool. Most people sleep best in a slightly cool room (around 21° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.

Make sure your bed is comfortable. Your bed covers should leave you enough room to stretch and turn comfortably without becoming tangled. If you often wake up with a sore back or an aching neck, you may need to experiment with different levels of mattress firmness, foam toppers, and pillows that provide more or less support.

Reserve your bed for sleep and sex. By not working, watching TV, or using your computer in bed, your brain will associate the bedroom with just sleep and sex, which makes it easier to wind down at night.

Tip 7: Learn ways to get back to sleep

Yes, what if the problem faced by you is not falling asleep, but after waking up at the middle of your sleep, and not falling back asleep

These tips may help you to return to deep sleep:

It’s normal to wake briefly during the night.

Keep it out of your head

Sometimes it is not easy, but try not to stress over your inability to fall asleep again. Stress will trigger your body to stay awake. Stop thinking and start to focus either on the feelings in your body or breathing. Repeat the word "santi" or peace in your mind

Understand that your goal is relaxation, not sleep

 If you find it hard to fall back asleep, try a relaxation technique such as visualization, progressive muscle relaxation, or santi asana. which you can do in the bed itself, without getting up.  Relaxation can help to rejuvenate your body.

Do a quiet, non-stimulating activity

If you’ve been awake for more than 15 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book. Keep the lights dim and avoid screens so as not to cue your body that it’s time to wake up.

Postpone worrying and brainstorming

 If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. If a great idea is keeping you awake, make a note of it on paper and fall back to sleep knowing you’ll be much more productive after a good night’s rest.

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"Don’t get upset with yourself, because it just makes the problem worse.”

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