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7 Ways To Become More Mentally Immune And Emotionally Resilient

Mental immunity is the foundation of emotional resilience.

The same way in which a cold or flu can derail the health of someone who is already ill, a small setback or troubling thought can do the same to someone who is not “mentally immune.” Mental immunity is what happens when we condition our minds to not only expect fearful thoughts or external challenges, but to tolerate them when they arise. It is shifting one’s objective in life from avoiding pain to building meaning, recognizing that pain will be some part of the journey regardless.

Mental immunity is not being able to resist or deny negative thoughts, it is being able to observe them without acting on them, or automatically believing they represent reality.

uncaptionedWhen we have mental immunity, we are able to become a third party observer to our thoughts and feelings. We can identify what we need, what we don’t want, and what really matters to us. Through the process of reintegration – or nonresistance – we become more capable of tolerating thoughts that scare us. The less reactive we are to them, the more we can learn. Frequently, there is an unhealed root association with recurring thoughts we have, or feelings that keep coming up. Being able to process these uncomfortable sensations will not only help us overcome singular issues but progress our lives forward in other ways, too.

So, we know that mental immunity is good, but when we are in the thick of our suffering, how do we begin to build it?

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1. Adopt an attitude of progress, not perfection.

Aiming for even a 1% improvement in your behavior or coping mechanisms each day is more effective than trying to radically revolutionize your life for one reason only: the former is actually attainable.

2. Be careful not to identify with that which you struggle.

A lot of people who have spent their lives struggling with anxiety begin to assume that it is just part of their personality. “I am an anxious person,” or similar phrases, are common but not necessarily true. Adopting an idea about yourself into your identity means that you believe it is who you fundamentally are, which makes it significantly more difficult to change.

3. Stop trying to eradicate fear.

Expect the fearful thought, but recognize that it is not always reflective of reality.

4. Interpret “weird” or upsetting thoughts as symbols, not realities.

If you are afraid of driving in the car by yourself, or losing a job, or being stuck in some kind of natural disaster, consider what that could represent in your life (perhaps you feel as though you are disconnected from loved ones, or that you are “unsafe” in some way). Most of these are trying to direct you to make a change, so honor them.

5. Be willing to see change.

When people struggle with something for long periods of time, there can be a resistance to seeing anything change, simply because of the length of time it has been going on. The willingness to see something change actually begins to change it. If you can do nothing else in a day, say out loud: I am willing to see this change. 

6. Imagine what you would do with your life if fear were no object. 

That is what you should be doing now. Focusing too much on trying to “get over” something actually reinforces it. It keeps us in the space of being broken. Learning to refocus on what matter is what actually gets us to move on.

7. Be present.

Everything in your life that is sabotaging you is the product of being unwilling to be present. We shop, spend, eat, drink, dream and plan our way out of the present moment constantly, which means that we never confront the feelings that we are carrying around. Being present is essential for developing mental strength and emotional health, because it allows us to actually respond to our thoughts and feelings in real time, and to confront that which unnerves us before we adopt unhealthy coping mechanisms to eradicate it.

The subconscious mind believes whatever it feels to be true. Therefore, it is easy for us to program ourselves to be subconsciously convinced that we are inadequate, in danger, or unloved. Mental immunity is what happens when we bring those ideas to the forefront of our consciousness and debunk them by marrying our feelings with reason.

Consistently reminding ourselves that a spectrum of feeling is healthy and helpful and letting go of the idea that overcoming something means eradicating it, rather than learning to act in spite of it, will help us to inch toward the lives we aspire to, rather than succumb to being victims of our own minds.

Source: 7 Ways To Become More Mentally Immune And Emotionally Resilient

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9 Signs You’re Overdue for a Mental Health Day

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As a culture, we tend to toss around the phrase “mental health day,” joking about these kinds of sick days as if they’re somehow less important than those we take to recover from being physically ill. And the worst part? Even with all the joking, few of us actually cash in on the vacation and sick time that’s part of our total compensation from our employers, which means that we’re way backed up on our self-care.

The truth is that mental health days are genuinely important, and if you have the flexibility to take time off from work to tend to this part of your well-being, you absolutely should. Keep scrolling for nine signs that, according to experts, it’s time to take a break for your own good.

1. Your tolerance for other humans has reached an all-time low. Are you shutting down your coworkers more quickly than usual? Reacting emotionally to feedback from your boss? Snapping at your partner or kids even after you’ve gone home? If this sounds familiar, certified life coach and co-founder of the Conscious Coaching Collective Dr. Ariane Machín, PhD advises that you treat yourself to a day off.

2. You have to talk yourself into going to work. “Does it take you several minutes to actually leave your car after you arrive in the morning?” asks mental health therapist and Transcendence Counseling Center LLC owner Jessica Singh. “Often, this type of avoidance is a sign that something is wrong. This could be from a work-life imbalance, anxiety, boredom, or a lack of support at work.” It’s only a lucky few who feel genuinely excited to get to the office every day, but if you’re having to actively psych yourself up to make it happen at all, a mental health day is in order.

3. Your sleep is out of whack. When we experience elevated stress during the day, those annoying stress hormones keep firing well into the night, making it all the more difficult for us to fall asleep. This state, according to hormone and gynecological health expert Dr. Nisha Jackson, PhD, can leave our bodies completely confused, making us feel wired through the night and exhausted during the day. A restful mental health day is a good first step to get back on track.

4. You’re struggling to manage your emotions. You’re crying more frequently than usual. You’re angry and you’re not sure why. You’ve lost total control of your feelings, and your usual emotional coping mechanisms are letting you down. Per wholeness coach Jenn Bovee, these are all cues that it’s time to pump the brakes on your normal routine.

5. You can’t focus. If your mental health is suffering, you may find that it manifests physically and behaviorally, so stay tuned in to how your body and brain are working. “When you are no longer able to focus extended periods of time and attention toward completing your duties, chances are you may need a mental health day or two to reset your brain,” licensed mental health counselor and Grey’s Counseling Services founder Jovica Grey tells us. Even a single day off may be just what you need to come back with the concentration you need to succeed!

6. You’re not enjoying anything you do. It wouldn’t be reasonable to expect that the good times will roll 24/7 — especially during office hours — but when you can’t bring yourself to find joy in anything, that’s a big red flag. “When we start to reach a state of burnout, we usually stop enjoying things — even the things that used to bring us joy,” explains licensed marriage therapist and Wright Wellness Center co-founder Rachel Wright. “Once you’re resenting the work, it’s definitely time to take a mental health day.”

7. You can’t make decisions. “It’s time to take a mental health day when you can’t, for the life of you, make a decision,” says licensed psychotherapist and coach Tess Brigham. “You’ve hit decision fatigue, which happens when we have too many decisions to make. We get decision fatigue not because we have to make too many decisions but because we’re lacking energy and focus.” Stop beating yourself up if you’re struggling to make choices. Instead, consider it a potential cue that you need to give yourself a break (literally).

8. You’re routinely getting sick. Cold and flu season is one thing, but don’t eliminate the possibility that constant illness is actually pointing to something happening below the surface. “We know from research that physical and mental health are strongly linked, so if you’re getting ill a lot, then it’s a sign that you need to take some time to get yourself back into balance,” reveals online fitness coach Emma Green.

9. You can’t remember the last time you took time off. If you’re scratching your head trying to recall the last time you were out of the office, let us be the first to inform you that you’ve got a problem on your hands! You deserve some down time. Mental health and emotional well-being expert Kim Roberts tells us that regular mental health days are critical for maintaining healthy relationships with our minds, so make sure they’re coming up on the calendar at least every few months.

By: Alli Hoff Kosik

Alli Hoff Kosik is a freelance writer who is passionate about reading, running, rainbow sprinkles, her lipstick collection, watching embarrassing reality TV, and drinking pink wine. She lives in Brooklyn with her husband and (in her dreams, at least) three golden retriever puppies. Listen to her talk books on The SSR Podcast.

Meditation in the Time of Disruption – Mike Powell

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When I was 8 or 9, I became preoccupied with death. It wasn’t that I was afraid; I just like to be prepared. Would I know death was coming, like a knock at the door I got up to answer? Or would it be more like change—something I couldn’t perceive until it had already happened? And if it were like change, how would I be able to perceive it if I were already dead? In other words, who was the “I” in the sentence “I died”? The idea of death became like one of those Chinese finger traps………

Read more: https://www.theringer.com/tech/2018/10/25/18010314/meditation-headspace-insight-timer-apps

 

 

 

 

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Can NanoTechnology Help Treat Alzheimer’s – Ileana Varela

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Alzheimer’s disease (AD) is the most common form of dementia. It takes a devastating toll on patients and family members, who are usually the caregivers. Current drugs only treat symptoms of AD, not its causes.

FIU researchers are studying a new approach to treating Alzheimer’s using nanotechnology aimed at reducing the inflammation in the brain.

“Current drugs affect neuro-transmitters in the brain. However, inflammation is still clearly present in patients with AD—and seems to be a root cause,” says Madhavan Nair, associate dean for biomedical research and vice president for nanotechnology at Herbert Wertheim College of Medicine.

According to the Alzheimer’s Association, more than 5 million Americans are living with Alzheimer’s; someone in the U.S. develops the disease every 66 seconds; and it is the 6th leading cause of death in the United States – killing more people than breast cancer and prostate cancer combined. June is Alzheimer’s and Brain Awareness Month.

Nair and his team will target brain cells called microglia and will use his FIU patented MENs (magneto electric nanoparticles) carrier system for the specific delivery and sustained release of two
anti-inflammatory drugs, Withaferin A and CRID3, into those cells.

“We are hoping that this will inhibit the neuroinflammatory response in microglia and thus help to improve cognitive function in AD patients,” Nair says. The study is funded by a $224,643 grant from the Florida Department of Health.

Although scientists are not sure what causes cell death and tissue loss in the Alzheimer’s brain, they suspect plaques and tangles are to blame. The plaques form when protein pieces called beta-amyloid clump together between nerve cells (neurons) in the brain.

Investigators in Nair’s lab are using sophisticated technology –bioinformatic tools and 3D structure of beta-amyloid – to find the binding site of these anti-inflammatory drugs on beta-amyloid. These studies could translate into new therapies in the treatment of Alzheimer’s.

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