“A good run is like a cup of coffee… I am much nicer after I had one!” -Anonymous
Studies show that running elevates your mood due to the fact that endorphins are released when exercising. The endorphins are the body’s natural pain and stress. These chemicals are famous for the “runners high.” When they are released the benefits are endless and the importance of running and exercise cannot be stressed enough.
Benefits:
-Reduces Depression and Anxiety
-Reduces the Perception of Pain
-Improves the Body’s Response to Stress
-Boosts Self-esteem
-Reduces Symptoms of Mental and Behavioral disorders
-Fights Diseases
-Faster Weight Loss
-Greater Stamina
Essentially running regularly will keep you feeling refreshed, relaxed, and happier. Here is how it will help improve your mood…
Improves Your Body’s Response to Stress- When you run regularly, your body becomes adept at handling stress due to the fact that exercise increases body temperature and blood circulation in the brain. This essentially improves heart rate, blood pressure, and cortisol levels.
Counters the stress hormones with happiness hormones- Who said you can’t run away from your problems? If you had a tough day at work or in general, go on a run. Running is my therapy, reset button, time to think, motivation, instinct, outlet, and well-being. I personally couldn’t imagine my life without running. Running brings about chemical changes in the body, as it balances the negative effects of stress hormones like adrenaline and cortisol with the production of endorphins, as I stated previously. These chemicals in the brain act as natural mood enhancers and painkillers. The feeling of optimism and relaxation occur post long distance run. The endorphins work like anti-depressants without side effects relieving tension. Essentially running boosts mental energy and relaxes your mind and body.
Improves self-esteem- When you run it is just you and the rhythm of your feet. Regular runners who are passionate, push there limits, set goals, and attain them have a direct correlation with self esteem and confidence.This is because goal setting creates a sense of achievement.
Reduces contradiction in thought and action- Running is not only about feeling good, but it can alleviate symptoms of depression and anxiety. Running will improve your faith in your own capability, fight distraction, and help you stay focused. Exercising and running gives us time to clear our heads. This reduces contradictions in thought, belief, and action. Cognitive dissonance is a state of mental tension one may experience, as they hold different views and beliefs. Running naturally lifts your mood and boost your morale.
Improves focus- Running improves concentration, focus, and memory, as it boosts the levels of serotonin and dopamine in the brain. This keeps attention deficit hyperactivity disorder (ADHD) in check. Not only will running give better resistance to impulse decisions and temptations, but will improve concentration levels of ADHD patients.
Running keeps your mind young and sharp, as there is a positive relationship between mood and exercise. A regular routine can help keep the mental decline caused by degenerative diseases at bay. Run for 30 minutes a day to experience the healthy benefits.
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3 Types of Meditation to Practice that Reduces Stress
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Meditation is practiced to achieve a mentally clear and emotionally calm state. Practicing will enable you to learn how to observe your feelings or thoughts without judgment and understand them better. Meditation is a skill and takes practice and consistency in order to get comfortable. Statistics show that meditating reduces anxiety and depression. Practicing creates a greater degree of self-control and an increased cognitive function. Mindfulness meditation also known as Vipassana, transcendental meditation, and guided visualization meditation are three popular types.
Mindfulness Meditation: Mindfulness meditation is practiced with your eyes closed in a comfortable position on your back or sitting up straight and focuses on the breath as you inhale and exhale. During this practice a distracting thought may come to mind. The best way to proceed and focus on your breath is to notice that you became distracted, remain non-judgmental, and shift your focus back to breathing. Be mindful of any thoughts. Mindfulness is essential in overcoming suffering and understanding natural wisdom. It is about acknowledging reality through letting the mind wander and accepting any thoughts that come up and understanding the present.
Transcendental Meditation: This type of meditation is taught by an instructor and involves repeating a particular mantra or sound at a comfortable pace effortlessly. Essentially you enter a deeper state of emptiness, like most meditation practices your mind might become distracted. Acknowledge your thoughts and return back to the mantra.
Guided Visualization: Guided Visualization meditation involves your imagination. Statistics show if you imagine relaxing and positive experiences the body will respond by releasing chemicals that generate feelings of positivity. A guided visualization is necessary for a more powerful experience, however it can be practiced alone. Meditation is the heart of yoga and is practiced in ‘Shavasana’, a total relaxation pose. The literal meaning is the corpse pose where the yogi is lying on their back and their eyes are shut and the breathe is long and deep. Yoga and meditation will lead to reduced stress and anxiety.
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Self-care is important as it boosts your confidence and produces positive feelings and emotions. Maintaining a healthy relationship with yourself will increase your self-esteem and remind yourself and others that you are your needs are important too.
1.Put up decorations
2. Have a Hot Co-Co
3. See a loved one
4. Take a slow, scenic walk
5. Declutter and donate
6. Make a playlist for the Holidays
7. Write positive new years resolutions
8. Write a gratitude list
9. Look at local Christmas lights
10. Call a relative to chat
11. Put on some music and move your body
12. Burn a scented candle
13. Cuddle with a blanket and read
14. Get some sunlight
15. Do an act of kindness
16. Write down your bad thoughts
17. Journal
18. Practice Yoga
19. Watch a childhood Christmas movie
20. Take a moment to do absolutely nothing
21. Give yourself a compliment
22. Make someone a gift
23. Take a long shower or bath
24. Do a home exercise
25. Write down some of your favorite memories of 2018
26. Spend an hour doing your favorite hobby
27. Cuddle up in a blanket and read
28. Give yourself a manicure or a pedicure
29. Make a plan for the weekend, thus ensuring you have something to look forward to
30. Make a healthy snack
31. Treat yourself to a massage
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