Well-being – Pagina 8 – Crisbie Coach

Ideas to Try out in Your Free Time

To recharge your batteries, you do not need to go to an exotic place, do a daring trekking, or organize a party with a thousand guests (by the way, this is not the case considering the new variant of Covid.) There are many activities you can explore. Here are some ideas to try out in your free time.

Free time, it speaks for itself, is a time during which you do not do the usual things and you can plan your day without too many constraints or obligations. It is a unique opportunity to listen to your needs, without an agenda to follow, to enjoy and savour your moments of freedom that can allow you to take better care of yourself.

Vacations are certainly a panacea to authorize you to do something you have not had the time or energy to do before.

However, decelerate, take moments to listen to yourself, live the present moment, relearn to live at the rhythm of your body, listen to your heartbeat, do relaxing, creative or spiritual activities are things you can do also on weekends.

Starting today, I’ll be posting from time to time ideas to try out in your spare time.

Let’s start.

Write a song, a poem or a letter. Write a song, a poem or a letter addressed to yourself telling something about your life, or your emotions, or what comes to your mind, no matter the topic. In addition, if you can write and play music, why don’t you try also to compose something for the text you have prepared? Then, when you feel confident, try making a great video to share with friends!
Discover a town or a village near your place that you have never visited. Sometimes we don’t think about the treasures hiding close to where we live. Take a day to go and explore the area near you, eat in a typical restaurant, visit places of cultural and touristic interest, then if it’s worth, take a room at the hotel to continue the visit in complete tranquillity the day after.
Create a time capsule. What is a time capsule? My idea of a time capsule is nothing more than a box (for shoes is absolutely fine) that you can personalize by putting inside photos, newspaper clippings, drawings, the letter you wrote to yourself. Use your imagination to create a box that contains everything that represents your current self. Keep it, and have a look at it in a few years time, to see how you have changed. You may be surprised at the progress you have made!
Learn a new skill. If your old hobbies bore you or you don’t have any real hobbies, why not start one? What about learning a new language, a sport that has always attracted you, or a musical instrument? Listen to your passions and develop your talents. Make a list of the things you’d like to do, then choose what you like best.

I’d like to know your ideas! What do you do in your free time?

See you soon with other suggestions.

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How to Help a Friend in Need

It hurts to see a loved one who is not psychologically well. How to help a friend need then?

Nobody taught you how to help a friend and you don’t know what to do. You celebrate successes with them but you would like to be able to listen to their anxieties, fears, frustrations and problems in general. It really depends on your sensitivity and empathy.

You have noticed that a friend of yours no longer looks like the one you used to know. They seem sad, dull, speak little, they are isolated and blocked in their thoughts. They may be also restless, nervous, hyperactive, anxious, irritable, and have started drinking a lot of alcohol.

You wonder if it was due to the pandemic. Maybe, but they were like that also in the summer, when the Covid situation had improved. They continue to see everything black, they don’t want to go out, see anyone or even talk to anyone.

Moreover, they sleep badly, and are not motivated to go to work.

The first thing that comes naturally to do is trying to reassure them, saying that they don’t need to worry, it will pass quickly, we all have problems and maybe you start telling them about yours, as if this could cheer them up. The result is that your friend is getting worse and worse.

Actually, this diminishing other people’s state of discomfort only contributes to making them feel worse.

Once a psychologist told me that when a person is agitated, you should never tell them to stay calm, because this would have the opposite effect. It is more or less the same thing. If a person is in distress, you should not underestimate their discomfort.

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Therefore, how to help a friend in need?

First, you have to listen to them, in an active and empathic way. Listening in this way is not easy, but you can learn. Validate what the friend feels; don’t underestimate their situation and make them understand that they are not alone.

Sometimes, giving advice is not useful. On the other hand, it may be useful to offer practical help, such as shopping for example.

Alternatively, you can propose to go out together, for a drink or to a restaurant, so that your friend can get distracted and maybe they relax and tell you about the difficult time they are going through. A walk in nature or a short hike are also activities that can prove useful. Visiting an art exhibition or a museum can really help raise the moral.

You don’t have to force them to do anything they don’t want to, you have to give your friend space and time, conveying hope that they will feel better later on. You can also tell them to remember some good times from the past that might be comforting. Or, you can tell them to think of other difficult moments they went through and ask themselves how they overcame them.

In addition, you don’t have neither to put pressure on them nor judge them. Only be available.

Obviously, you must not take responsibility for the mental health of the other person. If you are not a psychologist, you cannot know if what the person is going through is temporary or if it is a real mental disorder.

Therefore, if you see that your friend’s health does not improve, you should try to convince them to go to the doctor to explain the situation. Maybe you could even offer to accompany them, because friendship also means helping each other.

What are your strategies for helping a friend to overcome a difficult situation?

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How to Deal with Eco-anxiety

Eco-anxiety or climate anxiety can be defined as the stress that some people feel due to environmental events even though they have not had to deal with them (yet).

Melting glaciers, fires that more and more often happen worldwide, unbelievable heat waves, just to mention some major events, could really cause eco-anxiety.

The dire effects of climate change are hard to miss, and they instil fear in many people who are worried about the future of the Earth and obviously of the human kind.

If these fears sound familiar to you, you are not the only one.

A recent survey, conducted by The Harris Poll on behalf of the American Psychological Association (APA), found that over two-thirds of respondents suffer at least some “eco-anxiety” and more than a quarter perceive stress.

Respondents between the ages of 18 and 34, who are likely thinking about what the meaning to inherit the Earth on the brink of environmental collapse, were more likely to say they were concerned about climate change, and actually nearly half said the anxiety affects their life every day.

The online survey, which involved 2,017 adults in the United States, covered ecological anxiety and changing habits to reduce the impact on the climate.

The survey results were weighted to reflect the national adult population, taking into account factors such as age, sex, education, region, family income, and ethnicity. 60% of respondents said they had made changes to their behaviour.

The most popular, adopted by over three-quarters of participants, included reducing waste through reuse and recycling of items. In addition to improving the insulation of your home, limiting the use of services such as water, heat and electricity and consuming less in general.

Not all respondents, however, could change daily transport or eating habits. Only two-thirds said they had or would do things like carpool, walk, cycle, eat less red meat, or become vegetarians or vegans.

People who suffered from ecological anxiety were much more likely to feel motivated to change their behaviour than those who didn’t.

While climate change anxiety may seem demoralizing, there are practical ways to manage this stress. It is especially important to gain control because anxiety can increase psychological distress.

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Here are 4 tips on how to deal with eco-anxiety:

Finding concrete ways to make a difference

The APA survey found out that half of adults did not know where to start to combat climate change. While it is true that governments and the private sector have the power to make the most radical changes, every citizen can change their habits. Eating less red meat, for example, can reduce carbon emissions. Participating in strikes and protests, such as those held by Greta Thunberg’s Fridays for Future, draws attention to the issue and helps get others to act. Asking local politicians to do more on climate change is also a good rule of thumb.

Re-framing negative thoughts

Overall, research shows that re-framing negative thoughts can help relieve stress, anxiety, and depression. If apocalyptic thoughts keep creeping into your mind, or even prevent you from making plans, it can be helpful to focus your attention on the present.

Addressing all the stressors

It is important to think about climate change-related stress as part of overall mental health. You may also experience financial, relationship, professional or physical stress, which can alter feelings about climate change and vice versa. It is essential to analyse the other stressors as well and, if necessary, seek the help of a professional, like a coach or a psychologist.

Building your resilience

Greater resilience can help resist eco-anxiety. You could increase your resilience by developing a close network of friends and family. Strong social and emotional support is linked to well-being, material aid during times of adversity, and lower rates of psychological distress following a disaster.

Do you think you suffer from eco-anxiety?

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Positive Affirmations

Our mind is fascinating. It has its own rhythm, unique perceptions and we are not aware of all its possibilities yet. Waves of thought run through our mind but I must say that unfortunately most of them are negative. However, you need to know that there is a way out to go around your negative inner monologue: positive affirmations.

I read about the importance of positive affirmations in one book of Louise Hay.

Affirmations are short positive sentences that motivate you, inspire you and encourage you to take action to achieve your goals. To make them work you have to repeat these phrases several times throughout the day, to make them stay etched in your unconscious mind.

Repetition can change your habits, behaviour, and point of view. As you may know, words are powerful. Regular repetition, aloud, but also within you, turns into thoughts that create your reality. Positive thoughts have the power to overcome internal negative speech. You may find it odd to say phrases like “I choose to be happy” in front of a mirror, but I assure you that these statements really help you reinforce the good vibes. Regular repetition of affirmations becomes your truth.

A statement firmly and confidently declares a positive thought and transforms it as a truth. By integrating these positive statements into your daily routine, you help your mind prioritize positivity.

According to some researchers, affirmations can help you work better. Spending a few minutes reflecting on your abilities before a stressful meeting, for example, can calm your nerves, increase your confidence, and improve your chances of success. Affirmations can also help you relieve stress.

Here are some of the benefits you can get from practising affirmations regularly:

Become happier. Affirmations allow you to recognize the things that keep you from being happy, because you focus on what you really want in life. In addition, your mood will get better.

See things in perspective. We often take the simplest things for granted. Using affirmations allows you to remind yourself that the simplest things are the most important. For example, if you are in good health, by using the statement “I am in good health” you can focus on this point and appreciate it more.

Reduce negative thoughts. Since most of our thoughts are unconscious (and negative), positive affirmations allow you to become more aware of your thought patterns and feelings, thereby reducing the risk of creating a recurring negative thought.

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To get the best out of affirmation practice, you need to observe these three basic rules:

Plan repetition during specific moments throughout the day. Good times could be in the morning as soon as you get up or in the evening before going to bed. Each of us will find the best time to devote to repeating affirmations.
Use the verb in the present, because you want results now and not in the future. Furthermore, the brain only understands the present tense.
Do not use the negative form (for instance, do not say “I don’t take into account judgements from the others” but “judgements from the others are irrelevant to me”).

There are no strict rules on the frequency of repetitions. Nevertheless, according to psychotherapist Ronald Alexander of the Open Mind Training Institute, the statements can be repeated three to five times a day to reinforce the positive effect.

Do you like to write? Perfect! Writing your affirmations in a journal and reading them in front of a mirror is an effective way to make them more powerful.

Here are some affirmations you could practice if you want to try if they work for you too:·

I believe in myself and I trust my abilities.
I am the creator of my thoughts.
I am a successful person.
I choose to be happy.
An amazing family and very good friends surround me.
I am strong and courageous.
When I go to bed, everything is as it has to be and I fall asleep peacefully.
I love and accept myself as I am.

Do you think you could control more your negative thoughts by starting to make positive affirmations?

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3 Tips to Keep Active Your Brain

Like the whole human body, the brain also regresses with ageing.

At birth, each human being has 100 billion neurons. At 25, your brain is at its best. Then, it gradually begins to regress and, as we age, some neurons become defective, in particular those located at the level of memory, attention and awareness of what surrounds us.

This ageing process should not be regarded as a fatality. Thanks to some activities, we can preserve the functioning of the brain longer. This will allow us to have a better life from a physical and mental point of view.

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Let’s see how.

1. Feed your brain well. A balanced diet is essential for good mental health. However, the brain needs specific substances to increase the connection of neurons and stimulate their regeneration. Therefore, eat food rich in antioxidants such as fruits and vegetables in general (in particular, artichokes, blueberries and ginger are really useful), fish and olive oil. Fatty fish (salmon, mackerel, herring, sardines) contains omega 3 which helps strengthen brain cells, optimizes learning and memory and contributes to the prevention of mental disorders such as depression and dementia. Remember that avocado and walnuts also contain omega 3 and that for a good brain oxygenation you need to eat glucose (bread and pasta) and food rich in iron (meat and fish).

2. Stimulates attention. Like the muscles that must be kept in motion, the brain also must be trained to keep its performance. It is therefore important to keep it active with activities such as crosswords, sudoku, reading, puzzles or even some video games that offer programs to train the brain. The more diversified the exercises, the better. Continuing to broaden one’s knowledge such as learning a new foreign language, playing an instrument, visiting exhibitions, travelling, and having a lively social life, are all activities that contribute to the training of neurons and prevent brain ageing. Also meditation is an excellent activity not only for improving the ability to concentrate but also because it reduces stress, anxiety and negative emotions. Meditating from 10 to 15 minutes a day will allow you to develop new connections between neurons and thus slow down the ageing of the brain.

3. Practice physical activity regularly. Physical activity keeps neurons active because it promotes blood circulation which therefore also reaches the brain. There is no need to become a top-level athlete to slow down the ageing of the brain. A moderate intensity sport is already effective as long as it is regular. The recommended frequency is 30 minutes a day. To keep up the pace it is advisable to find an activity that you like and that is engaging. Group physical activity (such as dance for example) is useful for the perception of bodies into space and for the relationship with others that releases endorphins, the hormones of well-being and pleasure.

What do you think about these three tips? Would they help you to slow down the ageing of the brain? Do you plan to adopt them?

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The Importance of Trees in Cities

The importance of trees in cities, but not only, is also evident from the final declaration of the recent G20 summit in Rome which reads: “Recognizing the urgency to combat soil degradation and create new carbon sinks, we share the ambitious goal of planting 1,000 billion trees collectively, focusing on the most degraded ecosystems on the planet “.

“We urge other countries to join forces with the G20 to achieve this global goal by 2030, including through climate projects, with the involvement of the private sector and civil society”.

The importance of trees in cities does not have to be demonstrated. Natural filters, trees absorb carbon dioxide and other pollutants to return oxygen and naturally cool the air during hot summer days.

In addition, they also offer shelter to small animals, birds build their nests there and with their roots, trees carry out a flood protection action by helping the soil drainage.

Last year a local television crew from Brussels stopped me on the street to interview me about something that had happened where I live. A man had cut branches from a tree, obviously without having the right because it is the municipality that is in charge of cutting trees’ branches regularly.

Therefore, they asked me what my opinion was about it. My comment was negative. How could a citizen dare to cut branches from a tree that belongs to the whole community? Trees are our friends; they do a very important and priceless job for all of us. Maybe I exaggerate a little, because I also think they give me positive energy and when I walk in the forest, I do not miss the opportunity to hug some trees.

I am happy to see that more and more city administrations are moving towards the organization of events in honour of our friends, the trees of course, which are good not only for the environment but also for the health and psychological well-being of each of us.

What about you? Do you love trees? Do you also find that they perform a fundamental function for us all?

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Why Physical Activity Is Essential to Your Health

During the lock-down, the gym clubs have been closed (at least in Europe) and not all of us were able or willing to workout in our homes, perhaps following a video on YouTube. However, to prevent not only weight gain but also stress and anxiety from increasing, it is essential to exercise regularly.

Rhythmic physical activity (dancing, walking, cycling) alone is not enough, you need to maintain muscle mass which with ageing will be decreasing.

Maintaining muscle mass is particularly important in the case of a diet. In fact, thanks to a well developed muscle mass, you can avoid regaining fat and stabilize your weight. To do that, you should eat protein, do some resistance training, increase your Omega 3 intake, and check out your vitamin D levels.

In addition, there are at least 12 other benefits of moderate and regular physical activity. Let us see them.

1. More physical, mental and emotional well-being.

2. Reduce hunger.

3. Improve “bad” cholesterol and reduces triglycerides.

4. Decrease the risk of cardiovascular diseases.

5. Decrease resting heart rate.

6. Reduce abdominal fat.

7. Improve sleep quality.

8. Reduce the time to fall asleep.

Change your habits! Run, cycle, walk in the nature but also in the city, take a yoga or Pilates class even online or take a sports coach. You will see that you will soon get back your shape and motivation!

Are you willing to start or restart going to the gym?

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Let It Go

Three monks were bringing oil jars to their monastery. For some days, they had practised inner silence following the advice of the senior monk.

As they walked, a stranger who was lost in the forest came by and asked for directions to the nearest village. The three monks looked at each other. The younger monk decided to interrupt the vow and showed the man the shortest way to get to the village. The stranger thanked him and left.

The three monks started walking again and, after a short stretch of road, one of the two monks broke the silence by scolding the young man for speaking. The other monk, meanwhile, continued to mutter within himself.

Arriving at the monastery, he blurted out asking the two why they had interrupted the vow of silence.

The elderly monk of the community was observing and heard what had happened.

He then approached the three monks, saying: “Venerable brothers, it is true that the younger monk spoke and answered that stranger, but it was an act of kindness and it stopped there. You, on the other hand, had no reason to speak. Moreover, you carried a grudge throughout the journey, while you should let it go.”

According to you, why is it important to let go ?

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A Vegetable-based Diet for a Good Night’s Sleep

sliced tomato and avocado on white plate

Eating well to sleep better, it seems like a dream. What if I tell you that you could do it?

Studies show that a diet low in fibre and high in sugars and saturated fat makes sleep lighter, and less restful.

Incorporating vegetables into your weekly menu will be a game-changer.

Here are some tips on how to get more energy during the day and sleep better at night.

While we all know that having an espresso after dinner will not help us fall asleep and that it is better to drink water rather than wine before going to bed, studies show that our diet plays a role. Diets high in fibre and low in saturated fat can promote deeper, more restful sleep. The main reason why it is better to go for a vegetable-based diet is the presence of serotonin, tryptophan and melatonin in many vegan foods, essential elements for good sleep.

To boost your production of melatonin, known as the sleep hormone, eat fruits and vegetables like kiwis, spinach, tomatoes, lettuce, avocados, bananas, sour cherries, and red grapes. This hormone helps your body regulate its circadian rhythm and promotes healthy sleep. Researchers believe that fatty fish can help you fall asleep by providing a healthy dose of vitamin D and omega 3 fatty acids, which play a key role in the body’s regulation of serotonin. Serotonin is an essential hormone that works to stabilize mood, provide a feeling of well-being, promote happiness and improve sleep.

This hormone influences your whole body. It allows brain cells and the nervous system to communicate with each other.

In addition, consuming nuts, rice, and oily fish will help you rest. So eat almonds, walnuts, pistachios and cashews. These good treats contain melatonin, as well as essential minerals like magnesium and zinc that support the body in many essential functions, including sleep.

Eat protein to get energy during the day and complex carbohydrates at dinner to have a good sleep.

Did you strain a little last night and feel lazy now? Instead of going for a sugary snack, choose a snack that is high in protein. Experts say that, contrary to popular belief, they are more energizing than sugar. Protein will give you energy by making you alert and active.

Eating complex carbohydrates at night will keep you fuller for longer. In addition, they have the advantage of stimulating the sleep hormone.
Thus, a dinner consisting of food such as pasta, beans, quinoa, rice or potatoes will help for a good night’s sleep.

Last tips. At the supermarket, head straight for soybeans. One cup of soybeans contains 28 grams of protein, roughly the same amount as 150 grams of chicken. Also, stock up on lentils, cheese, sunflower seeds and Greek yogurt.

Are you ready to go for a vegetable-based diet? It would help also our planet!

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How to Face Autumn in Perfect Shape

As trees are losing their leaves in the fall, we are losing our hair.

A plant that slows down hair loss is nettle. Re-mineralizing thanks to the silicon it contains, rich in iron, vitamin B and other minerals, nettle helps in the prevention of anaemia, slightly drains the kidneys and strengthens hair, nails and skin.

Using it in powder or capsules for the duration of autumn, you will find yourself with more voluminous hair, stronger nails and new radiance of your skin.

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During the autumn, the days get shorter and you may lack some motivation.

You can try rhodiola. It will help you adapt to the different types of stress you experience. It is a plant with antidepressant properties and increases the production of dopamine in the brain, thus helping you to regain some motivation and enthusiasm to start projects. It can also prevent burnout, professional but also personal. In the autumn period, when you need more energy, the rhodiola will help you not to yield to the progressive lack of light.

Orange leaves are a panacea for the soul because it gives you comfort and calms down anxiety, stress and nervousness. They say that it can reconnect you to your inner child. It is a first-rate nervous rebalancing, also with antispasmodic properties if the spasms are of nervous origin (cough, stomachache).

Pay attention that if you have any particular health conditions or if you are pregnant, you shall consult your doctor. Plants have powerful properties and you have to be careful.

What about trying one (or more) of those natural remedies?