easing emotional distress Archives - Amazing Health Advances

Navigating Regret

The AHA! Team — Fri, 15 Nov 2024 06:34:25 +0000

Dr. Caroline Leaf – In this podcast (episode #596) and blog, I talk about how uncontrolled regret can affect us mentally and physically and how to manage our regrets and make them work for us and not against us. This is a replay of a Neurolive webinar I did on my app. For the full webinar Ad-free, please see Neurocycle.app, or look for Neurocycle on the App Store or Google Play. Unmanaged regret can make us feel like we are truly wading through a swamp with no end in sight. Regret is one of those emotions that is so crippling that it can be hard to get through the day, let alone move forward or heal. It is so easy to feel like we are drowning in our “darkest moments”. This is also pretty insidious. It tends to haunt so many areas of our lives at once, sometimes without us even realizing until it is too late. Suddenly, we are caught in a thunderstorm of disappointment, guilt, remorse, sorrow or helplessness, and are left asking how, we got here and how we can leave. If this sounds familiar, you are not alone. Regret encompasses so many human emotions, especially sadness, disappointment, frustration, and can leave us incapacitated and unable to heal. This usually results from something that has happened, something that has been done to us, a lost opportunity, or lost time. We tend to take out our regrets most on ourselves, torturing our minds with various scenarios on what could have happened, which can have many negative mental and physical health repercussions. Regret feels awful because, by its nature, it makes us think that there was something we could have done or said differently, or some better choice we could have made. It compounds all these swirling emotions with feelings of guilt and shame, further incapacitating our ability to move on and heal. Over time, this can impact our overall wellbeing because the emotional distress that unmanaged regret triggers can dysregulate our hormones and immune system, making them vulnerable to ill-health. Imaging studies show increased activity in several areas of the brain, including the medial orbitofrontal cortex, the anterior cingulate cortex and the hippocampus, when we experience regret. If we stay in the state of mind, this high activity can become unbalanced and contribute to all kinds of problems in the brain and body. We have to learn how to manage regrets because they are an inescapable part of life. Every day is packed with choices, many of which can go wrong. Even the most “well lived” life is not perfect! Some of the most common regrets we experience are ones relating to education, career, romance, parenting, the self, and leisure, which, are all ongoing and organic experiences filled with choices and possible mistakes. These regrets, if managed, can help us learn from our mistakes because they allow us to see possibilities and potential outcomes, which gives us better data for more informed decisions. Dwelling on the past in a healthy way, to learn something about our current and future selves, can help us conceptualize and realize our “ideal self” in the future as well as help with regret in the present by emphasizing our ability to grow and heal. One of the best ways we can learn to manage our regrets and keep ourselves from spiraling is to develop what I call a “possibilities mindset”. Develop what I call a “possibilities mindset” This is a way of thinking that perceives all kinds of probabilities and potentialities in any given situation. It is intrinsically hopeful, and can help us reframe regret as a part of our journey towards a future, better destination. When we embrace a possibilities mindset, we see “could have and would have” scenarios as possibilities that may or may not have happened, which provide enriching information that may be useful for us in the present or future. These regrets become data to enrich our experience as opposed to a battering ram to beat us up. Practice this; don’t allow yourself to see your regrets as failures that define who you are as a person. See them as possibilities that didn’t materialize, which you can still learn from to open up future probabilities. Visualize these scenarios as opportunities where you gained knowledge that will help you in the future. Make this a habit; deliberately and intentionally practice seeing possibilities in every regret you have and writing them down, which will help organize your thinking. I love using tables to do this as I analyze each regret and look for the possibilities that it can lead to in my life. The more you do this, the more you will find yourself applying this mindset in your life. Start with more simple regrets first to build up your resilience to face major regrets you may be holding onto. For more on managing regret, listen to my podcast (episode #596). Podcast Highlights 2:00 Getting out of the regret trap 2:30 Unmanaged regret can be incredibly crippling 4:00 What regret is & how it impacts us 6:30 Regret can affect us mentally & physically 8:00, 17:52 Managing regret Switch On Your Brain LLC. is providing this podcast as a public service. Reference to any specific viewpoint or entity does not constitute an endorsement or recommendation by our organization. The views expressed by guests are their own and their appearance on the program does not imply an endorsement of them or any entity they represent. If you have any questions about this disclaimer, please contact info@drleaf.com. This podcast and blog are for educational purposes only and are not intended as medical advice. We always encourage each person to make the decision that seems best for their situation with the guidance of a medical professional. To read the original article click here.

The post Navigating Regret appeared first on Amazing Health Advances.

Dealing with Textxiety

AHA Publisher — Wed, 01 May 2024 05:00:43 +0000

Dr. Caroline Leaf – In this podcast (episode #566) and blog, I talk about how to manage texting anxiety (yes, it’s a thing!). I am sure you have had the experience where you see a text come through and your heart just sinks into your stomach.Texting anxiety is so real that it even has its own coined term, “textxiety“! Some people may worry that their messages will be misinterpreted or taken out of context. In fact, many people feel a sense of unease, worry, and stress when texting. Although this may sound strange, it is important to remember that texting is another form of communication—it makes sense that it could cause someone to feel a sense of anxiety. Some people may worry that their messages will be misinterpreted or taken out of context. They are concerned that the recipient will not understand the intended tone or meaning of their messages. For others, texting can create a sense of urgency; someone may feel pressured to respond immediately, which can lead to anxiety, especially when they are unable to reply promptly. In other cases, someone may obsessively review and revise their messages before sending them, fearing that any wording or phrasing could be problematic. This can add a lot of stress to a conversation. And some people may find texting stressful as they are not able to read the nonverbal cues that they rely on in face-to-face interactions. In other cases, someone may obsessively review and revise their messages before sending them.. If you are someone who battles with texting anxiety, I recommend using the Neurocycle mind management method I have developed and studied over the past three decades, which I discuss in detail in my book Cleaning Up Your Mental Mess and my app Neurocycle. It has 5 steps: Steps 1-3: gather, reflect and write down how you feel when a text comes in. Try to analyze why texting gives you anxiety. Take into account your emotions, behaviors, bodily sensations, and perspective when you receive a text. Sit with these feelings and write them down to help organize your thinking and bring clarity to the situation. Use who/what /when/where/why questions to find the pattern behind your reactions. Step 4: recheck. Once you feel like you understand the meaning behind your anxiety better, try to come up with solutions to alleviate the stress you feel when texting. This will take you to: Step 5: the active reach. This is a thought or action you need to practice daily to help you reconceptualize what you worked through in the previous step. What are you going to do each day to give yourself the time and mental space needed to deal with what is bothering you and turn this situation into something constructive? Here are some examples: Establish clear boundaries for when and how often you engage in texting. It’s okay to take breaks from your phone! Send a text to someone that you will reply to later when you get the chance in order to alleviate the stress that comes with feeling bad about not replying. Take a moment to think before responding, especially if the conversation is emotionally charged. Avoid rushing to reply when you’re upset or anxious! If certain individuals consistently cause text anxiety, consider blocking or muting their messages temporarily. This can provide relief and time for you to regroup. Be kind to yourself and recognize that it’s normal to make mistakes or experience anxiety in communication and texting is a form of communication just like any other! Remind yourself of this. If you can, put your phone on “Do Not Disturb” mode when you are working or at night when you are sleeping. Tell people that you do not answer texts during certain hours. Categorize your texts with colors and pictures, so that you know what to read first and what to leave until you feel better prepared. If a text is causing you a lot of anxiety, perhaps get someone else to read it first. Before opening a text, prepare yourself with breathing exercises or movement like yoga stretches to ground you. The key thing to remember that text anxiety is a pretty common experience. It is not something to be ashamed of! It’s okay to seek help or employ strategies to alleviate it. By incorporating these practices into your digital communication routine, you can make texting a less stressful and more enjoyable means of connecting with others. For more on texting anxiety, listen to my podcast (episode #566). Podcast Highlights 3:20 Text anxiety is a real thing! 5:30, 8:44 Signs that you may be experiencing text anxiety 13:00, 19:33 How to manage text anxiety This podcast and blog are for educational purposes only and are not intended as medical advice. We always encourage each person to make the decision that seems best for their situation with the guidance of a medical professional. To read the original article click here.

The post Dealing with Textxiety appeared first on Amazing Health Advances.

Benefits of Human Touch: Spooning Relieves Stress, Improves Sleep & Deepens Connection

AHA Publisher — Mon, 16 May 2022 07:31:28 +0000

Christine Ruggeri, CHHC via Dr. Axe – Perhaps when you’re spooning with your partner at night, sleeping or resting in a connected, intimate position, you’re not thinking about the potential health benefits. It turns out that spooning impacts hormones in a way that the position affects your mood, sleep, immune system and pain levels. Just like the benefit of hugs, spooning creates a sense of connection and boosts the release of happy hormones. It’s also warming and fosters a sense of security. Although it’s often linked to intimacy, spooning doesn’t necessarily have to be for romantic partners only, as this type of extended cuddling can be beneficial for children’s mental and emotional health, too. What Is Spooning? Spooning is a position loved ones take when they are cuddling or sleeping. It’s been coined “spooning” because it looks similar to two spoons stacked together sideways: One person hugs another from behind, facing the same direction. Spooning is a position that’s often used by romantic partners but can also be for children and parents. There are varying degrees of intimacy depending on the relationship between the two “spoonees,” but no matter what, the position offers a sense of comfort and security. It can become more intimate when arms and legs are intertwined while spooning. Benefits There are both physical and psychological benefits of spooning, which mostly come from the production of happy hormones and reduction of stress hormones. Here are some of the benefits of spooning explained: 1. Boosts Oxytocin Oxytocin is known as the “love hormone,” and when it’s released, it influences our mood, behavior and physiology. Increased oxytocin provides feelings of contentment and decreased anxiety. It supports social bonding and has calming effects. A study published in Biological Psychology examined 59 premenopausal women before and after warm contact and hugging with their husbands or partners. Researchers found that frequent hugs between partners were associated with higher oxytocin levels and lower blood pressure. 2. Improves Partner Connection Physical contact like spooning can improve partner connection and provide a sense of togetherness and security. Researchers indicate that cuddling is a key expression of intimacy, and a questionnaire involving 514 participants found that when cuddling occurred among partners frequently and for long durations, it’s viewed very positively. Spooning can improve your intimate relationship with your partner because it allows you to feel cared for, wanted and supported. It helps build trust within a relationship and fosters a sense of love and safety. 3. Reduces Stress The boost of oxytocin you get when spooning your partner helps decrease the stress hormone cortisol, which is produced as part of your fight or flight response to stress. Close physical contact also activates sensory neurons in the brain and promotes the production of dopamine, a hormone that’s associated with motivation, satisfaction and pleasure. 4. Improves Sleep If you’ve ever wondered about the impact of hormones on the body, consider the simple act of touching or hugging for an extended period of time. The increase of happy and calming hormones that occurs not only helps reduce stress, but improves your sleep, too. Spooning before falling asleep creates a calming and soothing feeling because of the production of oxytocin, dopamine and serotonin. We know from research that the neurotransmitter serotonin, for example, is very much involved in sleep preparation, triggering and maintenance. 5. Provides Comfort The closeness that occurs while spooning can be extremely comforting, which is why it doesn’t just have to be for intimate partners, but can put a child at ease, too. If you’ve ever had an infant who won’t fall asleep in her crib but falls fast asleep when you’re close to her in bed, you understand the sense of security and comfort that exists for babies, children and adults when being cuddled. 6. Boosts Immune System It may seem odd that spooning can actually boost immune system health, but it’s true because of the role this kind of close contact has on our hormones. Research indicates that oxytocin has anti-inflammatory and pro-immune adaptive functions. There’s even research suggesting that increased hugging and perceived support are able to reduce signs of illness when participants are exposed to a virus that causes the common cold. 7. Eases Pain Research shows that prolonged elevated cortisol can cause increased inflammation and pain. Close contact like hugging or spooning for an extended period of time can reduce cortisol in the body, which relaxes the body, reduces blood pressure and increases the body’s pain thresholds. This means that spooning can actually ease pain because the body is not in a state a stress, but in a state of relaxation instead. How to Do It Tradition spooning is when the taller person lays behind the shorter one, facing the same direction, and hugs that person from behind. The person in the back may wrap his or her arms around the person in the front, and sometimes the couple’s legs are intertwined. How much spooning is enough to reap these potential health benefits? Spooning for 10 minutes or more allows for the production of happy hormones and reduction of stress hormones. Risks and Side Effects As you’ve read, spooning benefits your mental, emotional and physical health. It’s a comforting position that can also boost intimacy between romantic partners. Does it have to be sexual? Absolutely not — depending on the relationship, it can simple be another way to cuddle and show love. While the position is warming and comforting, it may not be the best sleep position for the entire night. It may lead to a stiff arm or legs, so simply come out of the position when it’s no longer comfortable. Conclusion Spooning is a position that loved ones take when they are cuddling or sleeping. The spooning position was given its name because it looks similar to two spoons stacked together sideways. There are several benefits of spooning, which come from its affects on hormone production. This type of cuddling promotes the production of happy hormones and reduces stress hormones, leaving you feeling more relaxed, connected and at ease. To read the original article click here.

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