Nature Knows and Psionic Success

These over-the-counter products can help clear your head

(wallpaper flare) Around this time, you may feel tired, stressed, distracted, depressed, and like your memory has reached its maximum capacity. While receiving medical help and therapy can make a huge difference, many students don’t know that natural supplements can as well.

These supplements may help you decrease stress, improve cognitive functioning and memory, and improve your mood. Whether your stress manifests into anxiety or loss of sleep, the following three supplements can help ground you. It is important to note that you should talk to your doctor before trying any new supplements if you are currently taking other medication.

L Theanine is an amino acid that promotes relaxation without drowsiness. It is thought to have an effect which slows down the mind and calms racing thoughts.

Ashwagandha is classified as an adaptogen. Adaptogens are non-toxic plants that help the body cope with stressors of all kinds, including physical, chemical, and biological. Ashwagandha can be beneficial for reducing stress and anxiety, and helping memory and cognition.

Holy Basil can promote relaxation and reduce stress hormones while calming frazzled nerves and improving mental clarity and focus. Holy Basil has the ability to increase physical and emotional endurance , therefore increasing the resilience to all stressors.

When it comes to cognitive functioning and memory we could all use a little extra support, and Omega-3s are vital for brain functioning and development. DHA is the main Omega-3 fatty acid found in your brain. It is abundant in cell membranes and is essential for a functional nervous system. Deficiencies of DHA are associated with deficits in learning, memory, and cognitive function.

Ginkgo Biloba is known to improve cognitive function because it promotes blood circulation in the brain and protects it from neuronal damage.

Phosphatidylserine plays an important role in keeping your mind and memory sharp. It is also known to improve attention and language skills. Research has shown that this supplement has been successful in managing impulse control and hyperactivity in individuals with ADHD.

As young adults, sometimes our moods can get the best of us. The following three supplements may help regulate your mood.

Research has shown that vitamin D can play an important role in regulating mood and defending against depression. Research indicates that lower levels of vitamin D can negatively affect cellular signaling and neural activity in the brain. There is also a relationship between vitamin D and the production of serotonin, and since low levels of serotonin are present in people with depression, taking it may benefit those struggling with depressive symptoms.

B complex vitamins are often used to reduce fatigue and boost mood. They may relieve stress, boost cognitive performance, and reduce symptoms of both depression and anxiety. B12 is well known for its energizing qualities, and B6 is known for reducing stress and promoting cognitive well-being.

All of these supplements are easily accessible, meaning they do not require a prescription and can be purchased over the counter. However, it is recommended that you speak to your doctor before taking these supplements, especially if you are currently taking other medications.

Read more at runnermag.ca

If you’d been told in January that you’d be able to work from home for months on end – dodging overcrowded trains and office politics in the process – it might have sounded like a start-of-the-year bonus. The reality, of course, is not so enjoyable. As the world adjusts to the coronavirus pandemic, one of the biggest changes is enforced home working.

Staying motivated, retaining work-life balance and video conference etiquette are just some of the challenges. But science is here to help.

Even before quarantines and social distancing measures became the norm, researchers debated what remote working does to your mental health and productivity. So we conference-called leading psychologists to ask them how best to thrive in the shadow of COVID-19.

Fashion doesn’t really exist when the world is on lockdown, but psychologists recommend you get dressed for work rather than joining those video calls in your PJs. More than just keeping up appearances, it helps to put your brain in work mode.

In a 2012 paper in the Journal of Experimental Social Psychology , researchers use the term “ enclothed cognition ” to describe the way that clothes can affect the wearer’s behaviour. In the study, participants who wore a white lab coat performed better in tests of their attention, for example.

If you would normally wear a shirt to work, wear one in the home office too. “Get dressed in the morning, make yourself feel like you’re going to work,” says Professor Cary Cooper , an occupational psychologist at Manchester Business School. “But be comfortable.”

Don’t skip the shower, either. There’s bracing evidence to suggest that a cold shower can boost your mood and attention.

Routine and structure are crucial to making the quarantine period tolerable, and that starts with your sleep . Resist the urge to hit the snooze button. In what was described as the largest sleep study ever conducted, researchers at Canada’s Western University found that oversleeping can dampen your cognitive function just like sleep deprivation can.

“Research shows that keeping routines, but with some variation – having different exercises and tasks at different times – is really important,” says Jo Daniels , a clinical psychologist at the University of Bath.

Do something positive with the time you saved from your commute, such as cooking a healthy lunch or going for a jog.

Read more about productivity at work:

Then work according to your own circadian rhythms. “Structure your workload depending on whether you’re an owl or a lark,” says Cooper. “Do the most important work when you feel most energised, unless it has to be done before. If you’re a slow starter, doing menial tasks first and important tasks later is maybe the way to go.”

You can also create a more effective list of priorities by making a weekly to-do list, rather than a daily one – the truly important jobs will jump straight out at you.

As if a lethal pandemic wasn’t enough to trigger anxiety and depression , research suggests that remote workers can also be prone to bouts of poor mental health. A UN report in 2017 found that remote workers are more likely to experience high stress levels than office workers: emails are misinterpreted, work bleeds into family life and remote workers often clock more hours.

As well as switching off the laptop at the end of the day, make sure you do pleasurable activities for mood elevation, says Daniels. “If you feel yourself becoming anxious, switch to exercise, reading, listening to podcasts, creative pursuits, intellectual pursuits.”

Also take this time to catch up with friends and family and get to know them like never before. “It’s important that we stay in touch with people but also that it’s not just a touch-base focus on the coronavirus. Actually show interest in the other person,” Daniels says.

She adds that if you suffer acute moments of panic or anxiety, practising breathing techniques can help, as can talking about your emotions. Otherwise, try to look for the benefits of being at home. “For me, I don’t have to travel miles to work everyday and that’s great.”

Do what you can to physically separate your working space from your living space, especially if you have kids at home. Even the shortest distraction can kill your productivity. Research at Michigan State University found that a three-second interruption can double the number of mistakes you make in your work as your attention gets dragged away to something else.

Don’t have kids? Then self-isolate from that other great dependant: your phone. A study at the University of Southern Maine found that when testing complex tasks, the mere presence of the experimenter’s phone (not the participants’) was enough to distract people and lead to lower scores in the test.

Stepping away from tasks occasionally is a good idea, though. “Get away from the computer but keep a pad and pen with you,” says Carter.

Research at Indiana University found that longhand writing improves creativity and problem solving, while journaling is said to be an effective way to stretch your attention span.

The field of environmental psychology , which explores our relationship with our immediate surroundings, has lots to teach us about being stuck indoors and creating an office in the home.

“The first thing to think about is where to sit,” says Lily Bernheimer, director of Space Works Consulting .

She refers to a concept known as ‘refuge and prospect’, which says that humans are more comfortable sat with our backs to the wall and a view of the door or window. “We believe that we evolved to prefer these settings because these factors could have contributed to our survival by being the safest places we could be.”

A view of trees or even a picture of scenery on your wall can help. “If you can find a room with a view of any kind of nature then this has the ability to reduce blood pressure and the circulation of stress hormones, and it increases the capacity for directed attention, which is the ability to focus.”

It’s tempting to think that you can hack your productivity by […]

Read more at www.sciencefocus.com

What are you tracking these days? What data is driving your leadership and your life? Are you tracking your emails, employee engagements, profits, losses, stock options, steps, calories or social media responses?

The 24/7 access to technology has extended your workday, created a false need for immediacy, perpetuated the myth of multitasking and created unrealistic deadlines. Research shows you tap, swipe, talk, touch and interact with your smartphone approximately 2,617 times a day. Each piece of information and data carries a message, translated into the words you think and words you use. Those words (consciously and unconsciously) either:

• Open or close opportunities in your life and career

• Motivate or discourage your acceptance and ability to embrace change

• Foster or fracture your leadership and relationships

• Build or destroy your health and wellness

Additionally, your past experiences play a critical role in the words you use. Your internal scripts created over your lifetime can amplify and perpetuate the threat level in your brain. Using words like “should” or “always” and “never” create cognitive traps that block your ability to grow and expand your potential. Feelings like guilt and ideals like perfection can also negatively impact your sense of worth and ability to create positive change in your life.

Your wellness is not merely the absence of disease or infirmity in your life; it is your ability to process change and foster your growth physically, mentally and socially. Whether the words you think and use support or undermine your wellness has everything to do with your brain.

Words And Your Brain

Understanding how your brain responds to threats and rewards can assist you in taking conscious control over the mental scripts that close, limit, fracture and destroy you personally and professionally.

Your brain processes perceived threats and rewards through your limbic system. The amygdala, a small almond-sized structure in your limbic system, is your body’s fire alarm. Once activated, hormones flood your body, increasing your heart rate. Breathing becomes shallow and rapid, putting your body in the fight, flight or freeze mode. The amygdala diverts control of your behavior from your prefrontal cortex, and logic and reasoning become impossible. This survival response is essential if your life is in threat, yet not so great when your amygdala has been triggered by your perceptions of data, the words of your boss, an action of your spouse or never-ending levels of stress.

Living in an unceasing state of overwhelm creates chronic stress, which keeps your brain in a state of constant threat. The threat lights up the same brain circuitry as physical pain, releasing hormones that debilitate your thinking, muddle your understanding and elevate your blood pressure. The prolonged threat state increases the amount of cortisol released in your system, killing brain cells and damaging virtually every kind of cognition that exists from memory to immune system responses.

Long-term stress goes beyond negatively impacting your brain. It causes unregulated surges of adrenaline, which creates rough spots in your blood vessels. The rough spots become scars trapping sticky platelets and clogging arteries, causing heart attack and stroke.

On the other hand, positive words trigger our brain’s reward system, opening us to engaging in social interactions, fostering our respect for others and enhancing our abilities for active listening, collaboration and problem solving. Your brain, operating in a positive state, releases hormones that assist in your body’s ability to heal and extend your life span.

Owning Your Words

Your brain is a fantastic energy-saving organ, which is why it likes the familiar and follows the same neuropathways for problem solving and response. It’s why, as you age, you can find yourself sounding like recordings of your parents and falling into repetitive relationships and situations. While your brain does not like to get rid of old pathways, it does like creating new ones, and therein lies your opportunity to own your words and your wellness.

Research has shown that top-performing teams give each other at least five positive comments for every one negative. While negative comments are essential for averting disastrous situations and behavior, catching people doing things right goes even further for promoting positive change.

The same strategy can support you in modifying your negative self-talk, creating opportunities to improve your health and increase your potential. As with any change, it begins with raising your awareness of your habitual thoughts and statements and a commitment to change them. Here are eight additional strategies to guide you along the way:

1. Pay attention to your words and consciously select ones that will benefit your wellness. Instead of “I never” or “I always” statements that limit you, try “I am going to” and “I now am.”

2. Police your self-criticism and name-calling of others. Practice acceptance and seek to understand rather than ridicule.

3. Stop sarcasm. Sarcasm, at its core, is about putting others down to make yourself appear superior.

4. Remove yourself from relationships and situations that thrive on gossip, put-downs, and play on fear and anxiety.

5. Remember, smiles are contagious, and smiling takes less energy than frowning. Your smile releases hormones that fight stress and depression, as well as endorphins — your body’s natural pain relievers.

6. Practice gratitude. Research shows that there is increasing evidence to support it as fundamental to our overall health and well-being.

7. Surround yourself with images, words and quotes that inspire and uplift and motivate you. Your brain only knows what you tell it.

8. Practice kindness. Kindness releases your brain’s feel-good chemicals — oxytocin, dopamine and serotonin — that make you more open and friendlier, as well as reduces pain and lowers your blood pressure.Owning your words and your wellness requires you to pay attention to when you are playing your limiting scripts and using habitual responses that limit yourself and others. Recognition allows you to take action (small actions, one at a time) to rewrite your commentary and choose words that support the growth, potential and well-being of yourself and others.

Read more at www.forbes.com

Today, most of us are strapped for time and looking for cheap and effective ways to boost our energy quickly. Our brain fog makes us have to sift through more stimuli than in the past. Unfortunately, this process can deplete our mental stamina in no time.

Exhaustion plagues so many of us, and it can feel like a never-ending battle sometimes. We’re all trying to find the answers to how we can thrive instead of just survive. How can we stop feeling burnt out and have more mental stamina to take care of responsibilities?

Manufacturers sell everything from pills to powders to energy drinks that claim to boost energy levels. However, most of these “remedies” have two ingredients in common: caffeine and sugar . If you get an energy boost, it’s likely due to those ingredients since they raise cortisol levels but leave you with a crash. With so many unhealthy products out there, how can we discern the good from the bad?

We’ll go over some natural ways to reduce brain fog and boost mental stamina below. Ten Ways to Boost Your Mental Stamina and Remove Brain Fog Naturally

1 – Meditate

Researchers believe that mood disorders like anxiety and depression could connect with vagus nerve function . This is a cranial nerve that runs from the brain to the heart, lungs and digestive tract, helping to regulate their function. Researchers studying the vagus nerve and its connection to mood believe that ‘understanding the neurobiology of emotional regulation and dysregulation’ during these emotional states will lead to breakthroughs in treatment for mental illness.

Stimulating the vagus nerve can help us boost mental stamina by reducing unwanted mental states such as anxiety. Researchers discovered that a type of meditation called the ‘Loving Kindness Meditation’ helped reduce heart rate variability. Along with the meditation, experiencing more positive emotions and positively connecting with others helped to improve the functioning of the vagus nerve. 2 – Don’t work too much

Work demands so much energy from us since it takes up the majority of our time. If you can, try starting your own business where you have more control over your hours, or perhaps ask your boss if you can work from home a couple of days a week. Having more flexibility in your schedule will allow you to reduce brain fog since you won’t have to think about work as much.

Work can quickly drain mental energy, and meditation, in combination with setting boundaries, can help tremendously with stress.

3 – Exercise more

Exercise offers so many benefits to our mind and body, especially when combined with healthy eating practices. For one, it increases endorphins, which are feel-good hormones released when the body needs a quick burst of energy to perform a task. Endorphins provide the body with a natural high.

Furthermore, exercise helps you sleep better, which will reduce your brain fog and increase energy . A study published in April 2015 in the Journal of Sleep Research studied people with insomnia who did moderate-intensity workouts for at least 150 minutes each week. Researchers discovered that participants had less severe insomnia symptoms as well as better moods when they exercised.

Exercise can also increase focus and eliminate “brain fog.” According to a study of older adults published in April 2016 in Oxidative Medicine and Cellular Longevity , a 24 workout program containing moderate-intensity aerobic exercise improved concentration and focus.

Exercise can also eliminate depression and anxiety symptoms , which will improve your energy since your mind won’t be running on overdrive. 4 – Get blood sugar under control

Diabetes and high blood sugar can later lead to neurodegenerative disorders such as dementia. By eating healthy, abstaining from added sugars, exercising, and maintaining a healthy weight, you can get your blood sugar under control, which will improve energy levels. 5 – Don’t sleep as much

In a chronically sleep-deprived society, this might seem like bad advice, but hear us out. Most people spend a long time in bed, but a good portion of that time isn’t spent sleeping. This confuses the body and causes the circadian rhythm to get out of whack. To figure out how much sleep you need, sleep experts advise you to restrict your sleep until your body resets itself.

Here’s some advice on how to get started: Avoid daytime naps.

Start with four hours of sleep and add to it as needed.

If you slept well during those four hours, add 15-30 minutes each night until you wake up the next day fully rested.

If you wake up during the night, don’t just lie in bed and suffer through it. Instead, get up and do something to make you sleepy, such as reading a book or drinking tea.

6 – Eat healthier foods

Avoid eating a lot of processed foods, because these have very few nutrients but are high in calories. This means your body will use that energy quickly but still feel deprived despite the intake of calories. Eat mostly whole foods such as grains, fruits, vegetables, avocados, nuts, seeds, fatty fish such as salmon, and low-fat dairy. Eating small meals plus snacks throughout the day will keep your blood sugar stable and help you avoid cravings. 7 – Get off technology.

Research shows that heavy technology use, especially at night, can interrupt your sleeping cycles . This can lead to insomnia and other sleep disorders. The use of technology at all hours of the day confuses our bodies, as we are still wired for light only during the daytime. However, many people still use their phones right before bed, and some even wake during the night to check notifications!

To get the best sleep possible, and have more energy, try to limit your technology use at night. Put your phone in another room if you have to so you won’t feel tempted to check notifications. Turn off the TV and computer at night as well.

Technology also links to conditions such as depression, anxiety, fatigue, eye strain, neck pain, and memory problems . We walk […]

Read more at www.powerofpositivity.com

As concerns surrounding the coronavirus increase, the stress of job security, financial strain and other issues can leave people feeling isolated and in need of mental health resources. (Courtesy Adobe Stock) As concerns surrounding the coronavirus increase, the stress of job security, financial strain and other issues can leave people feeling isolated.

As families stay home and human interaction is limited, we asked the team of experts at Georgetown Child & Family Counseling on the best mental health practices in a time of high stress with local resources below.

1. In high-stress times such as now, why is mental health important?

Stress can amplify negative emotions as part of our body’s natural response to protect ourselves. This can increase feelings of overwhelm, anxiety and general negative emotions. The attention on mental health by connecting with positive relationships, staying active, surrounding oneself with uplifting messages and mindfulness can help to decrease the negative impact of stress on mental health. It’s important to be able to have a clear mind in times of stress and by taking active steps toward wellness, one can move through difficult times such as this more easily.

2. What are some concerns self-quarantine could cause on those suffering from mental health issues?

The most common mental health issues in our country are anxiety and depression. Many common behaviors of people with these mood related disorders make the problems worse, such as seclusion activities of video gaming, TV and internet; numbing activities of alcohol, drugs and unhealthy eating; or sleep Issues including off sleep cycle, racing thoughts and night use of electronics.

3. What are some tips for people who are coping with the stress of coronavirus effects such as job loss, financial strain and others?

Self-quarantine can offer more opportunities to engage in patterns that increase issues with mental health. Being proactive with your own health and those of your loved ones can help. Add movement into your day by adding 10-15 minutes daily of walking or jogging to what your normal routine is. Get sunshine by opening the blinds/curtains in the home and try spending at least 30 minutes a day outdoors getting sunshine. Manage a healthy sleep rhythm as quality rest removes the toxins in the brain that may cause negative side effects- like memory loss, depression, anxiety and mood swings. Stay social.Social distancing may be a necessity at this time, but it doesn’t mean that we need to socially isolate. It’s important to stay engaged with people. We are biologically and emotionally wired to connect with others without that, we can feel ‘sick’. We are in an amazing time where we have the ability to Facetime, call, video meetings…to help us to stay social.

4. How can people keep their minds and bodies busy and healthy while at home? Every morning, dress the same way you would as if you were going to the office/school.

If you’re feeling lonely, schedule a virtual coffee break with a friend.

Schedule 30 minutes on your calendar to make and eat a healthy lunch every day.

Take time to develop a new ‘work/school-from-home’ schedule to help stay in a routine.

Prioritize regular exercise, adequate rest and time outdoors.

5. If someone believes they need help, what should they do?

If you are struggling, it’s important to reach out and talk with someone. A supportive friend or family member can be a life saver. Other times, it may be beneficial with a mental health professional. A professional counselor can help a person process the emotions they are experiencing and develop healthy coping tools for managing stress, anxiety and depression. They can also help a person to understand themselves, how they manage stress and understand the thinking patterns that support their wellbeing.

Looking for help? Here are some local resources. Please be sure to call first to ensure availability of services.

Note: If your practice would like to be added to this list please email geonews@communityimpact.com

Bluebonnet Trails Community Services

711 N. College St., Georgetown

800-841-1255

http://bbtrails.org/

Center for Relational Care of Texas

3613 Williams Drive, Georgetown

512-492-6200

www.relationalcare.org/counseling

Covenant Kids Family Services 505 W. University Ave., Georgetown817-516-9100 www.ckfamilyservices.org/programs-and-services/behavioral-health Georgetown Behavioral Health Institute 3101 S. Austin Ave., Georgetown512-819-1154 www.georgetownbehavioral.com Georgetown Child & Family Counseling 4118 Williams Drive, Georgetown512-651-1009 www.jennaflemingcounseling.com The Georgetown Project 2201 Old Airport Road, Georgetown512-943-0074 https://georgetownproject.org/ Jon Briery, LPC-S, LCDC, NCC 401 W. Sixth St., Georgetown512-695-0121 www.jonbriery.com Lone Star Circle of Care 2423 Williams Drive, Georgetown877-800-5722 https://lonestarcares.org/ Rachel Saenger, LPC-S, LMFT-S 3613 Williams Drive, Ste. 804, Georgetown512-864-5592 www.rachelsaenger.com Samaritan Center 3613 Williams Drive, Georgetown512-451-7337, 512-466-4454 https://samaritan-center.org/ Thrive Works 4749 Williams Drive, Ste. 301, Georgetown512-400-4069 https://thriveworks.com/georgetown-counseling/ Turning Point 1612 Williams Drive, Georgetown512-521-4652 https://www.turningpointpsych.com/ Williamson County Mobile Outreach Team 512-943-3545 www.wilco.org Ali Linan began covering Georgetown for Community Impact Newspaper in 2018. Her reporting focuses on education and Williamson County. Ali hails from El Paso and graduated from Syracuse University in 2017.

Read more at communityimpact.com