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11 Mindfulness Books to Read and Learn From in 2024

1. The Art of Noticing by Rob Walker

In this mindfulness book, you’ll notice how distracted you’ve become from doomscrolling through social media and recognize that it’s time to be more aware of what’s going on in real life around you. You’ll learn how to better slow down to notice the little things that happen in your day. Finding time to connect with others will become a must as you read this book about mindfulness. Plus, you’ll become better at managing your time. Instead of trying to multitask, such as folding clothes while watching television, you’ll focus on doing one activity at a time to give it your full, undivided attention. 

2. The Little Book of Mindfulness by Patrizia Collard

If you’re looking for a book on mindfulness that’s jam-packed with five to ten minute exercises you can practice every single day, then you’ll want to check out Collard’s book. You’ll have practices for so many little moments throughout your day, from mindful eating to daily gratitude practices. You’ll feel motivated to learn how to better handle conflicts at home, how to show compassion to the people around you, and how to live more mindfully. And with each exercise, you’ll be one step closer to rewiring your brain to become more mindful overall. 

3. Learned Optimism by Martin E.P. Seligman 

The more time people spend in their heads and on their phones, the more likely they are to have negative thoughts. We often compare ourselves to others and get stuck in pessimistic thinking. But Seligman challenges the fact that we’re born optimistic and pessimistic by arguing that you can learn how to become optimistic. This mindfulness book will give you a deep dive into understanding how negative self-talk occurs and how to transform it into positive self-talk. You’ll also learn that there’s way more upside to optimism than pessimism. While pessimism used to be a required survival skill, in today’s society, it holds most of us back instead of propelling us forward. You’ll discover so many benefits to becoming more optimistic while building out the actionable skills you’ll need to learn to become a more positive thinker. 

4. Introducing Mindfulness: A Practical Guide by Tessa Watt

In Tessa Watt’s mindfulness book readers will find exercises they can follow along to and easily implement to help them with mindful living. The goal of the book is to help people live in the present moment every single day and let go of the negative thoughts that people get stuck in. The book is jam-packed with examples to help new practitioners understand how they can stop time traveling between the past and the future to stay in the present moment. Readers will also find that by implementing mindfulness through the exercises in the book, they’ll be able to reduce anxiety and gain a better grasp on managing their emotions. 

5. Nonviolent Communication: A Language of Life Marshall B. Rosenberg

This book about mindfulness is all about mindful communication. In everyday interactions, people get into conflicts with coworkers, their spouse, friends, and more. This book shares principles about looking at situations without judgment, identifying your feelings, meeting people’s needs, and more. You’ll also learn how to ask for help with tasks instead of making demands or telling people what you want them to do to improve your chances of having your needs met. Readers will also learn how to develop better empathy towards others so they can have more meaningful conversations. Ultimately, if you find yourself having conflicts with others regularly, this is a good book on having mindful conversations to resolve conflicts peacefully and fairly for everyone involved. 

6. Buddha’s Brain by Rick Hanson, Ph.D.

The Buddha’s Brain is an insightful book about mindfulness and neuroscience. Our brain’s often have a negativity bias, which has helped us survive throughout history but isn’t as practical for us today. You’ll learn how to balance your positive and negative emotions through mindfulness and meditation while also learning to become more resilient. This book will also teach you how to gain more positive emotions through actions, such as gratitude, compassion, and love. With the neuroscience aspect of this book, you’ll learn how neuroplastic your brain is, proving that achieving this positive shift in thinking is in fact possible and can be done. Weaved within the chapters are exercises, meditations, and practices for mindfulness. Mindfulness is also one of the Four Pillars of Well-Being that are taught in this book. 

7. Wherever You Go There You Are by Jon Kabat-Zinn

Mindfulness books are more than just a guide to mindfulness meditation and being present. That’s why Jon Kabat-Zinn also explores how to let go of the past and stop fearing the future. It’s hard to stay present when we’re stuck in another time period. You’ll also learn how to become more aware of things non-judgmentally. Readers will find that this book helps them reduce stress while improving their well being to experience a more profound inner peace. But reading it isn’t enough. You’ll need to dive in to practice the meditation techniques taught in the book to incorporate more mindful awareness into your everyday life to really reap the benefits of the messages taught in this book.

8. The Miracle of Mindfulness by Thich Nhat Hanh

The Zen Buddhist monk Thich Nhat Hanh is a brilliant person to learn mindfulness from. Living as a Buddhist monk, he incorporates mindfulness in all his daily activities and offers his practical insights to readers to help them experience the same type of benefits. Mindfulness isn’t just about living in the present but it’s also about being hyper aware of every action you take and every experience you have. You’ll learn how to be more mindful when breathing, walking, eating, or doing any other common task. Those little every day moments are perfect opportunities to really deepen your awareness and connection to the moment you’re living right now. With Thich Nhat Hanh’s teachings, you’ll be able to use mindfulness in your everyday life to increase a greater sense of peace and understanding. 

9. The Power of Now by Eckhart Tolle

Eckhart Tolle shares his journey with his own spiritual awakening to help others on their journey towards mindfulness and present living in this mindfulness book The Power of Now. In his book, he emphasizes that the present moment is the only time that truly exists. So spending your time feeling burdened by your past or anxious about your future is really what stops you from experiencing happiness and fulfillment in the here and now. It’s true that your emotional pain or negative thinking can take over your mind and shift you away from the present. But it’s equally true that you can cultivate more awareness and practice mindfulness through your habits and actions. Eckhart Tolle will challenge you to become the observer of your thoughts without judgment to truly connect with a deeper level of consciousness. 

10. 10% Happier by Dan Harris

If you’re looking for mindfulness books to read as a meditation skeptic, then consider 10% Happier by Dan Harris who was hesitant about trying meditation for the first time but found that it had an enormous positive impact in his life. This memoir slash self-help book highlights Harris’ journey from being a stress-ridden news anchor to finding and enjoying the benefits of meditation. So, if you’re thinking meditation is too woo-woo for you, you might end up finding this mindfulness book somewhat relatable and still come out of it wanting to give it a chance. You’ll learn about the common misconceptions of meditation and learn how to use meditation as a coping mechanism for lowering stress and becoming 10% happier (hopefully more though!) By the end of this read, you’ll find yourself more open minded to the world of meditation. 

11. The Things You Can Only See When You Slow Down by Haemin Sunim

Mindfulness books like Haemin Sunim’s The Things You Can Only See When You Slow Down encourages readers to find peace of mind and happiness regardless of their busy lives and schedules. Each chapter focuses on topics ranging from love to self care. It blends life topics with mindfulness to help you slow down and become more mindful and present in your thoughts and actions. You’ll be able to do some simple yet life-changing exercises and have opportunities to reflect. By the end of this mindfulness book, you’ll be able to let go of things that hold you back and feel more gratitude in your everyday life. 

Conclusion

Reading mindfulness books can be a great way to learn a little bit more about how to be more mindful. If you’ve been thinking about becoming a more mindful person to embodying more mindfulness into the rush of everyday life to become more present and slow down, you can always start a meditation practice. Declutter The Mind is meditation app with hundreds of meditations to choose from for any mood. Sign-up to start meditating today. 

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First, let me reassure you that while trying a drug might be a choice, addiction isn’t. It’s a chronic disease, whether well-meaning family and friends believe it or not. Just like you can’t tell a diabetic to just stop having unregulated blood sugar, you can’t tell an addict to just stop taking substances. 

When you have an addiction, your brain develops a compulsive need for its vice and could cause deadly consequences without it. Most addicts don’t desperately drug seek for fun. They’re body and mind are in crisis. Hearing that might make you think that recovery sounds horrible and no one should do it–but don’t click away. When you take the right steps, you can overcome your addiction in a safe and effective way. 

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Understanding Your Addiction 

The more you understand what’s happening in your body, the more steps you can take to manage it. When you first use a substance, it causes your brain to shoot out feel-good hormones. Those hormones generally disguise the damaging effects of using. The more you use a substance, the more your brain relies on it to get you through the day. The worse your addiction gets, the higher doses you need to seek out to avoid withdrawal. 

When it goes without the drug it’s relied on, your brain will start to short-circuit, which can cause extreme emotional reactions, seizures and even death. That’s why it’s so important to go through the process in a skilled treated facility that can manage your symptoms. 

If it seems like you easily became addicted to a substance, you’re not alone. Some members of the population are more susceptible to dependence than others. It’s not a sign of weakness. Like any disease, there are risk factors that can increase your chance of addiction. 

Biology

Your genes determine how tall you’ll get, your hair and skin colors, how creative or analytical you are and how easily your body can manage certain conditions. Some people are at a higher risk for obesity, others have genes that increase their cancer risk. Research shows that genes account for half of your drug and alcohol addiction risk. That risk comes from various factors, including the following. 

• Sex: People assigned male at birth are more likely to develop an illicit drug addiction. 
• Ethnicity: White people are more likely to develop an addiction, making up around 70% of illegal drug users over 12. 
• Age: The majority of first-time drug users are older teens and young adults. While this is partly environmental, the lack of a fully-developed frontal lobe also plays a part. 

None of these things alone are the reason you do or don’t develop an addiction. However, they can help you understand why you may have one. 

There is a genetic component to self-regulation, which plays a role in your addiction susceptibility. Some minds are wired to control impulses better than others. According to scientists at Rutgers University, this wiring is at the core of many addictions. 

A more pinpointed genetic reason for addiction comes down to one pesky gene. Everyone has the sci-fi sounding DRD2 gene. It’s responsible for regulating the amount of dopamine in your system. Some people have the A1 allele or version or the gene. Scientists found that it is more common in people who have addictions to opioids, alcohol and cocaine.

Environment 

People who are around others with addictions are more likely to start using themselves. Peer pressure is just as real for adults as it is for kids. When you’re in an environment with people who use substances, the more likely it is you’ll want to take a hit with them. For some, one exposure to a substance is all it takes for an addiction to kick in. 

The home you grew up in also matters. If you lived with adults who modeled drug and alcohol use, you might see addiction as a normal part of life. If the people in your life were impulsive or took a lot of risks, they might not have taught you how to think through your decisions or set physical and moral boundaries. 

There is a strong correlation between socioeconomic status and addiction. A vast majority of substance use disorders are low-income or unemployed. Addictions can stem from the stress of an unstable financial situation. It becomes a form of dangerous self-medication in order to break their minds out of a fight, flight or freeze scenario and take action. 

However, being on drugs is counterintuitive to getting and keeping a job. Many employers require screenings before hiring a new employee. If a substance doesn’t show up then, the side-effects of addiction can cause poor work performance, leading the person back to financial instability. 

Mental Health and Addiction

Mental trauma also makes you more susceptible to addiction. If you experienced physical, emotion or sexual abuse, you’re more likely to turn to substances as a coping mechanism. Addiction is a comorbidity with many mental health conditions, including post traumatic stress disorder (PTSD), bipolar disorder (BPD) and major depressive disorder (MDD). 

Stress by itself can trigger an addiction. It doesn’t have to be from a traumatic experience. Work stress or a packed schedule. The mental strain can make it easy to turn to a substance that can help you relax or focus. However, what may seem like a good idea for a temporary solution could turn into a lifetime problem. 

An overlooked addiction trigger is loneliness, whether you’re a child or an adult. A person who lacks social support from family, friends and mentors could try to fill the void with a substance. Essentially, drugs or alcohol become their toxic friend.                                                                                                                                                   

Breaking Free From Stigma

Many people unfortunately hesitate to seek treatment before it’s too late. There are now more than 100,000 deaths from overdoses in the United States each year. You don’t want to end up another tick in that statistic. Often, it’s a stigma that prevents people from getting the help they need but you can break free from it. 

It can be hard to deal with the unfair judgment of family, friends, colleagues or even medical professionals. The good news is that people in recovery often find a little embarrassment or a few lost relationships more than worth saving their life. 

Instead of focusing on what might happen, consider what will happen if you succeed. You’ll no longer feel dependent on a substance, you’ll regain control of your health and your actions. You’ll have a good chance at a long, thriving life. 

6 Steps to Overcoming Addiction

There’s no genie that can grant your wish to be sober. Here are six steps to take for a safe and successful recovery. 

1. Practice Meditation

A guided meditation practice can help you manage your thoughts during recovery. You’ll practice noticing them float away instead of ruminating on them. You can use the Declutter The Mind app to practice meditating for better mental health and to control your emotions. You can try a meditation for cravings and addiction below to help you manage your thoughts during recovery. There are even more meditations within the app. 

2. Get Professional Help 

The first step in conquering your addiction is to find a therapist who knows the science behind safely getting you off of the substance. Rehabilitation programs aren’t always portrayed well in fiction but there are many out there that can give you the physical, mental, emotional and spiritual guidance you need for success. The right team can provide a holistic approach to your case to provide individualized care for your mind and body. 

There are several treatment options for you to choose from. 

Inpatient

If you’re in an emergent situation, inpatient treatment can be a life-saving experience. They’re often run by hospitals or other medical facilities. They can help you safely detox and start you on the road to recovery. It’s an intense experience but is often the best step in severe cases. 

Residential (Rehab)

This is the type of place John Mulaney talks about going to in his latest special. You don’t have to have an intervention to stay in a residential treatment center. You can skip the crying and speeches by choosing to seek help before them. Rehab is essentially a hotel for people to get sober. You could be there a month or a year and are given many forms of treatment to give you the best chance at avoiding relapse. 

There’s often a team of professionals dedicated to helping you and others get well. You’ll get mental health treatment from trained psychiatrists and therapists, attend group and individual therapies, engage in self-care, identify your triggers and develop coping mechanisms. There are often different phases you’ll pass through on your way to life in recovery. 

Partial Hospitalization Program (PHP)

You can get treatment from a medical facility while still going home every night. Essentially, recovery becomes your job in a PHP program. You’ll attend four to eight hours of treatment every day in the hospital but get to go home at night to spend time with family. 

Some people prefer this to residential treatment since they can stay with loved ones. However, others find outside triggers too intense to be around.

Intensive Outpatient Program (IOP)

This is a slightly more flexible option for achieving recovery. IOP programs have you attend treatment sessions at a clinic for around 10-20 hours each week. You continue to live at home and can often hold a job or attend classes. It’s a great step for people who feel relatively stable and want to continue working towards their career and spending time with family. 

Outpatient

An outpatient treatment program is a low-intensity form of therapy great for people who are at the beginning of their addictions. It’s an early intervention that can keep you from going down the dangerous paths that require greater intervention. 

Patients attend nine or less hours at a facility while living at home and going to work, school and other events. They often offer weekend or evening services, so you can still do what you need to during the day. 

You can talk with your doctor or counselor about which treatment program is right for you. 

3. Join a Peer-Based Recovery Group

There is no cure for addiction. Your mind can recover but your brain will remember the addiction and can easily return to that state through exposure. Attending a recovery support group can introduce you to people who know what you’re going through and made it to the other side. 

Think of them as secret clubs. Some are religious but not all. Choose which one suits your addiction and style. It’s alright to try different ones and see where you best fit. You’ll continue to learn and practice coping with your triggers, support one another through finding and maintaining a new normal and can make lifelong friends who understand you. 

Peer based groups include Alcoholics Anonymous (AA), Narcotics Anonymous (NA), SMART Recovery, LifeRing, Secular Organizations for Sobriety, Women for Sobriety and Celebrate Recovery. 

4. Avoid Your Triggers

There are going to be some situations that send your brain into wanting relapse. Avoiding these situations is key to long-term success. It’s best to avoid the people who still are on the substance, you dealers, any public places where you used to use and putting yourself in unnecessary stressful situations. 

Some people are able to return to the same town and home they had before entering treatment. Others prefer a completely fresh start in a new location. It often depends on your connections to sober family, friends and colleagues at home or in a different place. Whatever helps you continue in your recovery is right for you. 

5. Build Your Village 

Speaking with family and friends, you need a support system. While personal accountability is essential in recovery, avoiding relapse is a hard road to take alone. Finding the people who support your journey can help you find new joy and guide you through times where your triggers are almost too much to take. 

Consider yourself the village leader and your support system, the people who will keep your land thriving. No trespassers allowed! Your peer-based group can be one house, supportive family members can have another and your sober friends can have another. You don’t have to cut off people you love who want to enter recovery as well. Place them on the opposite end of your village. You can support them on their journey but your recovery has to come first. 

6. Adopt Healthy Habits 

When you have an addiction, using it is often the first thing on your mind. It’s easy to neglect the things you need to stay physically and mentally healthy. Now that you’re in recovery, you can develop good habits to help you feel good inside and out. 

Try to eat healthy meals, whole grains, fruits and vegetables. Mindful eating will give your body the nourishment it needs to fuel you as your body adjusts to life without the substance. Drink hydrating beverages like water or juice. Talk with your doctor about which foods are best for your individual dietary needs. 

Now’s an excellent time to come up with a self-care routine. Indulge in a bubble bath, go for walks in the fresh air, start a new book series or pick up a new hobby. You can replace the time you used to use with things that cater to your mind and body. 

You can’t avoid all stress. It’s part of life but you can find new ways to cope with it. Your exercise of choice, learning to meditate, journaling and other practices can help you calm your body and release negative thoughts. 

7. Listen to music

While music will not cure you of your addiction, it can be therapeutic to listen to while recovering. If you don’t know anyone else suffering from addiction, it can help you listen to relatable voices about the struggle of dealing with it and triumph of overcoming it. You can check out our blog post on songs about addiction. 

8. Celebrate Your Recovery 

Beating addiction is no joke. You’re rewiring your brain and facing your illness head-on. Achieving that is worthy of celebration. Never forget to celebrate your sobriety, whether it’s been a day or a decade. Tell people about your journey so they can offer support and congratulations. 

There’s a reason why programs give out chips or other tokens. It’s positive reinforcement for your brain that you did the right thing which can make your triggers a little less daunting. 

Overcoming Addiction 

You can overcome your addiction with the right resources and support. Don’t let a substance cut your life short. If you need help getting started, you can contact the national helpline at 1-800-662-HELP. You can also download the Declutter The Mind meditation app to help you cope with your thoughts during recovery. 

—

Beth is the mental health editor at Body+Mind. She has 5+ years of experience writing about behavioral health, specifically mindfulness-based cognitive therapy. Beth also writes about the power of human design to reveal our potential. You can find her on Twitter @bodymindmag. Subscribe to Body+Mind for more posts by Beth Rush.

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What is MBCT and how can it improve your life? It combines elements of cognitive therapy with mindfulness training. It’s a fusion of Western and Eastern practices representing the most effective methods for helping people make better decisions, relate well with others, solve problems, and create a beautiful future for themselves and all they love. 

All this sounds pretty great, doesn’t it? What else do you need to know before choosing a therapist or getting started with these methods independently? Here’s your crash course in what mindfulness-based cognitive therapy is and how you can use it to find happiness, purpose and inner peace. 

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Cognitive Therapy Principles 

Cognitive therapy recognizes that many of the problems humans face originate in their minds as much as, if not more than, their external circumstances. Much of the suffering people endure daily comes from cognitive distortions. 

1. What Are Cognitive Distortions? 

Cognitive distortions are internal biases or established thought patterns that increase your misery and fuel anxiety. The human brain constantly filters an onslaught of information from all the senses, but the perceptions aren’t always accurate. Experiences color reality, and it takes a conscious effort to see clearly and practice what the Buddhists call “right thought.” 

Being unable to see reality as it is adds fuel to the fire of people’s problems. Cognitive distortions can make an already challenging situation worse. It’s often easier to learn from examples than explanations. Here are some of the most common cognitive distortions and intrusive thoughts people use:

• Black and white thinking: I am a failure in every way. 
• Catastrophizing/jumping to conclusions: I’m going to get fired and become homeless. 
• Personalization: It’s all my fault. 
• Negative mental filter: I am terrible at healthy living. 
• Magnification and minimization: It’s the end of the world, or it doesn’t matter at all. 
• Comparison: Everyone is happier or more successful than me. 
• Labeling: This situation is impossible. I’m a bad person. 
• Disqualifying the positive: My hard work meant nothing. I just got lucky. 

Problems arise when you cling to these cognitive distortions and treat them as gospel truth. They can fuel depression and anxiety by preventing you from taking the very steps you need to feel better. About 16.2 million American adults experience at least one major depressive episode each year, and it’s vital to learn how to cope.

For example, you know exercise boosts mood, but your cognitive distortion believes you simply aren’t athletic. In reality, you tried one or two workouts, had some bad experiences and decided that no exercise plan would ever suit you. You accept this reality as true, give up and never go back to the gym. However, you continue feeling depressed about your low energy levels and decreasing physical abilities. 

The truth is, getting mindful and exploring your preferences could reveal a fitness routine that brings incredible joy, be it solo hiking or a crowded Zumba class. Your likes may even change from day to day. You might even discover you love an activity you previously thought you didn’t enjoy. For example, you might have accidentally stumbled into the wrong Ashtanga class when seeking gentle yoga but find solace when you discover the Yin style. 

2. How Cognitive Therapy Addresses Cognitive Distortions

One thing science knows is that your thoughts influence physical health. Therefore, clinging to cognitive distortions can do more than cause mental suffering. Addressing them and changing these negative ideas is the goal of cognitive therapy. 

Once again, an example illustrates this principle best. Here’s how cognitive therapy would address some of the distortions seen above: 

• Black and white thinking: In response to your statement, “I am a failure in every way,” a cognitive therapist may ask, “Is that true? Can you tell me a time when you succeeded at something?” You might recall doing well on a work project or protecting your child from danger. 

• Catastrophizing: In response to, “I’m going to lose my job and become homeless,” a cognitive therapist might say, “That is one possibility but far from the only one.” From there, you might examine ways you can keep your job or find one that’s even better, improving your economic situation and ability to house yourself. 

• Negative mental filter: In response to, “I’m terrible at fitness,” your cognitive therapist may ask you to describe what makes you believe that. From there, you can explore other exercise forms that may suit your unique and beautiful body better. 

The Beauty of Mindfulness

One issue with addressing cognitive distortions is that people believe these maladaptive thoughts and ideas are gospel truths and an integral part of who they are. Think back to the last time you lectured someone that something they deeply believed was wrong. Human instinct is to perceive and repel threats, and shaking a person’s faith causes discomfort that compels them to reject what you have to say regardless of how right or true it is. 

How can you change deeply held beliefs without encountering this resistance? That’s where mindfulness comes in. 

Before you can begin addressing cognitive distortions, you must understand one vital truth. Your thoughts and emotions are not you. Your emotions are a type of perception, and your thoughts are how you interpret those feelings and the other stimuli bombarding you through sight, smell and sound, making sense of all the data. Neither one is you — and only by recognizing that your thoughts are not you can you change them. 

Mindfulness allows the truth of what you learn to bubble up from deep within. It’s the opposite of an external figure telling you “You should think that” or “You should think this.” It allows you to explore your perceptions on a deeper level, experience clarity, and arrive at a conclusion that compels genuine change far more than any lecture or advice. 

MBCT: Combining Cognitive Therapy and Mindfulness Training 

Now that you have a thorough understanding of what MBCT is and how it works, you can begin exploring how combining the two can be an effective therapeutic modality for many people. 

1. The Benefits of MBCT 

Science has confirmed several benefits of MBCT. Before you begin your journey, it’s helpful to know what the research says and what you can hope to achieve by embracing this modality. 

Reducing Depression and Anxiety 

According to recent research, MBCT can significantly reduce symptoms of anxiety and depression. This modality may not have come too soon, as rates of both disorders have spiked since the pandemic. One study showed it could prevent a relapse of major depressive disorder for up to 60 weeks — more than a year — when combined with medication and continued treatment. 

Anxiety and depression often go hand in hand. When you feel as if there is nothing you can do in the face of an unpredictable and unkind fate, fear can morph into despair. You might be able to stop the decline by using MBCT techniques. 

Improved Psychological Resilience 

Psychological resilience refers to your ability to withstand stress. Researchers are currently investigating the effect of MBCT in populations that experience an inordinate stress load in modern society. This modality may offer a realistic treatment approach for disadvantaged people who struggle to maintain consistent mental health care because of external pressures.

MBCT has demonstrated effectiveness in improving psychological resilience among children with physical health disorders. Researchers conjecture that including parents in future studies could reduce stress on the family unit. 

Increased Emotional Regulation 

Psychologists define emotional regulation as the ability to use healthy strategies to diffuse negative emotions without harming the self or others. That’s a mouthful — you might also describe it as the ability to deal with your feelings without making a bad situation worse or spreading the misery you feel. 

Studies demonstrate the effectiveness of MBCT in improving emotional regulation in children. These skills stick with kids for life, giving them a head start on dealing with their feelings. Those who can do so most effectively often experience the greatest success and happiness. 

Building Compassion for Self 

A lack of self-compassion can lead to negative thoughts, such as, “I’m a horrible person.” Self-compassion doesn’t mean ignoring your mistakes and becoming self-indulgent. It entails taking a clear, honest look at yourself and your behaviors, acknowledging your flaws while also accepting that you’re human. 

Those who cannot exercise self-compassion are prone to black-and-white thinking, which they may spread to others. For example, they may label people as all bad, dehumanizing them instead of recognizing their shared humanity. Conversely, those who have ample self-compassion enjoy improved mental health and fewer bouts of anxiety and depression. They’re also less lonely, as they can find commonalities with those around them. 

Improved Cognitive Performance

Those who don’t think cognitive performance affects overall mental health and well-being have never seen the dismay on the face of someone with dementia as they struggle to remember a once-familiar name. Fortunately, MBCT and mindfulness techniques can improve cognition and may prevent decline. 

The effects are so profound that even one session of mindfulness meditation improved scores on a common cognitive performance test. The results occurred regardless of whether the individual was an experienced meditator or a novice — all saw improvements. 

2. Getting Started With MBCT

You’re convinced of the MBCT benefits and are ready to start your journey. Here are some resources that may guide you as you expand your knowledge: 

• “The Mindful Way Workbook: An 8-Week Program to Free Yourself From Depression and Emotional Distress” by John D. Teasdale

• “Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life” by Jon Kabat-Zinn

• “The Mindful Way Through Depression: Freeing Yourself From Chronic Unhappiness” by J. Mark G. Williams 

3. Finding an MBCT-Trained Treatment Team 

Although mindfulness-based cognitive therapy has shown impressive benefits, not all therapists are trained in this modality. Therefore, part of your search for care entails asking questions. When inquiring about an initial appointment, ask if the professional underwent additional training in mindfulness techniques. It’s also helpful if they’ve managed similar concerns akin to the issues you face.

Incorporating MBCT Techniques Into Daily Life 

Even if you don’t seek professional therapy, you can improve your life by incorporating MBCT techniques. Here are several that you can try as you begin your exploration. 

1. Mindfulness Meditation 

Think of your thoughts as a flowing river. The purpose of mindfulness meditation is to learn to observe them without engaging with them — or, metaphorically speaking, to sit on the bank of the river watching them go by instead of diving in, trying to swim and drowning. This exercise begins to separate you from your thoughts so you can see how they affect you. 

You can use the river visualization to facilitate mindfulness or another mental organizer, such as imagining yourself as an impartial scientist, writing down each thought in a notebook as it comes and then turning to a fresh page. 

First, begin by simply observing your thoughts and separating yourself from them. From there, you can expand your self-awareness. How do certain ideas make you feel? How does the combination of thought and feeling create your present reality, and is it what you want? If not, how can you change your mood? 

Guided mindfulness meditation

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2. Mindful Walking 

Mindful walking is sometimes a gentler introduction to meditation than sitting quietly. You may feel too restless if you have anxiety, and sitting still may lead to rumination — diving right into that thought river and getting carried away. 

To perform mindful walking, direct your awareness to the feel of your feet as they stride. How does the impact of your body meeting earth reverberate? What do you feel? Tune into sensations. Is your heart rate slightly increased? Do you feel the air on your skin? 

3. Mindful Eating 

Mindful eating is a powerful exercise to inform you how various foods affect you, mind and body. It may also help some people with eating disorders as they gain awareness of the physical sensations they experience during a meal instead of using food to numb painful emotions. 

Everything from prepping your meal to eating it is part of mindful eating. You can begin with the mindful chocolate exercise and expand your practice, even sharing it with your kids. How does blending various ingredients affect the flavor and color of a dish? How do the aromas affect your anticipation? Can you feel your mouth water?

Put down your fork between bites and savor each one, letting food dissolve on your tongue or exploring their texture. Observe your thoughts and feelings — what can you do if the energy of guilt arises in you, for example? Can you comfort and ensure yourself you need the right nutrition, like a mother caring for an ailing child? 

Challenges of MBCT and How to Overcome Them 

One of the biggest challenges of MBCT is confusing meditation with rumination. Doing so can throw you back into negative patterns, such as black-and-white thinking, without you noticing it. Therefore, while it’s fine to try these techniques for yourself, those with severe mental health concerns should seek professional care. Find free or low-cost alternatives, such as support groups or a mental health app, if you can’t afford traditional treatment. 

MBCT: Change Yourself, Improve the World 

As you gain mindfulness and correct your cognitive distortions through MBCT, you might experience a funny side effect. You start to recognize synchronicities and the truth behind the saying, “change comes from within.” You’ll see that when you feel better on the inside, the world seems far less threatening and scary. 

You also recognize the interdependence among living things and systems. When you feel better inside, you treat people better on the outside. Doing so improves their mental health, and your example may inspire others to take similar steps to control their emotions. A society filled with happy, well-adjusted people has fewer of the stressors that trigger cognitive distortions in the first place. By healing yourself, you also heal the collective. 

Use MBCT to Improve Your Life

Mindfulness-based cognitive therapy has the scientifically demonstrated power to ease mental health symptoms and improve your outlook and mood. It facilitates the behavioral changes that lead to a better life, and it does so without force. Although you may have to discipline yourself to begin your practice and need outside help to guide you, the revelations you receive arise from within. 

Learning MBCT techniques can improve your existence, even if you don’t have mental health woes. Embrace these methods and experience greater joy in life by tuning into the present moment.

—

Beth is the mental health editor at Body+Mind. She has 5+ years of experience writing about behavioral health, specifically mindfulness-based cognitive therapy. Beth also writes about the power of human design to reveal our potential. You can find her on Twitter @bodymindmag. Subscribe to Body+Mind for more posts by Beth Rush.

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How to Stop Internet Addiction for Good

1. Meditate more

Meditation is a great way to stop internet addiction. And fortunately, Declutter The Mind’s meditation app has an offline mode for those trying to break internet addiction. You can listen to all meditations with a paid subscription without having to use your internet. This is great for those who are looking to disconnect for five minutes up to an hour while following along to a soothing voice that’ll help relax you when you need a bit of a break from the internet. You can choose from various meditations, such as loving kindness meditation to help you show compassion to yourself and others, an anxiety meditation if you’re feeling a bit stressed, or hundreds of other types of guided meditation. Listen to an example below:

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2. Master time management

You can stop internet addiction by focusing on a time management plan. For instance, your phone will tell you how many hours you spend on it per day and which apps you spend most of your time on (though you probably know the answer to that already). You can test yourself to reduce your time on the internet and measure your results to see if you ended up decreasing your time spent on your devices. When you’re on the internet, you can focus on being productive instead of checking your social media or popular websites. Then, when you’ve finished your tasks, you can find non-internet based activities to enrich you to give yourself a break from the net. 

3. Go on a social media detox

Let’s face it, most of us with an internet addiction really have a social media addiction. We compulsively check our social media profiles constantly to see if we’ve gotten new messages, likes, or more. Those dopamine spikes make us feel so good. But spending that much time on social media leaves you unproductive towards other important things, like spending time with your family, investing in your personal development, or taking care of yourself. So, maybe it’s time to do a social media detox so you can recharge yourself a bit. You’ll likely find you perform better and feel better about yourself when you reduce the time spent on your social media accounts. 

4. Find non-internet activities

There are various non-internet activities and hobbies you can enrich your life with. For example, you can learn how to play an instrument at a music school where you spend an hour or so with an instructor who guides you to learning the new skill. Alternatively, you can read books, go for a mindful walk, hang out with friends, try out a new restaurant in your neighborhood, or build something. You can also focus on home activities, such as cleaning, gardening, or decorating. If you’re feeling a bit artistic, you might draw, paint, or color. The activities you do without the internet can help you reduce your screen time so you can enjoy life. When planning something to do ask yourself, “How can I enrich my life today by doing something new, challenging myself, or living life to the fullest?”

5. Add site blockers

You can use tools like Freedom.to to block various sites on your devices. You can block social media sites, shopping sites, news sites, forums, and basically anything on the internet too. You can choose which devices have the sites blocked, so if you check Instagram on your phone a lot, you might block it on your phone. Alternatively, you can stop your internet addiction by setting specific hours to be able to check certain websites. For instance, if you want to be productive during the work day or set time for family after hours, you can set the exact times you want to be unable to check those websites. 

6. Unsubscribe from emails

You can help reduce your internet addiction by taking some time to unsubscribe from emails. For example, if you find you have a shopping addiction, you might unsubscribe from marketing emails from your favorite brands. Maybe you notice you end up impulse buying clothes when you get an email, so unsubscribing will not only help curb your spending but you’ll also end up spending less time in your email inbox with fewer emails coming in. Aiming for an empty email box by deleting unimportant emails for good can help you feel fresh and recharged. No one needs an inbox with 1,000s of emails in it. Start an email cleanse. 

7. Get outside

If you want to stop your internet addiction, spend some time outdoors. If you spend some time out in nature, you can witness so many wonderful moments. One time, I went for a walk at a nearby park and witnessed a turtle laying eggs. Miracle of life. You can find joy from watching insects, birds, rabbits, and other animals out and about living life on the same planet as you. Go for walks with your spouse or a friend. If the weather is cold, you can do outdoor activities like skiing with friends or thermal spas if you’d prefer the heat. 

8. Spend time with friends and family

People are meant to be around other people, even introverts. Spending time with people who cheer you on, educate you, and make you laugh is an easy way to stop internet addiction. If the people closest to you aren’t positive to be around, choose to spend time with friends who you genuinely enjoy spending time with. You can also choose activities to do with them that are fun, such as going to comedy shows, concerts, or amusement parks. Choose to lean conversations in a positive direction too. You can talk about things that inspire you, excite you, and help you make the most of life. 

9. Seek therapy

You can find a therapist online or via a referral from your doctor to help you manage your internet addiction. For example, some types of addiction are harder to break than others. If you have a gambling addiction, you’ll need to stop that so you don’t continue to risk losing money. If you have a shopping addiction, your bank account suffers too. Without money, our ability to enjoy life becomes more challenging, especially as debts rise. A therapist can help you break the cycle that causes you to be hooked on your online addiction so that you can go back to enjoying things offline. It’s not as simple as blocking websites for some types of addictions, but that can help too. 

10. Read books

You can read books or ebooks on your Kindle in offline mode to help you learn and grow instead of doomscrolling on social media. There are millions of books out there in various genres that can uplift you, teach you, or entertain you. Maybe you’re into a futuristic sci-fi disaster book like Project Hail Mary by Andy Weir or something deeply philosophical like Symposium by Plato. You could also read popular chick lit books by Sophie Kinsella, Jennifer Weiner, Emily Griffin, and more. You can challenge yourself by buying textbooks to learn a new skill, such as computer science or calculus. Choose the books that’ll actually get you off the internet and get your mind thinking differently or exploring a new path. Let your curiosity inspire you.  

11. Monitor your screen time

You can use apps or built-in features on your phone, computer, or tablet to monitor your screen time. If you’re a parent of young children, you might install apps on their devices to help ensure they don’t stay up all night on their phone texting and actually get some sleep. You might also block certain websites, especially if they don’t have credit cards as they might use yours to make purchases for games, clothes, subscriptions, or other products they’re interested in. Having access to these apps while still giving your children autonomy and privacy can be helpful in allowing you to ensure screen time is monitored. You can also monitor your own screen time for yourself so that you set a positive example for your family as well. 

12. Join support groups

Certain types of internet addiction may have support groups. For example, there may be support groups for watching adult content, gambling, shopping, or even social media. When you join these groups you can share your stories and struggles with overcoming your addiction. You can hear people’s stories in what helps them manage their internet addiction and use their examples to jump start your own journey. Alternatively, you can build connections with people in your community. Eventually, you might find yourself hanging out with these people in your spare time allowing you to unplug from the internet. Finding people who are sharing the same experiences with you reminds you that you’re not alone. With billions of people on the internet around the world, there’s someone else out there who struggles to go offline. 

13. Go to networking events

To stop internet addiction, you can meet new people at networking events. Instead of talking to people online you can meet and chat with them in-person. Being social offline will allow you to develop more social skills so that you can feel more confident meeting new people and building relationships. You might find new clients, friends, romantic partners, and more simply through socializing at events instead of hiding behind your computer screen. Being confident enough to strike up a conversation with people when you’re out and about will help prevent you from checking your phone every time you go out. 

14. Write in a journal

Having a journal that you pour your heart into can be a great way to disconnect from the internet. You can stop your internet addiction by writing down how you feel about your life, relationships, or yourself. Having a locked book or an offline and locked document that you type into to share your innermost thoughts can be a therapeutic exercise. You can use journal prompts to guide your thinking or you can just jot down all the wild ideas that flow through your mind. Release them from your head and freely let go of everything. Whether you’re trapped in a gambling addiction or shopping addiction, know that the unhappiness that forces you to get your rush from these activities is curable. You can find happiness outside of these things, and sooner or later you’ll have everything you’ve ever wanted because you treated the addiction and solved your problems. 

15. Change your nightly routine

If you have a hard time falling asleep at night, you might need to switch up your nightly routine. Spending time on the internet before bed, such as scrolling through social media, watching adult content, or shopping online can keep us stimulated. As a result, we fall asleep later and instead of waking up early we end up feeling groggy. At night, after you wash yourself and brush your teeth, spend some time in bed reading a book. This will help you gently fall to sleep and relax you. As long as you don’t have bright blue light glaring at your face you’ll be able to unwind naturally.

Conclusion

It’s true that in today’s society most of us can’t live without the internet. We need it for our jobs, to connect with people, and to learn cool new things. However, finding time to disconnect and stop internet addiction can help you experience life on a more positive level. You’ll feel more connected with the people you care about. And you’ll be able to live life the way it was intended. If you’re looking for a meditation app that works offline, sign up for Declutter The Mind today. 

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14 Coping Mechanisms You Can Use for Different Situations

1. Meditation

Guided meditation is a coping mechanism you can use to help you deal with your negative thoughts. Often, after a seriously traumatizing event, we find ourselves stuck in thought loops. The same thoughts will replay and we won’t be able to find a way out of our minds. As a result, we start to ruminate more and have more negative thoughts than usual. With meditation, you learn how to regain control of your mind again. So, when your mind feels like it’s spiraling, take ten minutes to meditate daily and master your mind. Knowing how to calm the mind when things start to feel overwhelming is crucial to your long-term happiness. With meditation, you can start with only ten minutes and build up to an hour of meditation to truly become a mastermind. 

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2. Problem solving

When something doesn’t go as planned, going into problem solving mode is a coping mechanism that’s practical. Be careful to use this technique to avoid feeling the emotions that come with the problem, though. However, problem solving as a coping mechanism can help you out a ton. Thinking about all the possible solutions and the consequences or outcomes that come with all of them can be a helpful exercise in helping you move forward from trauma or hardship. You can also seek the input of others when it comes to problem solving as people often do like sharing their opinions. But the ultimate path forward needs to be chosen by you so you don’t have any regrets. 

3. Deep breathing

There are countless deep breathing exercises you can do to help you cope with difficulties. You might do box breathing where you inhale for four counts, hold for four counts, and exhale for four counts. You could also do alternate nostril breathing exercises where you close one nostril, breathe in deep, exhale, then close the other nostril. Breathing from your diaphragm can be an effective way to get some deep breathing exercises in to help slow your heart rate when feeling anxious or stressed to help you better cope with difficult situations, such as workplace conflicts, tension at home, or school stress. 

4. Journaling

One of the coping mechanisms you can try for different situations is journaling. When you use journal prompts to guide you or if you just jot down all the wild thoughts running through your mind, you’ll be able to take things out of your mind and put them on paper. A paper you can crumple up and throw out in a therapeutic way. A paper you can completely destroy. You can also use journaling as an exercise to reframe your thoughts. You might write down some examples of thoughts floating around in your head then write down an alternate thought to replace that original thought with.

Work on rewiring that brain of yours. Alternatively, you can also use journaling to write out your feelings towards a person who hurt you, left you, loved you, or died. It could be a way to express what you need to, so you can finally let go of the pain and move on with your life. 

5. Exercise

A coping mechanism you can use when feeling tense or pent up is exercise. You might go for a run to jog out the anxiety when feeling anxious. Or you might lift weights to manage the adrenaline pumping through your veins when angry. You could dance to help you feel good. Or you can do martial arts to teach you how to defend yourself from a physical attack. With so many different exercises you can do, you’ll be able to find one you enjoy that can help you manage stress, a bad day, or help you overcome obstacles. You don’t need to be a fitness buff to do this either. Even going for a walk outdoors to get some sunshine can be therapeutic in helping you better tackle a problem. 

6. Distraction

Distraction is one of the most common coping strategies you can use. However, sometimes it can be negative to do this. When going through a difficult time, distraction can serve to help you move past a problem. Men are more likely than women to use distraction as a coping mechanism. For example, you might see them playing video games after a hard day at work. Doing a hobby can be a healthy way to distract yourself when going through a tough time. However, be mindful of the people around you. If you’re distracting yourself when someone in your family needs you, you shouldn’t let your distraction coping mechanism take you away from the people who matter. 

7. Denial

In the stages of grief, denial is the first coping mechanism people do. Sometimes, when something bad happens, we deny that it’s real. “He can’t be dead, I just got off the phone with him three hours ago.” Denial is a common reaction to bad news. You usually don’t skip this step in the process of grief. Yet, once you’re over the denial, you get to move onto the next stage. Denial isn’t really helpful from a logical perspective, but emotionally it might be crucial to help us deal with unpleasant emotions or news. Sometimes, we need to see it to believe it. And if we don’t see it, we can pretend like it’s not happening. 

8. Talk therapy

Going to therapy can be a helpful coping mechanism you do to help you manage difficulties in life. Whether you do cognitive behavioral therapy or just bounce problems and solutions back and forth with your therapist. The key to success in therapy is to do the work. You shouldn’t be staying in therapy for years just cycling the same problems repeatedly. If your therapist recommends meditation books, hobbies, activities, or exercises for you to do, you should do them. Not only will you surprise your therapist for actually putting in the work, but you’ll move towards healing at a much faster rate than you expected. Going to therapy isn’t the cure or treatment, it’s the homework you get from it that solves the problem. 

9. Reframing

One of the healthier coping mechanisms you can do is reframing. Reframing is when you express something slightly differently. We can spend our whole lives looking at ourselves as victims while everyone around us is the villain, or we could zoom out a bit and realize that we actually play both roles in our lives with different people. Having this understanding will make it easier to empathize with others, better support and uplift the people in our lives (whether we’re fans of them or not), and help us enjoy life more. For example, instead of thinking, “How could I forgive them if they hurt me” you think to yourself “They probably hurt me because they were also hurt. I’ve done that to others before too.”

10. Visualization

Visualization can be a helpful coping tool to use when you want to imagine a better future for yourself. If you’re going through a breakup, you can visualize a boyfriend or girlfriend who treats you with respect, helps you out, is kind, and so on. If you lose your job, you can visualize finding a better paying job that you enjoy. When you’re starting a new business or project, you can visualize yourself achieving success to help guide you towards that goal. Writing down your goals can also be a helpful way to visualize. It’s not necessarily about manifesting your destiny, it’s about believing in yourself that you can accomplish a goal, desire, want, or need in your life. Half the battle of success is knowing you can achieve it. Visualization helps with that. 

11. Relaxation

Think about the last time you felt burnt out at work, what did you end up doing? For most people, we take vacations. Relaxation can be a helpful and very necessary way to cope with the stresses of work or our lives. Whether you’re going to a resort in the Dominican Republic or heading to a local thermal spa for a full day of pampering, whatever helps you unwind and relax can help you manage the stresses of your life. Finding time for relaxation is crucial to help you deal with challenges. Think about all the times you got frustrated or mad at something simply because you were overworked. If you create more time to relax in the evenings, weekends, holidays, or planned vacations you can better manage your emotions, which will ensure you act well too. 

12. Mindful eating

Mindful eating is a great coping mechanism to help you deal with stress at school or work stress. With obesity on the rise, it’s clear that more people are turning to food for comfort and convenience. When we have a bad day, we know we can eat a delicious meal to make us feel good again. But sometimes the meals that make us feel better don’t actually help us. Having a daily dessert or take out meal will cause long-term issues even if they solve short-term problems. Being mindful of what you eat will help you sleep better, improve your health, keep your cognitive functions sharp, and more. Having a balanced diet that’s low in processed sugars and refined carbohydrates will help ensure you can manage your day’s problems with ease. 

13. Hobbies

Like mentioned above, having hobbies can be a helpful strategy. Video games can help people manage their stress while giving them an outlet to experience a new world. You can also build things like furniture, computers, robots, telescopes, decor pieces, jewelry, and more. If creating things doesn’t seem like a good fit for you, consider hobbies that allow you to learn a new skill, such as learning a language, drawing, website design, and more. You can also develop an active hobby, such as running, archery, backpacking, gymnastics. Or challenge yourself with a game of chess or learn to crochet.

You can also play instruments or learn to sing. When you improve yourself by learning new skills, you’ll feel a sense of fulfillment that allows you to grow. As you grow and evolve, you become more confident in yourself. So, hobbies as a coping mechanism can help you become better and help you manage stress. 

14. Regression

Regression is sometimes used as a coping mechanism for handling difficult situations. It’s is when we act like an earlier version of ourselves. For example, you might act like a child as an adult. We do this because it helps us relax and manage stress. We often wish we could go back to an earlier point in our lives when things were much simpler for us. A very easy way to see regression happening is when we run into old friends. If you’re in your thirties and run into a friend from high school, you both might start acting and talking the same way you did back then. Even though regression does make you move backwards, it can happen to anyone at any age. 

Conclusion

Relying on coping mechanisms can make or break us. We all need to turn to something during our time of need. Whether you dive into hobbies, meditation, or journaling you’ll find your way through your rough patch. It’s normal to sometimes regress or deny something that’s happened. Sooner or later, you’ll have to deal with that which causes you grief though. Finding a therapist or the right support person can help you deal with life’s challenges. If you’re looking to start meditating to help you cope with stress, you can sign-up for the Declutter The Mind meditation app for free.

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How to Make the Most of Life

1. Travel the world

Traveling the world is probably the most cliche way to make the most of life but it’s a cliche for a popular reason. This planet is filled with billions of people, cool creatures, and wondrous landmarks. Staying in the same town your whole life limits how much you can learn and explore. So, if you’ve been wanting to meet new people who think differently from you or see places that leave you in awe, you’ll need to explore unknown terrain. It’s easy to think that you know it all when you’ve lived a long time, but it isn’t until you start interacting with people from different cultures or seeing different ways of living do you realize that you don’t know it all. There’s so many languages, cultures, lifestyles, and cuisines to explore that you’ve never heard of or tried. Sometimes, getting outside your comfort zone to explore the world is a great way to make the most of your life. 

2. Live in the present

You can make the most of life by living in the present. It’s so easy to time travel in our mind by living in the past or fearing the future, but when we actually live in the present we’re grounded in reality. When you complete a guided meditation, you’ll feel more at ease in your head allowing you to make better decisions and maintain a sense of happiness. When you’re in the moment, you can make the most of life because instead of being stuck in your head, you’re out there living life. You’ll be able to notice the beauty of the birds flying around in the sky, the smell of nature when walking in a forest, see the smile of a stranger beaming at you, hear the laughter of a happy person. 

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3. Build a legacy

To make the most of life, you should strive to build a legacy. Your legacy can be built in multiple ways. You might have a family to carry on the family genes for generations to come. Building a business into a household name can be a way to build a legacy and notoriety for yourself. Alternatively, you could become an activist or a peacekeeper and help people have their basic needs met. You could share a family recipe with the world so that everyone can try your family’s best dishes. Building an audience around you for your personal brand can also be a great way to have your memory live on, especially if all your content is out there on the internet to live on. 

4. Develop new hobbies

Having hobbies is a great way to make the most of life. In your life journey, it’s crucial to ask yourself, “Am I getting better with time?” or “Am I still curious enough to learn new things?” The activities you involve yourself in can help you continue to grow as a person. As you learn more new things, you’ll feel challenged and fulfilled because you’ll notice that you’re evolving over time. You’re not getting stuck in the mundane moments of life but actively being a curious learner and building yourself up into a better version of yourself. 

5. Host get-togethers often

Life without a sense of community lacks purpose. The people around you can make life so meaningful for you. If you want to make the most of life, spend time with people who uplift you, high five you, and make you feel good about yourself. Being around the people you care about while they’re all still alive and well is a great way to build lasting memories and happy moments. One day, you will lose everyone you love or they’ll lose you. To make the most of life, understand that you need to appreciate all your loved ones while they’re still kicking. Learning to let go of pain from childhood is a crucial part of life. Family drama happens in every family, no one’s perfect after all. So repair burned bridges, make peace with loved ones, and celebrate the bond you have with those close to you. 

6. Celebrate your milestones

To make the most of life, you’ll need to celebrate your milestones. Throughout your life, you’ll embark on a journey of self-discovery and fulfillment where you’ll learn new things and grow larger than life. You’ll fall in love, maybe start a family, get promoted at work, develop new hobbies, and more. As you grow and evolve, celebrating all those milestones and wins along the way will ensure you’re enriching your life with happy moments. So, avoid neglecting those birthday celebrations, they’re worth celebrating. Host that party to celebrate your big wins and celebrate your friends’ wins too. In life, there’s so much to celebrate, even if it’s just the opportunity that we all get to be alive together at the same time. 

7. Put yourself out there

So many people live small. They shrink themselves to better fit in. They’ll play it safe throughout their careers. They won’t ask the person they have a crush on out. And so, you spend your life fantasizing how things could’ve been different or better. And that’s on you. Making the most out of life involves putting yourself out there. Sure, you might land flat on your face, but is that even a new experience? Don’t we all stumble now and then. Taking a risk means being open to possibly getting everything you’ve wanted for yourself and your life. 

8. Stand up for your beliefs

We all believe in something. And our beliefs don’t always align with other people’s beliefs. We all have our own experiences that shape us and guide us in our lives to become the people we are today. To make the most of life, we need to stand up for ourselves and what our values are. That might mean asking your boss for a pay raise when you over-deliver value for the team and company as a whole. Or it could mean going to a peaceful protest where you share your views with others. It could also be setting boundaries around what is acceptable and unacceptable around you. You don’t need to be a leader to stand up for yourself. You can do this in both big and small ways to showcase that you value yourself and that you do have some self-love. 

9. Have children

While not everyone can or wants to have children, that’s okay. Like this list, there are many ways you can make the most of life. However, if you can and do want children, you can create a wonderful life for yourself by passing on those genes and helping raise children to become independent. Showering children with love and giving them the freedom to make mistakes is crucial to their long-term success. Watching someone you’ve created become a person making their own decisions is a fulfilling experience. It won’t always be easy and it is a life-long commitment, and it’s a fulfilling one. 

10. Publish a memoir

We often think that our lives could be turned into movies. They’re eventful, challenging, chaotic, and mysterious. We go through the rollercoaster of emotions throughout our lives, experiencing an endless cycle of highs and lows. Putting pen to paper and writing your life story brings others into your world. You can have your voice heard, your pain felt, your experiences remembered. You can build towards a legacy of your life by having others learn more about you. You can make the most of life when you share your story with others. And you can untangle all those messy moments by telling your story in its completion so people are inspired by your perseverance of never giving up, of overcoming obstacles, and defeating the odds.

11. Help people in their journeys

Life is partially what you get, but it’s mostly what you give. You can’t just go through life expecting people to help you without ever helping people along the way. You can share your support, uplift others, introduce people to new friends, hiring managers, or romantic partners, or show up for them in various ways. Helping others achieve their goals or manage their life lessons will allow them to be at peace with themselves. By helping people feel a sense of fulfillment and peacefulness in their lives, you’ll be able to move forward as well. Sometimes, life tests you to see if you’re willing to show up for people ahead of yourself. 

12. Create lasting memories

Every month, plan one activity that pushes you to do something new. A new place you’ve never traveled to, a restaurant you’ve never had the chance to try, an activity you’ve never done before. And do it with a person you’ve just met. Take strangers on these wild adventures with you and create lasting memories to make the most of life. You don’t need to go skydiving or on an adrenaline binge to create memories. Something as simple as stargazing while having deep conversations can create a truly memorable experience for two people. 

13. Take photos of all the people you love

Sooner or later, you lose everyone in life or everyone loses you. You don’t know how many times photos I’ve taken of relatives, such as uncles or aunts have been used by cousins when one of their parents die. When you take countless photos of people at family events or friend meetups you have all these lasting memories of the two of you really happy. When you lose someone you love, you hold onto those photos with all you’ve got, especially in those early days of mourning. Force people to smile in photos, even if it’s uncommon for them. One day, you’ll be happy they did. 

14. Focus on improving yourself

Improving yourself is crucial to making the most of life. If life is anything for you, let it be a journey towards becoming the best version of yourself. Learn from your mistakes, challenge yourself to grow as a person, and try to be as kind as possible. You can become the leading expert in your field. Or the most loving spouse to your partner. Ideally, you want the people closest to you to tell you years from now that you continuously get better with time. You want to evolve so much that people around you notice the good changes in you. 

15. Volunteer for a cause

To make the most of life, you’ll want to get involved in a cause that you support 100%. You can volunteer for a local charity or organization that does a lot of good in your community. Most people on the internet will write mean comments to politicians asking them to do more, while they’re doing absolutely nothing for their own people. You don’t need to donate exuberant amounts of money to make a difference. You can volunteer for a charitable cause and help them fundraise, plan events, or manage their workflows. When you walk the walk, you’re more impactful than someone who just talks the talk. 

Conclusion

You can make the most of life by doing all the things we’ve talked about in this article. From traveling the world to hosting get togethers to going on an endless self improvement journey, there’s so many ways to make the most of your time while alive. If you’ve been thinking about becoming more present and mindful of your actions, you can check out our meditation courses to help you live more compassionately during your time here on Earth.

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The Multi-faceted Nature of Fatigue

1. Physical Fatigue

In our modern environment, convenience reigns supreme. Elevators replace stairs, cars eliminate the need for lengthy walks, and countless other innovations reduce our daily physical exertions. This sedentary lifestyle, although comfortable, may come at a cost to our vitality. The human body, designed for movement and engagement, can paradoxically feel more tired the less it’s used.

The importance of movement and exercise cannot be understated. Regular physical activity boosts blood circulation, aids in the detoxification process, and stimulates the production of natural energy-promoting hormones. A lack of such stimulation often results in lethargy and an overall sense of malaise.

Moreover, our diet and nutrition choices profoundly influence our energy levels. While it’s tempting to reach for a sugary snack for that quick energy surge, it’s often followed by an inevitable crash. The types of foods we consume, the regularity of our meals, and our hydration status all play intricate roles in the dynamic of our physical energy.

2. Mental Fatigue

The digital age, for all its benefits, has inundated us with a relentless flood of information. Every ping from our devices beckons for our attention, creating a constant state of mental division. This perpetual information overload challenges the brain’s capacity, making it harder for it to recuperate fully or wake up early and naturally.

The illusion of multitasking — where we believe we are efficiently juggling various tasks simultaneously — often exacerbates the problem. In reality, the constant task-switching strains our cognitive resources, leaving us mentally depleted.

3. Emotional Fatigue

In a world that often values stoicism, our emotions, when unexpressed or unprocessed, have a way of accumulating like layers of dust. The toll of chronic stress, be it from work, relationships, or financial pressures, can feel like a relentless weight on one’s shoulders, leading to emotional exhaustion.

The concept of emotional labor further complicates the landscape of our inner feelings. This refers to the energy expended in managing and suppressing emotions, often done to adhere to social or occupational expectations. Over time, this labor can lead to a significant depletion of our emotional reserves, making the question “Why am I always tired?” resonate on a deeply emotional plane.

Furthermore, unresolved emotions, from past traumas or conflicts, can continually siphon energy. Their subtle yet persistent drain often goes unnoticed, silently contributing to our fatigue.

With this understanding of the diverse facets of fatigue, it becomes evident that the solutions too need to be multi-dimensional. Addressing physical tiredness alone, without considering mental or emotional exhaustion, is akin to patching a leak while the dam is about to burst.

The Mind-Body Connection

How the Mind Influences the Body

Our beliefs, perceptions, and mental narratives shape our physical reality to a significant extent. For instance, chronic anxiety or overthinking not only leads to feeling tired mentally but can manifest in the body, making one feel physically drained as well.

Conditions such as chronic fatigue syndrome provide a glimpse into how deeply intertwined the mind and body are. While the precise causes of this condition remain a topic of research, there’s an undeniable psychosomatic component. Individuals with this syndrome often experience extreme tiredness that doesn’t improve with rest, showcasing the profound impact of mental and emotional states on our physical well-being.

Sleep apnea is another condition where the mind-body connection is evident. This sleep disorder causes brief interruptions in breathing during sleep, leading to a lower quality of rest. While it’s fundamentally a physical issue, its implications ripple into one’s mental state. Persistent daytime sleepiness, difficulty concentrating, and mood disturbances often accompany sleep apnea, highlighting how a physical ailment can cascade into mental fatigue.

How the Body Influences the Mind

Conversely, our physical state has direct repercussions on our mental well-being. Consider how you feel after a restless night, where you struggle to fall asleep. The subsequent day is marked by a foggy mind, reduced alertness, and a subdued mood.

For many grappling with the question of “Why am I always tired?”, the answer may lie in their sleep quality. Disorders like sleep apnea, or even habits like inconsistent sleep schedules, can make one perpetually tired. Addressing such physical issues is paramount, as they serve as the foundation upon which our mental state is built.

Furthermore, when someone experiences unexplained fatigue, it’s crucial to undergo blood tests. These can reveal underlying conditions like anemia, thyroid issues, or other metabolic disorders that can directly affect one’s energy levels and, by extension, their cognitive function and emotional stability.

The dance between the mind and body is intricate and delicate. While chronic fatigue may originate from a mental source in one person, another might find its roots in a purely physical ailment. Recognizing this interplay and addressing both facets holistically is crucial in genuinely understanding and overcoming the enigma of persistent tiredness.

Meditation as a Path to Understanding and Alleviating Fatigue

Self-awareness through Meditation

One of the primary benefits of meditation is the heightened sense of self-awareness it cultivates. By diving deep into our internal landscapes, we can identify the root causes of our exhaustion. For many, the revelation might be tied to poor sleep habits, such as late-night screen exposure, irregular sleep timings, or a non-conducive sleeping environment. Meditation offers us a lens to introspect, recognize these habits, and work towards rectifying them.

Physical Benefits of Meditation

Contrary to popular belief, the benefits of meditation aren’t confined to the mind. Physically, consistent meditation practices have been shown to positively influence the sleep cycle. When our internal clock is harmonized, the quality of sleep improves, reducing instances of extreme fatigue during the day.

Moreover, with a clearer mind, individuals often gravitate towards making healthier choices, like maintaining a balanced diet. Such dietary choices further provide the necessary nutrients to the body, optimizing energy production and helping to lessen fatigue.

Mental and Emotional Benefits of Meditation

While physical exhaustion can be crippling, mental and emotional fatigue can be equally, if not more, debilitating. Meditation offers a sanctuary—a space where one can process pent-up emotions, confront unresolved issues, and cultivate resilience against mental and emotional stressors. Over time, as one becomes more adept at navigating their inner world, the burden of emotional fatigue starts to lift.

Moreover, meditation instills a sense of clarity. This clear-headedness allows for better decision-making, reduced overthinking, and a sharper focus, which collectively contribute to reducing mental fatigue.

Meditation, thus, serves as a holistic tool. It addresses the multifaceted nature of fatigue, spanning from poor sleep habits to emotional burdens, offering a comprehensive approach to understanding and alleviating the age-old question: “Why am I always tired?”

Incorporating Daily Meditation Practices

Using tools like the Declutter The Mind app can provide a structured path to cultivate a consistent meditation practice. Whether it’s setting aside ten minutes in the morning or creating a winding-down ritual in the evening, find a routine that resonates with you. Consistency is key; even brief daily sessions can be transformative over time.

Meditation, by helping you anchor into the present moment, can often break the cyclical patterns of fatigue-inducing thoughts and emotions. Over time, as your practice deepens, you’ll find that the clarity and peace cultivated during your sessions begin to permeate your daily life.

Reasons and Solutions to Always Feeling Tired

1. Reason: Constant Digital Overstimulation

Our brains are not designed to handle the constant barrage of information, notifications, and digital stimuli. This relentless overstimulation can lead to mental burnout, contributing to feelings of fatigue. Feeling tired can come from a poor sleep thanks to constant overstimulation.

Solution: Scheduled Digital Detox

Designate specific times during the day or week where all digital devices are turned off or set to “Do Not Disturb”. Taking regular breaks from screens and reducing exposure, especially before bedtime, can aid in cognitive restoration. A social media detox is a great place to start.

2. Reason: Poor Sleep Quality

Even if we spend the recommended 7-9 hours in bed, poor sleep quality can leave us feeling unrested and drained. Getting enough sleep could be the simple solution.

Solution: Sleep Hygiene Practices

Ensure a consistent sleep schedule, keep the sleeping environment dark and cool, and avoid caffeine or heavy meals before bedtime. Using tools like white noise machines or wearing earplugs can also improve sleep quality.

3. Reason: Stress and Anxiety

Chronic stress and anxiety put the body in a constant “fight or flight” mode, consuming immense amounts of energy and leaving us feeling exhausted. It can make you have serious difficulty sleeping at night, because of underlying causes such as stress and anxiety.

Solution: Regular Physical Activity and Cognitive Behavioral Therapy (CBT)

Engaging in regular physical activity, like walking or aerobics, can act as a natural stress-reliever by releasing endorphins. For those struggling with chronic anxiety, Cognitive Behavioral Therapy can provide tools and strategies to manage and reduce anxiety symptoms effectively.

4. Reason: Physical Inactivity

A sedentary lifestyle can lead to decreased muscle tone and efficiency, making even minor activities feel exhausting. Weight gain can cause obstructive sleep apnea, or simply contributes to many sleep disorders.

Solution: Incorporate Daily Physical Activities

Aim for at least 30 minutes of moderate exercise daily. This can be as simple as brisk walking, cycling, or engaging in recreational sports. Introducing standing desks or taking short breaks every hour to stretch can also mitigate the effects of prolonged sitting. Many people see their sleep apnea cured or sleep problems disappear when they lose weight. High blood pressure can also contribute to chronic fatigue. Take care of your physical symptoms and you’ll see sleep quality improve.

5. Reason: Unresolved Emotional Trauma

Past traumas or emotional experiences can continuously drain our emotional energy if they remain unaddressed, contributing to feelings of chronic fatigue.

Solution: Professional Counseling and Therapy

Seeking professional help from therapists or counselors can provide a structured and supportive environment to process and heal from past emotional traumas. Techniques like Eye Movement Desensitization and Reprocessing (EMDR) have been found effective for trauma-related issues.

6. Reason: Nutritional Deficiencies

Lack of essential nutrients, vitamins, or minerals in one’s diet can result in feeling perpetually tired, as these play pivotal roles in energy production and overall bodily functions.

Solution: Balanced Diet and Nutritional Supplements

Regularly consume a diet rich in whole foods, fruits, vegetables, lean proteins, and whole grains. Consulting with a nutritionist or doctor can help identify specific deficiencies. If necessary, introduce appropriate supplements, like iron, vitamin B12, or vitamin D, under professional guidance.

7. Reason: Dehydration

Even mild dehydration can lead to feelings of fatigue, reduced concentration, and mood swings. Lifestyle factors such as alcohol intake can also cause dehydration and weaken one’s immune system.

Solution: Regular Fluid Intake

Ensure you’re drinking sufficient water throughout the day. The recommended intake varies, but generally, around 8-10 glasses of water daily is advisable. Incorporate hydrating foods like watermelon, cucumbers, and oranges in your diet.

8. Reason: Overloaded Schedule

A constant barrage of tasks, appointments, and responsibilities with little to no downtime can lead to burnout and fatigue.

Solution: Time Management and Prioritization

Streamline your tasks by prioritizing based on importance and urgency. Learn to say ‘no’ when needed and schedule regular breaks or personal time. Using tools like the Pomodoro Technique can aid in managing tasks without feeling overwhelmed.

9. Reason: Underlying Medical Conditions

Certain medical conditions, such as hypothyroidism, anemia, or chronic infections, can be silent culprits behind persistent fatigue.

Solution: Regular Health Check-ups and Appropriate Treatment

Regular medical check-ups can detect potential underlying issues. If diagnosed with a specific condition, follow prescribed treatments and interventions promptly.

10. Reason: Excessive Caffeine Intake

While caffeine can provide a temporary energy boost, over-reliance or excessive consumption can lead to energy crashes and disturbed sleep. Feeling tired in the early afternoon is a warning sign that you’re crashing from your caffeine consumption.

Solution: Monitor and Limit Caffeine Intake

Track your caffeine consumption and aim to keep it within recommended limits (typically around 400mg per day for adults). Try to avoid caffeine in the latter half of the day to ensure it doesn’t disrupt your sleep. Caffeine and anxiety are also linked, so it may be a double-whammy affecting your sleep.

Conclusion

Constantly feeling tired is more than just an inconvenience; it can be an intricate web of lifestyle choices, sleep disorders, and even underlying health conditions. When the answers to “Why do I feel tired?” seem elusive, it might be time to delve deeper into understanding the root causes.

In some cases, the solution might be as straightforward as adjusting one’s daily habits. For others, the reasons might be more complex, possibly pointing towards a sleep disorder or an underlying health condition. It’s crucial to remember that fatigue, especially when chronic, is the body’s way of signaling that something might be amiss.

If the common remedies or lifestyle adjustments fail to alleviate the weariness, it would be wise to seek medical guidance. A simple blood test, for instance, can provide insights into potential deficiencies or health conditions that might be contributing to the fatigue.

In conclusion, while it’s normal to feel tired occasionally, perpetual fatigue is not a state one should resign to. With proactive measures, informed choices, and when necessary, professional intervention, one can rediscover the vigor and vitality that may currently feel out of reach.

The post Why Am I Always Tired? 10 Reasons You Feel So Tired All The Time appeared first on Declutter The Mind.

1. Begin with Genuine Compliments

Nothing disarms a person quite like sincere appreciation. Starting a conversation with a genuine compliment is a surefire way to pique someone’s interest and establish an immediate connection. The trick, however, is in the genuineness of the compliment.

The practice of mindfulness can be a useful tool here. When we are mindful, we observe the world around us without judgment and with full attention. This keen observation can help us spot sincere aspects of a person to appreciate — be it their choice of book, a unique piece of jewelry, or even the calm manner in which they handle a hectic situation. Understanding how to be yourself here can help.

However, a word of caution: it’s essential to ensure the compliment feels natural and not forced. Saying something for the sake of starting a conversation can come off as insincere. By using our mindfulness skills, we can train ourselves to observe and appreciate the genuine beauty and uniqueness in those around us, providing a natural starting point for deeper engagement.

For instance, instead of the commonplace “I like your shoes,” which might seem like just a line, a more observant compliment like, “The design on your notebook looks fascinating, is there a story behind it?” showcases genuine interest and curiosity, opening up avenues for a deeper conversation. Talk to strangers with the genuine interest you’d give someone you know.

In essence, using genuine compliments as conversation starters not only boosts the other person’s confidence but also lays the foundation for an authentic interaction, creating a win-win for both parties involved.

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2. Find Common Ground

As diverse as we all are, there’s often a surprising amount of shared experience or mutual interest to be found if we just look for it. Finding common ground is like becoming new friends or discovering a mutual friend at a party; it instantly bridges the gap between unfamiliarity and camaraderie.

The key to this is paying attention — to your environment, to the context, body language and to any shared experiences you might intuitively pick up on. Maybe you’re both waiting for the same delayed flight, maybe you’ve chosen similar food at a café, or perhaps you’re both sporting merchandise from the same sports team or event.

Mindful observation enhances this technique. By being truly present in the moment, you can pick up cues that may otherwise go unnoticed when you talk to a stranger. For instance, spotting someone reading a book by an author you love or hearing someone hum a tune you recognize can serve as perfect conversation starters. A simple, “Oh, I love that author too! Have you read their other works?” or “Isn’t that song from the latest album of [artist name]? I’ve had it on repeat!” can lead to a flowing conversation.

Furthermore, when you talk to strangers and approach a conversation from a place of shared experience or interest, it levels the playing field. Instead of feeling like two random people or strangers together, you become two people sharing a slice of life. This commonality becomes a gateway to further topics of discussion and fosters an environment of mutual understanding and interest.

3. Ask Open-ended Questions

The art of conversation often lies not in speaking, but in drawing out dialogue from others. One of the most effective ways to do this is by asking open-ended questions. These are questions that can’t be answered with a simple ‘yes’ or ‘no’ but invite the other person to share, talk, elaborate, and express their thoughts.

While it might be tempting to ask direct questions like, “Did you enjoy the movie?” or “Do you come here often?”, such questions might result in curt replies. Instead, opt for inquiries like, “What did you think about the movie’s storyline?” or “What’s your favorite thing about coming to this place?” These questions encourage a detailed response and provide an opportunity for you to understand the other person’s perspective.

Mindfulness plays an integral role here as well. By being genuinely curious and present, you can gauge the other person’s interests and demeanor, allowing you to tailor your questions accordingly. Moreover, being mindful ensures that you’re not just asking questions for the sake of it but are genuinely interested in hearing the responses and understanding the other person’s point of view.

It’s also crucial to be adaptive. As you talk to a stranger, if you sense hesitation or discomfort in the other person’s responses, steer the conversation in a direction they seem more at ease with. On the other hand, if they light up discussing a particular topic, delve deeper into it, showing enthusiasm and intrigue.

In essence, open-ended questions are your golden ticket into the world of the person you’re speaking to. They offer insights, build rapport, and often lead to more profound, engaging conversations that leave a lasting impression on both parties.

4. Be Present in the Moment

In an age dominated by technology, notifications, and constant distractions, giving someone your undivided attention can be both rare and refreshing. When talking with a stranger, one of the most meaningful things you can offer is your genuine presence.

Being truly present means more than just physical proximity. It’s about immersing yourself wholly in the conversation, listening actively, and demonstrating that you value the interaction. It’s the difference between glancing at your watch or phone mid-conversation and maintaining steady eye contact, showing that you’re truly invested in understanding the other person’s perspective.

Mindfulness is the cornerstone of being present. By practicing mindfulness, you train your mind to focus on the current moment, shutting out external distractions and internal chatter. This heightened awareness and concentration can be felt by the person you’re speaking to, making them feel acknowledged and appreciated.

Moreover, when you’re fully present, you’re better equipped to pick up on subtle cues — a change in tone, a hesitating glance, or an enthusiastic gesture. These cues can guide the direction of the conversation, allowing you to delve deeper into topics of interest your conversation partner or steer away from potentially sensitive subjects.

Remember, while words hold power, the energy and attentiveness with which you listen can leave an even more profound impact. In conversations, especially with strangers, being genuinely present can transform a fleeting online chat into a memorable interaction, building trust and laying the foundation for a meaningful connection.

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5. Practice Active Listening

Active listening goes beyond merely hearing words; it’s about understanding, interpreting, and valuing the message being conveyed. It’s a skill that signifies respect, empathy, and genuine interest in what the other person is sharing.

Here’s how you can be an active listener as you talk to strangers:

Nod and Show Acknowledgment: Small gestures like nodding or simple affirmations like “I understand” or “That makes sense” show the speaker that you’re fully engaged.

Reflect and Clarify: If a point is not clear, it’s beneficial to reflect back what you’ve heard by saying something like, “So what you’re saying is…” This not only ensures that you’ve understood correctly but also demonstrates to the other person that you’re intently listening.

Avoid Interrupting: Let the speaker finish their thoughts before you respond. Jumping in prematurely can disrupt the flow of conversation and might make the speaker feel undervalued.

Provide Feedback: Share your insights or similar experiences, showing that you’re actively engaging with the content of the conversation.

Mindfulness intertwines seamlessly with active listening. By being in the moment and fully attuned to the conversation, you naturally eliminate the internal and external noise that might distract from truly understanding the speaker. Mindful listening allows you to pick up on non-verbal cues, emotional undertones, and even what remains unsaid, making the conversation more nuanced and profound.

By practicing active, mindful listening, you not only enrich your conversations but also foster an environment of trust and mutual respect. In turn, this encourages more open and honest dialogue, enabling both parties to connect on a deeper, more authentic level.

6. Use Meditation to Build Confidence and Self-awareness

You can use meditation to build confidence. While most of our focus when conversing with complete strangers often lies in understanding the other person, self-awareness is an equally crucial element. Knowing yourself, your triggers, your comfort zones, and having control over your anxieties can make a world of difference when plunging into unfamiliar conversational waters.

Meditation, a practice often associated with inner peace and clarity, can be a potent tool in cultivating this self-awareness and confidence. Here’s how:

Understanding Your Inner Dialogue: Meditation allows us to sit with our thoughts, understand them, and even challenge negative self-beliefs. By consistently engaging in meditation, you can develop a clearer understanding of your internal narrative, ensuring it doesn’t hinder you during conversations.

Managing Anxiety: For many, the thought of approaching strangers can be anxiety-inducing. Meditation can be a sanctuary, grounding you and offering a space to release and manage these anxieties. Techniques like focused breathing or visualizations can help calm the nervous system, preparing you for more confident interactions.

Enhancing Presence: Regular meditation hones your ability to stay in the moment. With a mind less cluttered by distractions or wandering thoughts, you can be more genuinely present in conversations.

Building Empathy: Certain meditation practices, like loving-kindness meditation, emphasize compassion, understanding, and empathy. These qualities can enhance your interactions, making them more heartfelt and genuine.

Incorporating meditation into your daily routine doesn’t just make you better equipped to even talk to strangers online; it allows you to do so with an open heart and a clear mind. By fostering self-awareness, reducing anxiety, and cultivating a genuine interest in others, meditation can transform your conversational experiences from mere exchanges of words into profound, impactful connections.

7. Share Personal Stories (but don’t dominate)

Personal anecdotes have a unique charm. They allow us to humanize ourselves, making conversations more relatable and genuine. Sharing a little bit about yourself can pave the way for the other person to open up, fostering mutual trust and understanding.

However, there’s a delicate balance to maintain:

Be Genuine, Not Exaggerated: Share real life experiences, emotions, and lessons. Authenticity has a resonance that exaggerated tales can never match.

Relate to the Context: Aim to share stories that are relevant to the conversation’s theme or context. If someone’s talking about travel, for instance, narrate a memorable travel anecdote of your own.

Keep it Brief: While it’s beneficial to share, avoid lengthy monologues. Your goal should be to enhance the conversation, not monopolize it, especially when you talk to strangers.

Gauge Interest: Be observant. If the listener seems disengaged or restless, it might be a cue to wrap up your story or steer the conversation in a different direction.

Encourage Reciprocity: After sharing, you can use phrases like, “Has anything similar ever happened to you?” or “I’d love to hear your thoughts on this.” This invites the other person to share, keeping the conversation balanced.

Mindfulness plays a crucial role here. By being attuned to the present moment and the person you’re conversing with, you can better judge when to share, when to wrap up, and when to listen. Mindful sharing ensures that personal anecdotes enhance the conversation’s depth without overshadowing the other person’s contributions.

In conclusion, personal stories can be powerful tools in conversation. They shed light on who we are, what we’ve experienced, and how we view the world. But like any tool, they need to be used judiciously, ensuring that conversations remain a two-way street, filled with mutual respect, interest, and understanding.

Conclusion

Conversations with strangers, though sometimes daunting, can be pathways to some of the most enriching experiences of our lives. Every individual carries with them a tapestry of stories, perspectives, and insights, waiting to be shared and discovered. By harnessing techniques such as genuine compliments, finding common ground, asking open-ended questions, being present, practicing active listening, incorporating meditation, and sharing personal stories, we can transform the way we approach these encounters.

But perhaps the most important takeaway is this: every profound conversation begins with genuine curiosity and respect. When we approach interactions meet strangers with an open heart and a mindful presence, we’re not just talking; we’re building bridges of understanding, fostering connections, and enriching our worldview.

In a world that often feels divided and isolated, taking the time to truly converse and connect with those around us is more than just a skill; it’s a gift we give to ourselves and to others. So the next time you find yourself beside a stranger, take a deep breath, tap into your newfound conversational tools, and dive into the boundless ocean of human connection waiting to be explored.

The post How to Start A Conversation: 7 Ways to Talk to Strangers appeared first on Declutter The Mind.

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How to Avoid Having a Bad Day

1. Be kind to everyone you interact with

When it comes to human interaction, you can eliminate nearly every bad day just by being kind to people. Think of a time when you wrote a nasty comment online, and someone started an online fight with you. You probably became angrier or more upset. That’s an example of how some people cause their own bad days. Maybe you think people are stupider than you or you’re morally more upright than they are, but typically if you spend your time constantly uplifting people instead of putting people down, you’ll find you’re actually way happier. You can be the person everyone goes to to hear a kind word. Those people are hard to find and usually they can avoid having a bad day with their actions. 

2. Go to sleep early

Now this advice is going to sound generic because you’ve heard it a million times before. But it’s true, when you get enough sleep at night and wake up naturally, you end up performing better. Your brain health will determine whether or not today is a good or bad day for you. If you regularly wake up to an alarm blaring you awake, you’re probably not getting enough sleep. Going to bed early so you can wake up naturally will allow you to ensure that you can have more positive interactions because you’re able to think clearly. Sometimes, you can’t get as much sleep as you’d like because you’ve got kids or a sleep disorder. But your mood will depend on how well rested you are for the most part. 

3. Meditate

You can avoid a bad day most days if you do a daily meditation practice. A guided meditation can be a great way to help you manage negative thoughts. You’ll watch those thoughts surface and float away. On most bad days, we tend to ruminate on bad thoughts going down rabbit holes with them. And that ends up making us cry or feel more tension in our bodies. It doesn’t make us feel good. When you meditate often, instead of only whenever something goes wrong, you get better at managing your thoughts. You’ll find going into a flow state where thinking isn’t as common is easier. You’ll get better at living in the moment instead of time traveling between the past and future. 

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4. Exercise when feeling tense

On bad days, exercise could do your body some good. Fight or flight is a response to danger. However, since there’s no wild animals chasing us down anymore, we’ve still got this system even when dangers don’t lurk. When you feel stressed from work or a personal problem, fighting and running are good exercises as that’s what your nature has programmed for you. So, sign up for that martial arts class or go for a run around your neighborhood if possible. Sure, you could also lift weights or do a dance class if that’s what you prefer. Find the exercises that allow you to get the tension and stress from your bad day out of your system. 

5. Repeat positive affirmations

Positive affirmations can be transformative when you’re having a bad day. Reciting them isn’t about magically making your problems go away or pretending they aren’t happening. It’s about rewiring your brain to look at things with a more glass half full perspective. Bad days happen to everyone. When you recite positive affirmations often, you’ll slowly begin to shift your thinking to be more positive. As a result, you’ll recover from bad days much more easily. And you won’t get sucked into the negativity vortex of thoughts. This isn’t about being woo woo or mystical. It’s about really trying to look at the world more positively instead of the woe is me attitude. 

6. Spend time with positive people

When you’re having a bad day, avoid the negative people so you don’t become just like them. Spend time with people who are positive, but don’t drain them with your negativity. Aim to think and live like them. It’s not about finding a positive person you can vent to, but finding someone who can reframe your thinking so you aren’t destroyed by your own thoughts. Knowing who can help you think differently when having a bad day can be helpful. When we’re having a bad day, we tend to get stuck in our thoughts. Positive people or people having good days most days, will often think very differently than someone going through hardship. It’s a balance of feeling grateful, having a growth mindset, and thinking positive thoughts. 

7. Take breaks as needed

If you want to avoid having a bad day, take breaks. When we push too hard or try to take on too much, we eventually feel burned out. That burnout will not only last a long time but it’ll cause us to deteriorate fast. So, take breaks often throughout your day. That means breaks at work, and breaks at home too. You don’t want to spend your whole time at home working on side hustles, doing a million errands, and managing all your other household tasks. Resting is an important part of life. It’s not all go, go, go, you know. If you want to avoid having a bad day (or a series of them), don’t forget to take breaks. You don’t deserve it or earn it, it’s simply an important part of being a balanced person. 

8. Spend some time in the sun

Those Vitamin D sun rays can really do a positive number on your mood. To prevent a bad day, you can get some sunshine on nice days. Whether that means going for a mindful walk on a nice day or going to the beach for some hydrotherapy is up to you. When we feel groggier than usual, it’s often due to circadian rhythm issues, especially in those winter months. Planning a Caribbean vacation in the middle of the winter season can help combat those bad days by giving you the dose of Vitamin D that you need to last you the rest of the cold and dreary season. The sun can also improve your sleep, allowing you to get adequate rest so you feel recharged upon waking. And with better sleep, bad days become more manageable instead of dragging you down into oblivion. 

9. Do a personal development activity

To avoid having a bad day, you can do activities that boost your personal development. That might mean reading books, taking online courses, meditating, playing games or instruments, or channeling your creativity into a project. To prevent a bad day, you can do activities to strengthen your brain function, rewire your brain, and improve your mood. Doing things that challenge you without draining you can help you create new neural pathways that allow you to better manage your mood. Investing in yourself to become a good person can also be an enlightening experience. If you genuinely improve aspects of yourself, you’ll be better able to manage relationships, your mood, and your life. 

10. Play

If you want to know how to avoid a bad day, consider adding more time for play. Play can involve playing guitar, board games, or dancing around the house. You can inject playfulness into your day every day by dancing, making silly jokes, and trying to keep the mood light and airy. When you’re naturally trying to uplift people and yourself, it’s next to impossible to have a bad day even when things go wrong. There are hobbies that are naturally playful too, like jiu jitsu where you’ll fall or make people fall laughing all the way to the mat in practice. So, if you’re looking to inject more play into your day, try hobbies like parachuting, chess, archery, or swimming. You could also do water balloon fights in the summer or build snowmen in the winter to goof around with your friends or children. 

11. Do your hobbies

To avoid having a bad day, you can do more hobbies. Often, when we don’t have hobbies, we fill our day doomscrolling on social media. And with social media being the ultimate tool of social comparison it’s no wonder why those active on it tend to feel more sad or depressed. Hobbies can enrich you by challenging you, developing you, and being more playful. Your hobbies could include photography, video games, woodworking, hiking, jewelry making, and more. Your hobbies can help you make money too if a lack of money is what causes you to have a bad day. Those with hobbies can benefit from improved mental health, lower stress levels, and better overall health. 

12. Express gratitude

To avoid having a bad day, you’ll want to create a gratitude list. When you have an attitude of gratitude, you’ll tend to be happier than most people. Knowing what you’re grateful for or thinking about things you’re grateful for each day will allow you to think more glass half full. It’s true that sometimes we don’t get the things we want in life, but by seeing all the wonderful things we do have, we feel appreciative. It’s hard to have a bad day when you see all the good things life has given you. Don’t get caught up looking at what others have as comparison is the thief of joy. Look at everything you have, every clothing item, food you’ve eaten, material possessions, traits you were born with, friends, and family members. Look at everything you’ve been given or have had access to and feel grateful for those things. 

13. Journal what went well

To avoid having a bad day, you can journal all the good things that happen in your life. And when bad things happen, as they sometimes do, you can journal how you’ll work to solve it and process the emotions of it. How you frame things will define how easy it is for you to get over a bad day. A mindfulness journal is all about being mindful about sharing your thoughts. You can use journal prompts to help guide you into positive thinking or reframing to help you better manage life challenges to overcome obstacles. 

14. Rely on gut feelings to guide you

There are two “brains” in our body: one in our head and one in our gut. The brain in our head often leads us to unhappiness due to thinking. The gut brain is more involved in your survival, ability to feel energies, and psychic senses. When you think with your gut, more often than not, you’ll make better decisions than when you think with your head. Your thoughts can supply you with some rogue ideas now and then. Your thoughts sometimes catastrophize and exaggerate things too. So, when you learn to turn off thinking and focus on gut feeling your way through things, you’ll end up preventing most bad days. 

Conclusion

Now you know how to avoid a bad day. It’s all about minimizing getting lost in thoughts that spiral you into negative thinking. Keeping your brain active with meditation, hobbies, personal development, and play can all be helpful at ensuring you enjoy your time instead of ruminating on thoughts that have a destructive impact on you. If you’d like to try meditating to help you avoid having bad days, you can try out the Declutter The Mind meditation app for free. 

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15 Ways to Slow Down and Enjoy Life

1. Life is about the journey not the destination

Life starts out pretty slow when we’re kids. We find time drags on and on. Yet, as we get older, time speeds up. Really fast. To slow down, you need to realize life is about the journey. The destination is eternal sleep. So, while you’re here make the most of the moment. Spend time with friends and family. Take a sick day at work to do the things that make you happy. Go on that vacation. Make time for all those little moments you cherish. Don’t get so caught up in office politics or family drama. Those things won’t matter in a few years from now anyways. Just remember, make time for the people you care about because they won’t be here forever. 

2. Spend 10 minutes meditating

You can slow down by meditating for ten minutes each day. Of course, you can meditate for even longer if you choose. But taking at least ten minutes each day to focus on your breath is a great way to slow down. It’s easy to get stressed at work or while doing errands at home. But when you spend time daily doing guided meditation you slow your thoughts and live more in the present as a result. When you’re in the moment, you’ll enjoy the quality of your time much more. Time ticks on naturally instead of sped up. Peacefulness can help ensure that time moves just right. 

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3. Pause before speaking

To slow down, take a moment to pause before speaking. The words can slip out of our mouths at lightning speed when we’re upset or in pain. But once those words are out, you won’t be able to catch them and hide them. They’re out in the open. And the response you get back might be worse than you can imagine. When you meditate regularly, it becomes easier to stay calm when things get heated. You can get better at carefully selecting the words you communicate. Also, when you pause before speaking, you tend to remember that the people you speak to matter and you aren’t willing to burn a bridge with them over a bad moment.

4. Plan relaxing activities

A fun way to slow down is to plan ultra relaxing activities. Instead of going on a vacation filled with non-stop sightseeing, you might choose a two week Caribbean vacation where you rest by the beach, swim in the pool, enjoy a few good meals, and more. If a vacation isn’t in the cards for you for budgetary reasons, you can find activities at home that relax you. Maybe you play some online chess. Or you ask your partner for a massage. When you plan activities to relax you, you’ll naturally slow down. When activities excite you, time flies. So, to slow things down, choose activities that slow time down for you, such as reading a book.

5. Enjoy the little things

You can slow down by enjoying the little things life offers. Stop and smell the roses so to speak. It’s about noticing how happy your children are when they’re playing. Or seeing that your husband always kisses you on the forehead when you sleep in the morning. It’s about savoring and cherishing all those little moments that you find joy in your day to day. When you notice those little things, man, they make you feel good. And you won’t be desperate to hold onto all of the good moments because you felt all of their goodness as it happened. Appreciating all those little moments is what makes life wonderful. 

6. Go for walks

There’s two types of people who go for walks: the slow walkers and the power walkers. You don’t need to be a slow walker to slow down in life, though. If you are a power walker, however, you’ll need to have things capture your attention while walking so you don’t miss out on all of the beauty around you. Did you notice the little bird waddling on his feet? Or that turtle that just lay eggs in front of you? Or that family of geese walking towards the water? Oomph. There’s so much beauty and magic in nature. Don’t be so rushed to get back home that you miss out on the beauty of life during your mindful walk to help you slow down in life. 

7. Try tai chi or yoga

To slow down, you can try some calming exercises like tai chi or yoga. In both these exercises, you’ll need to mindfully move your body. For those of you who live fast-paced lifestyles, doing these exercises may seem unnatural to you at first due to how slow you’ll be moving. However, by doing the hour and half tai chi exercises, you’ll have the chance to truly know how to slow things down. If you do yoga, consider hot yoga which adds a bit more heat to the mix making time feel even slower for you. When you exert your body for a class, time can feel like it never ends, especially if you keep checking the clock due to exhaustion. So, exercising can really help you slow down as it can make you feel exerted. 

8. Cook your meals and chew slowly

Instead of ordering fast food, take the time to cook your meals. Your patience will be tested, especially if you’re hungry and want your meal to be finished quickly. Time can slow down when cooking and carefully putting all your ingredients in. When it comes to eating your food, you’ll want to practice mindful eating instead of gobbling your food up quickly. Consider chewing each bite thirty times. Savoring every bite carefully. We often eat too fast and practically inhale our food. However, for good digestion chewing your food thoroughly is best for your health. And it’s a good way to slow down.  

9. Listen to calming music

When you need to slow down, the music you listen to can help slow time down for you. You can listen to calming music, classical music, or even meditation music to help slow things down for you. The songs you listen to don’t need to be sad, they can be beautiful songs with strings that help you feel more alive. Getting lost in the music will allow you to feel the melody in your heart awakening your soul. Picking songs that uplift you, such as positive songs can help you have a more positive perspective on your day. The songs you listen to don’t need to be slow for you to slow down. They just need to shift your focus to the present moment. 

10. Practice active listening

Time speeds up when we’re overthinking in our heads. Often, in conversations with others we miss out on what people are saying because our brains are coming up with what to interject with. Instead, practice active listening. Take in what people are saying, how they’re feeling, and what they really mean. Truly try to understand their point of view. Feel their emotions. Deeply. Then, once they’ve finished speaking, carefully think about what to respond with. You’ll be better able to connect with someone when you actively listen to them. And when you listen carefully, you’ll find that you’ll slow down your thought process. 

11. Journal your thoughts

To slow down, consider writing in a journal. You can use journal prompts to guide your thought process or simply fill empty lined pages with all your wild thoughts and ideas. Journaling is your opportunity to reflect on your thoughts and how you feel about them. You can think through life’s hardships and obstacles and those wonderful moments you have. Maybe one day, you’ll turn your journal entries into a memoir. Or maybe you’ll look back on hardships you’ve faced with a sense of pride that you managed yourself as well as you could’ve with what you knew back then. Taking the time to reflect allows you to slow down to ensure you make great decisions in the future that you can be proud of. 

12. Remove events from your calendar

Being busy prevents you from slowing down and enjoying life. When you’re on the go, go, go treadmill of life, everything blurs together. You have kids’ birthday parties to attend, family events, sporting events, and all those other activities that drastically fill up your time fast. When you de-prioritize the events that don’t matter or benefit you in any way, you open yourself up to preventing the blurring of life. Having gaps in your day can be a great way to slow down, be mindful, and actually enjoy the things you want to do. So, go to your Google Calendar and eliminate some of the events that distract your focus and reduce your happiness. Spend time with the people you want, doing the activities you enjoy. 

13. Have a do nothing day

Not every day needs to be productive. Having a do nothing day once a month or when you can swing it, can be a great way to slow down and enjoy life. You don’t always have to do a million errands, cross items off your to-do list, or hustle hard. Prioritizing rest and relaxation can be a healthy and necessary thing to do. Maybe you sleep-in that day, or spend the day on the couch watching movies with your family. You could do things that allow you to rest and relax without having to worry about anything. Recharging your batteries before they run out of charge is necessary. People need rest. And most of us are overworked, running on empty all the time. So, when you want to slow down, pick a day where you’ll do nothing but rest and recover. 

14. Be in the moment with your family

One of the ways to slow down is to be in the moment with your family. There’s so many opportunities to cherish your loved ones. Making that phone call to call family members to see how they’re doing on a regular basis will allow you to have so many good memories and conversations while people are still alive. Playing with your kids when they’re young and demanding your attention is crucial because before you know it they want to play with their friends instead. Hosting family events to get everyone together will also be a great way to spend time with people and cherish them. Time slows down when you feel grateful for the people in your life. 

15. Write handwritten letters

If you want things to slow down, you can write handwritten letters to people. Typing out kind messages on social media is a fast way to connect with people to tell them why you appreciate them. Writing pen to paper takes more time and requires more mindful effort to do. You can write holiday cards, Easter cards, birthday cards, thinking of you cards, and more to make people feel special and feel appreciated. Plus, they’ll have a physical item that they can hold onto: a card. Writing by hand is a great way to slow down and take a moment to appreciate loved ones. 

Conclusion

We’ve shared 15 ways to slow down and enjoy life. The goal when it comes to slowing down should be to become more mindful and appreciative of all the things you have. It’s easy to get lost in the hustle and bustle of life, rushing to the next event or activity of the day. But when you choose to slow down, you can allow for more good moments with the people you truly care about. If you want to slow down more, you can sign up for Declutter The Mind’s meditation app or try some meditation courses to help you live more presently. 

The post 15 Ways to Slow Down and Enjoy Life appeared first on Declutter The Mind.