What Is EFT Tapping?

Emotional Freedom Technique (EFT) is a form of mental health intervention that draws from theories such as acupuncture, neuro-linguistic programming (NLP), energy psychology, and Thought Field Therapy (TFT). It’s popularly known as “EFT Tapping” and was developed by Gary Craig, a Stanford engineering graduate who claims to be neither a psychologist nor a licensed therapist.

EFT techniques involve tapping specific acupressure points on the body, primarily on the head and the face, in a particular sequence. The person focuses on the issue that they wish to treat while using these tapping techniques.

EFT Tapping is commonly used to treat or help with the following:

• Anxiety
• Depression
• Insomnia
• Physical Pain
• Post Traumatic Stress Disorder (PTSD)
• Phobias
• Stress
• Weight Loss

Many people used to disregard the technique as the origin and effects are seemingly controversial, but as more recent research suggests, EFT tapping can be extremely helpful in coping with our emotional struggles. We’ll explain the science of EFT below for the skeptics!

Is EFT Tapping Scientifically Proven?

A quick google search will show that EFT tapping can be controversial as some people consider it “pseudo-science.” However, more and more recent research indicates interesting results. More than 100 studies show that clinical EFT does have an impact on a patient’s mental and physical well-being.

A 2019 meta-analysis and review study set to find out whether EFT was an evidence-based practice since there have been dismantling studies that lead to the skepticism of it. When their results were measured under the standards of the American Psychological Association Task Force on Empirically Validated Treatments, EFT was found to be an “evidence-based” practice for anxiety, depression, phobias, and posttraumatic stress disorder (PTSD). Results showed not only psychological but physiological benefits as well.

• Posttraumatic Stress Disorder (PTSD):
  In 2013, researchers studied EFT tapping and it’s effectiveness on veterans with PTSD compared with standard care. Within a month, EFT coaching recipients successfully reduced significant amounts of psychological stress, and more than half of the same group no longer fit the criteria for PTSD.
  
• Anxiety:
  A 2016 review compared EFT tapping and standard care for anxiety symptoms. EFT indicated a significant decrease in anxiety scores compared to other forms of care. Other cases show that EFT can help with public speaking anxiety, and a 2018 Indian study concluded EFT as equally effective as Cognitive Behavioral Therapy (CBT) for anxiety and depression.
  
• Depression:
  Results of a meta-analysis review from 2016 that shows clinical EFT to be highly effective for depression.
  
• Weight Loss and Physical Performance:
  The physical impact of EFT is less studied than the psychological effects, but there are cases of successful weight loss through EFT. Researchers found EFT weight loss treatments to lead to decreased symptoms of depression as well. The significant reduction in cortisol levels after EFT sessions lead to a hypothesis made in 2013 that EFT could improve both depression and obesity through the reduction of cortisol. A 2010 journal also mentions clinical reports and accounts that EFT is practiced in professional and college-level golf, baseball, and American football to increase athletic performances.

How to Try EFT Tapping

STEP 1: Identify Issue and Discomfort Intensity

• Use your device or a piece of paper to write down all of the issues you are experiencing, one by one. Try to separate each issue and don’t clump many into one.
• After all the issues are identified, go down each issue to rate the intensity of discomfort you feel on a scale of 0 – 10 with 0 being the lightest and 10 being the worst. The scale assesses the emotional or physical pain and discomfort you feel.
• Choose one issue that hits the highest number on your intensity scale. This will be your first focal point as we practice the tap sequence. Focusing on only one problem at a time enhances the outcome.

STEP 2: Establish a Phrase

Before starting the tapping sequence, you need to establish a phrase that addresses two goals:

• Acknowledging the issue
• Accepting yourself despite the problem

The common setup phrase is:
・“Even though I have this [fear or problem], I deeply and completely accept myself.”

You can alter this phrase to fit the issue, but it should never involve someone else’s.

An example of a non-effective phrase involving someone else’s problem would be:
・“Even though [Name] is sick and struggling, I deeply and completely accept myself.”

Focus on how the problem makes you feel in order to relieve the distress it causes.
It’s better to address a situation where someone sick is impacting your life, by phrasing:
“Even though I’m sad [Name] is sick, I deeply and completely accept myself.”

A great setup phrase for personal stress would be:
・“Even though I feel stress, I deeply and completely accept myself.”

STEP 3: Tap Specific Points

1. First, take your four fingers (excluding the thumb) and tap the karate chop point on both sides of your hands. As you tap, simultaneously recite your setup phrase 3 times.

2. Using the same four fingers, lightly tap each following point 7 times as you recite your phrase 1 time.

Move down the body points in this ascending order on just one side of the body:

• Top of the head (starting & finishing point) – directly in the center of the top of the head
• Eyebrow – the beginning of the brow, just above and to the side of the nose
• Side of the eye – on the bone at the outside corner of the eye
• Under the eye – on the bone under the eye, approximately 1 inch (in) below the pupil
• Under the nose- the point between the nose and upper lip
• Chin – halfway between the underside of the lower lip and the bottom of the chin
• Beginning of the collarbone – the point where the breastbone (sternum), collarbone, and first rib intersect
• Under the arm – at the side of the body, approximately 4 in below the armpit
• After the underarm, go back to the top of the head to finish your last taps there

If the phrase is too long, you can use reminder shortened phrases. If your setup phrase is, “Even though I feel stress, I deeply and completely accept myself.” your reminder phrase can be, “This stress.” Recite this phrase at each tapping point. Repeat this sequence two or three times.

STEP 4: Retest the Intensity of the Issue

At the end of your tapping sequence, rate your intensity level on a scale from 0 to 10. Compare results with your initial intensity level. If you haven’t reached 0, repeat this process until you feel a difference. It could take multiple attempts for some people to feel the difference. If the intensity level has decreased, you can take another issue from your initial list to work on.

Although tapping can be performed on your own, a qualified EFT practitioner may help you further in learning and understanding tapping techniques for more serious problems.

It’s unbelievable that such simple tapping and phrasing could have such significant impacts on our mental and physical wellbeing. Many schools around the world are starting to implement EFT programs to better equip students with the coping skills to face adolescent challenges and other environmental stressors. No matter how small the problem, taking early care of stress is essential to our wellness. Give EFT tapping a try next time you feel stressed!

If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!
→ Looking to improve your mental health? Try the SELFMIND app FREE for a week!

Image : Unsplash
Reference:

Anthony, K. (2018, September 18). EFT Tapping. Healthline. https://www.healthline.com/health/eft-tapping#research


Bach, D., Groesbeck, G., Stapleton, P., Sims, R., Blickheuser, K., & Church, D. (2019). Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers of Health. Journal of Evidence-Based Integrative Medicine, 24, 2515690X1882369. https://doi.org/10.1177/2515690×18823691


Church, D. (2010). The Effect of EFT (Emotional Freedom Techniques) on Athletic Performance: A Randomized Controlled Blind Trial. The Open Sports Sciences Journal, 2(1), 94–99. https://doi.org/10.2174/1875399×00902010094


Church, D., Hawk, C., Brooks, A. J., Toukolehto, O., Wren, M., Dinter, I., & Stein, P. (2013). Psychological Trauma Symptom Improvement in Veterans Using Emotional Freedom Techniques. The Journal of Nervous and Mental Disease, 201(2), 153–160. https://doi.org/10.1097/nmd.0b013e31827f6351


Clond, M. (2016). Emotional Freedom Techniques for Anxiety. The Journal of Nervous and Mental Disease, 204(5), 388–395. https://doi.org/10.1097/nmd.0000000000000483


DİNCER, B., ÖZÇELİK, S. K., ÖZER, Z., & BAHÇECİK, N. (2020). Breathing therapy and emotional freedom techniques on public speaking anxiety in XXX nursing students: A randomized controlled study. EXPLORE, . https://doi.org/10.1016/j.explore.2020.11.006


Jasubhai, D. S., & Mukundan, P. C. R. (2018). Cognitive Behavioural Therapy and Emotional Freedom Technique in Reducing Anxiety and Depression in Indian Adults. International Journal of Emergency Mental Health and Human Resilience, 20(2), . https://doi.org/10.4172/1522-4821.1000403


Leonard, J. (2019, September 26). A guide to EFT tapping. Medical News Today. https://www.medicalnewstoday.com/articles/326434


Nelms, J. A., & Castel, L. (2016). A Systematic Review and Meta-Analysis of Randomized and Nonrandomized Trials of Clinical Emotional Freedom Techniques (EFT) for the Treatment of Depression. EXPLORE, 12(6), 416–426. https://doi.org/10.1016/j.explore.2016.08.001


Stapleton, P., Church, D., Sheldon, T., Porter, B., & Carlopio, C. (2013). Depression Symptoms Improve after Successful Weight Loss with Emotional Freedom Techniques. ISRN Psychiatry, 2013, 1–7. https://doi.org/10.1155/2013/573532

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The Struggles of A Parent Today

In general, children from elementary to high school are subjected to various stressors as they confront rapid changes in themselves and their environment. This includes developing their own personality, a rebellious stage, developing secondary sexual characteristics, expanding social engagements, and school work. Simultaneously, more people in their 30s and 40s are marrying and having children later in their lives. This can result in a great deal of stress when it requires them to juggle raising children and caring for their aging parents. The 30s and 40s parents are also at their prime working-age, holding many responsibilities at work. This means there’s an increase in parents who feel more stressed from both work and home.

These stressful environments can influence family dynamics. Once a family relationship becomes strained due to stressors, it can lead to various problems such as child neglect, abandonment, or even domestic violence. Each family dynamic is different. There are no absolute cookie-cutter solutions in building or maintaining an excellent parent-child relationship. Although recently, mindfulness is gaining attention for its effectiveness in reducing parenting stress and building healthy parent-child relationships. Let us introduce how mindfulness and parenting can go hand in hand.

What is Mindfulness?

Mindfulness is a concept based on the Buddhist teaching of focusing on the present moment. It’s been widely adopted in the world of psychiatry and business in recent years. The actual technique is called “mindfulness meditation,” a meditation that aims to achieve a constant state of calmness.

In mindfulness, the value lies in “accepting the current state without evaluation or judgment.” This is difficult in practice when it comes to relationships. When someone’s behavior is not in our favor, we subconsciously judge them as “selfish” or “incompatible.” We have a natural tendency to judge others on our personal scale of good or bad. Mindfulness training builds the mental capacity to concentrate on the present moment, allowing a focus on our own feelings instead of judgment towards others. This technique can help us at times a relationship feels stressful and out of our control.

Mindfulness in Parenting

Mindfulness practice is relevant when it comes to parenting. Research report several benefits of mindfulness-based parenting and their effectiveness in improving family relationships.

Parents that focus on their child’s “present” state and behavior can accurately catch small signs, subtle changes in behavior, and even decipher an infant’s words. It also reduces the stress a parent feels when their child’s behavior doesn’t align with their own childhood expectations. The acceptance of the child as who they are, without imposed value judgments, creates a better understanding of the child’s characteristics (personality and abilities) without excessive or unattainable expectations. Accurately perceiving and responding to the child’s needs and emotions reduces the chance of stress we feel from a child’s unexpected behaviors. This also increases self-efficacy (the belief in one’s capabilities to organize and execute the courses of action required to manage situations) in a parent.

Easy Mindfulness Practice for Parents

Even when we understand mindfulness as an effective tool, it can still be a challenge to practice every day. The basics of mindfulness starts with meditation. The word “meditation” has us imagine a setting where we sit in silence with our eyes closed, mind empty. For many, this is a tall order when they’re not too familiar with meditation. The onslaught of first-time experiences also makes it difficult for child-rearing parents to maintain an adequate amount of time for themselves. Moreso if the parent has to balance between work, family, and caring for their elders. Time becomes extremely finite, making it increasingly difficult to meditate.

A common misconception about meditation is that we need time and space to do so, but sitting down and closing our eyes only helps induce a meditative state. What’s more important in mindfulness is to actively control one’s attention. In fact, there are some practices adopted by research and clinical practice that can be more easily incorporated into our daily lives.

Below are some of the easiest ways to practice daily mindfulness.

1. Walking Meditation

Applicable Time: During a daily walk or commute.

How: This meditation technique draws full attention to the action of walking. Stay relaxed and breathe naturally. Begin walking at a slow and deliberate pace. Pay full attention to sensations in the heels and toes leaving the ground, movements of the thigh and calf muscles, and the center shifts in gravity. Pay close attention to the physical conditions and changes that occur within the mundane act of walking. 

Additional Tips: Many thoughts may come up while walking, but don’t try to force clearing the mind. Instead, acknowledge the thought and let it go by returning focus to the steps. Walking meditation is a technique that focuses on deliberate walking, so be sure to do it in a safe place where there’s no concern about traffic accidents.

2. Body Scan

Applicable Time: During work or in between housework.

How: A body scan is done by drawing attention to every detail of the body, from the top of the head to the bottom of the toes. It can be done standing or sitting. Try slow, natural breathing to enhance focus as it’s brought to each part of the body starting at the top downwards- the head, the forehead, the ears, … and so on. 

Additional Tips: Understanding the natural state of your body will help you detect any changes or discomforts—for example, an itchy head or slightly tense shoulders.

3. Mindful Cooking & Eating

Applicable Time: While cooking or eating meals.

How: Cooking and eating is a mindless act we do every day that stimulates various senses. Mindfulness promotes the focus on these five senses, and cooking is a suited process for perceiving the multiple sensations. For example, while cutting a raw carrot with a knife, notice the crunchy texture, the chopping sound as the knife hits the cutting board, or the vivid orange colors cut into various shapes. A recipe can go through changes in smell and texture as the food gets cooked. After the food is prepared, pay careful attention to each bite as you chew the food -the looks, smell, the texture in the mouth. The entire process from preparing to eating can become a meditational practice if we act mindfully through each step.

Additional Tips: Through the entire process, there will be times where we’ll find ourselves distracted. If so, don’t suppress the thoughts. Instead, acknowledge the thoughts and bring the attention back to the present moment. It may seem difficult at first, but daily practice will help achieve a natural control over our state of consciousness no matter what situation we face.

Cherishing the NOW Through Mindful Parenting

A growing child continuously faces new experiences every day. The same goes for a parent too, many things occur throughout a child’s life that is new. Even for an experienced parent of several children, each child is unique. The social environment surrounding the parent and child also changes daily. Not every situation replicates a past experience 100%. New experiences can make us feel anxious and nervous, causing stress to slowly grow.

Under stress, we rely on our past experiences and place high hopes for a brighter future. However, parents should be careful not to evaluate their child using judgments based on past experiences or high expectations for the future. This can lead to frustration and anxiety when things don’t go as planned. As a result, both the parent and child will feel overwhelmed and stressed. Objectively, judgments based on past experiences never guarantee desired results for what’s happening now, just as much as high efforts towards the future doesn’t always ensure success.

We all have different personalities and capabilities, so there’s no point in comparing ourselves to others. The best way to reduce parenting stress is by letting go of the standards we hold from the past, future, or comparisons. Once we implement mindfulness and accept ourselves and our children as who they are “now,” we can start enjoying the process of parenting without stressing over each occurrence of events.

If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!
→ Looking to improve your mental health? Try the SELFMIND app FREE for a week!

References：

Yoshimasu, K., Oga, H., Kagaya, R., Kitabayashi, M., & Kanaya, Y. (2012). Parent-Child Relationships and Mindfulness. Japanese Journal of Hygiene, 67(1), 27-36. doi: 10.1265/jjh.67.27

Kitagawa, K., & Muto, T. (2013). What is How to Respond to Difficulties in Promoting Mindfulness. Doshisha Clinical Psychology: Therapy and Research 3(1), 41-51. doi: 10.14988/pa.2017.0000013384

The post The Benefits of Mindfulness in Parenting appeared first on SELF MIND.

4 Ways to Cope Through Stress Relief Humor

Humor is a word with a diverse concept that can be viewed in a myriad of ways.

Humor is an elusive and multifaceted concept that includes wit, laughter, joking, comedy, kidding, teasing, clowning, mimicking, satire, and freak enjoyment of the imperfect.

Robinson, V.M. (1978), University of Manchester

Humor, the capacity to express or perceive what’s funny, is both a source of entertainment and a means of coping with difficult or awkward situations and stressful events.

Martin, A. (2006), University of Western Ontario

As described by experts in the field above, humor refers to expression and communication we regard as funny or amusing. Furthermore, if we delve deeper, humor can be classified into four main categories: aggressive humor, affiliative humor, self-defeating humor, and self-enhancing humor. Each of these types of humor plays a different role in our coping mechanism.

1. Aggressive Humor

Aggressive humor is typically aimed towards others, primarily through sarcasm and teasing. This category of humor may also include tongue-in-cheek, satire, dark humor, and ridicule, all of which have cathartic effects or induce a sense of superiority. While it can come off as negative because it attacks or slanders others, it can definitely work if there’s a strong psychological bond. To someone close, it could send an indirect message that says, “I feel close enough to make fun of you”. This can actually be comforting, especially to a good friend. Of course, depending on how and when you use this type of humor, it may hurt others, so proceed with caution.

2. Affiliative Humor

Affiliative humor refers to puns, wordplay, and other forms of humor that are mainly playful and trivial. Humor can be playful when the motivation is to create a jovial atmosphere, entertain, or when the subject stays light-hearted. Affiliative humor can effectively lighten the mood when we need a change. Unlike aggressive humor, anyone can use affiliative humor regardless of the degree of relationship.

3. Self-Defeating Humor

Self-defeating humor refers to the type of self-deprecating jokes in which we reprimand ourselves through belittling, undervaluing, or excessive modesty. Above all, this kind of humor has the potential to make positive impressions and build smooth relationships. However, excessive self-deprecation risks the development of low self-esteem and diminished happiness in the person making the jokes. At a glance, it may seem beneficial for you to pose as the main target of humor, because it does not hurt anyone, nor would it risk your relationships. However, we must keep in mind that excessive self-mockery can be destructive, and we should be careful how we use it.

4. Self-Enhancing Humor

Self-enhancing humor is expressed through self-objectification, usually targeting yourself to create humor in a good-natured way. For example, laughing at your own failure is good for health because it can turn potential stress into a positive factor. At a glance, it may sound similar to self-defeating humor, but it differs in the sense that it doesn’t attack self-esteem. Let’s look at an example of humor from the perspective of a person who is not confident about their appearance.

・Self-defeating humor: “I’ve never been complimented by anyone before, but yesterday I went to the hospital with a sprained ankle, and the doctor said, “The arch of your foot is exquisite.” The only thing about me worth complimenting is the arch of my foot!”
・Self-enhancing humor: “I’ve never been complimented by anyone before, but yesterday I went to the hospital with a sprained ankle, and the doctor said, “The arch of your foot is exquisite.” That was my first ever compliment about my foot! I’m glad I sprained my ankle.”

As you can see, self-enhancing humor takes a positive outlook overall.

Self-enhancing humor also requires a certain level of calmness to view things objectively and to gain further insight. This form of stress relief humor also prevents us from losing our minds from hopelessness, difficulties, and failure. Therefore, this kind of humor restores a sense of normalcy and is the most effective form of comedy as a coping mechanism.

Comedy as a Coping Mechanism in Stress Relief Humor

As you can see, there are many different types of humor, but not everyone can use humor effectively. Some people may find it difficult to come up with a witty response on the spot. If so, just engaging in a humorous conversation, environment, or event is sufficient to help us relax and relieve stress.

Many studies indicate that humor is effective in stress relief. For example, nurses at a hospital found that they can alleviate symptoms of delirium (a mental disorder with delusions and hallucinations) by communicating with the patient through humorous gestures. Similarly, humor and comedy have been drawing attention as a coping mechanisms to manage stress and regulate our mental health. Thus, we can simply say or act upon jokes to lighten a situation, reduce stress, and combat depression.

For some, humor is used as an ice-breaker to relieve tension on the first encounter with someone; and for others, simply laughing together with close friends and family can be effective in relieving stress. In other words, there are many different ways we can share what we find humorous, depending on our personalities and culture.

Find Humor in Life Every Day

Laughter is an essential element in maintaining our mental health every day. Moreover, medically speaking, laughter boosts the immune system and can even help prevent physical ailments, including cancer.

Laughter and humor brighten up our lives. Therefore, let’s try to incorporate more humor in our lives – make casual jokes out of your own mistakes, come up with a funny analogy, or try to engage with someone who has a good sense of humor. In this way, regular exposure to humor and laughter will surely help relieve some stress!

If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!
→ Looking to improve your mental health? Try the SELFMIND app FREE for a week!

References:

Hayama, D., & Sakurai, S. (2005). A Review of the Moderating Effect of Humor on Stress. Tsukuba Psychological Research (30), 87-97

Ishihara, S. (2015). The Effects of Humor Coping with Interpersonal Stress on Psychological Health. Bulletin of Human Science (36), 67-77.

Kunugimoto, N., & Yamasaki, M. (2011). The Effect of Humor Coping with Interpersonal Stress on the Relationship Between Cynical Hostility, Conscious Defensiveness, and Depression. The Japanese Journal of Psychology 82(1), 9-15. doi: 10.4992/jjpsy.82.9
Martin, R. A. (2006). The Psychology of Humor: An Integrative Approach (1st ed.). London, United Kingdom: Academic Press.

Miyashiro, K., & Tomita, M. (2019). The Uses of Aggressive Humor for the Relations with their Friends in College Students. Japanese Cognitive Science Society: 36th Annual Proceedings, 2-25.

Robinson, V.M. (1978). Humor in Nursing. In C. E. Carlson & B. Blackwell (Authors), Behavioral Concepts and Nursing Intervention (2nd ed.) (pp. 191-210). Philadelphia, Pennsylvania: Lippincott.

Tsukawaki, R., Fukada, H., & Higuchi, M. (2011). Process Effects of Expression of Humor on Anxiety and Depression. The Japanese Journal of Experimental Social Psychology, 51(1), 43-51. doi: 10.2130/jjesp.51.43

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How to Use an Intervention Bracelet

The “intervention bracelet” method was devised at the University of Texas. According to their research, students with high tendencies of anxiety found this method to reduce stress and improve self-esteem.

The intervention bracelet method is extremely easy in practice.

1. Prepare a bracelet that’s easy to put on and remove. (Rings, wristwatches or elastic bands are also acceptable)
   
2. Go about your day as usual with the bracelet on one of your wrists.
   
3. Whenever you feel any negative emotions arise, remove the bracelet, and put it on the opposite hand.

Repeat step #3 every time you feel any kind of stress. The importance is in the predetermined action we take whenever negative emotions arise. This helps us acknowledge our stress in a rational manner. According to the study, subjects who practiced this method for three weeks developed awareness towards stress, and also successfully reduced their chronic discomfort.

The Importance of Noticing Stress

Whether it’s going on vacation, enjoying hobbies, or exercise, different people have different ways of getting rid of their stress. Of course, we should be practicing self-care methods suitable to our needs, but in order for that to work, we need to first ‘notice’ when we feel stress. When stress impacts, it’s only natural to get caught in the emotional reaction of irritation or exhaustion. Moreso than our reaction, we need to acknowledge and focus on the fact that we’re feeling ‘stress’.

Noticing stress is a crucial step in treating it. Of course, you could deal with the vague feelings of stress by, let’s say, dancing it out. But the later you precisely acknowledge your stress, the harder it becomes to accurately determine the level and cause. At this point, it would be difficult to feel completely refreshed no matter what we do, and unexplained stress will continue to accumulate.

In order to efficiently and appropriately relieve stress, we need to notice it the moment it happens. This process helps us figure the intensity and causes of our stress. The intervention bracelet is a technique that creates an opportunity for us to recognize this stress moment.

Throw Away the Negative, Turn to the Positive

The intervention bracelet effectively increases our awareness of stress. It’s also a great stress relief practice in itself. It’s recommended for people who feel unexplained, vague sources of stress.

Having a coping mechanism on hand, such as the intervention bracelet method, keeps our mental health in check. This is just one of the many easy stress-care techniques you can try. Figure out what works for you and get into the habit of practicing. One of the keys to living a healthy and happy life is to properly cope with stress.

Image：Unsplash
Reference：
Elke Smeets, Kristin Neff, Hugo Alberts, and Madelon Peters
MeetingSuffering WithKindness: Effectsofa BriefSelf-Compassion Intervention for FemaleCollegeStudents（JOURNAL OF CLINICAL PSYCHOLOGY, Vol. xx(x), 1–15 , 2014)

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What is the Mental Subtraction Strategy?

The Mental Subtraction strategy is a simple self care practice when you’re looking for a way to reduce stress. You imagine a positive memory, something happy or fun that you experienced, and imagine that it never happened. This helps your positive memories stand out.

The positive memory can be anything from a little happy incident to a life-changing event. If you still can’t think of anything, it can be something as basic as being alive. Here are some simple examples:

• I passed the test.
• I found a dollar on the ground.
• I’m in a new budding relationship.
• The weather was great today.

Take notice of the small happiness that occurred in your life and imagine it never happened. Repeating this exercise for 3~5 minutes a day, over the course of 2 weeks, becomes effective in stress relief. Give it a try by first starting at 3 minutes a day for self care and to reduce your daily stress levels.

The Pain of Loss Feels Greater Than Our Gains

The Mental Subtraction strategy is effective because humans are more affected by the pain of losing something over the happiness of gaining something. Experts call this the “Loss Aversion Bias”. It’s pretty much similar to the sunk cost fallacy. As an example, when we have the options of a 90% chance of receiving $10, or a 100% chance of receiving $9, people tend to chose the latter. Both have almost the same expected value, but humans naturally want to avoid the 10% possibility of loss.

The idea behind the Mental Subtraction strategy follows this same logic. We imagine a positive event from the past, and by pretending it never happened, we feel a strong sense of sadness for its loss. This helps us recognize the importance of this positive event, creating a sense of gratitude towards the memory.

An experiment with students at the University of Virginia found that many of the subjects who practiced the Mental Subtraction strategy became more resilient to stress, and continued to maintain a positive mood even a month after the study. Although it can be difficult to get used to, the Mental Subtraction strategy can be a meaningful method of self care to relieve and reduce stress for people whose negative moods tend to linger.

Coping Strategies to Reduce Stress

The Mental Subtraction strategy can be practiced without any special tools, so you can try it out anytime, anywhere. Give it a try the next time you feel a little down or find yourself in a negative mood.

The key to taking care of stress quickly is to have some form of self care or stress relief method on hand. Having a coping mechanism on hand, such as the Mental Subtraction strategy, keeps our mental health in check. This is just one of the many easy stress-care techniques you can try in caring for yourself. Figure out what works for you and get into the habit of practicing. One of the keys to living a healthy and happy life is to properly cope with stress, and finding effective ways to reduce stress.

→ Looking to improve your mental health? Try the SELFMIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Image：Unsplash
Reference：
Minkyung Koo, Sara B. Algoe, Timothy D. Wilson, and Daniel T. Gilbert
「It’s a Wonderful Life: Mentally Subtracting Positive Events Improves People’s Affective States, Contrary to Their Affective Forecasts」

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All You Need is a Pen and Paper

The Negativity Trash Can”, as in the name, means to “throw away your negativity into the trash.” In practice, you write down negative or troubling thoughts onto a piece of paper and rip it to shreds before tossing it in the trash. It is that simple. Writing out your negative thoughts only requires 2 or 3 minutes. It can be as simple as a single sentence, or a whole paragraph, but the important thing is to write down your current emotions directly as they are. The paper you use can be a piece of notebook paper, a sticky note, or even the back of a scrap paper. It’s an easy stress-relief method that can be done anytime, anywhere, whether you’re at home, at work, or at a cafe.

Build Stress Tolerance with Practice

The negativity trash can was proven effective through a study held in 2012 at a university in Spain. When we write down a hazy thought on paper, that act is called “thought materialization.” This action convinces your brain that your stress has become a material object. Throwing away our materialized “stress” in the trash can will help eliminate stress, leaving our minds lighter from the mental load.

However, just practicing this won’t actually get rid of our negativity completely. In fact, the thoughts might still linger in our minds. Still, our brain will remember the fact that we threw it away, and the repeated process of this exercise will slowly negate our negativity. This repeated deception to our brain will also help improve our stress tolerance at the same time.

Throw Away the Negative, Embrace the Positive

Next time you’re feeling a little negative, try the Negativity Trash Can method. It’s easy and very effective!

Having a coping mechanism on hand, such as the Negativity Trash Can method, keeps our mental health in check. This is just one of the many easy stress-care techniques you can try. Figure out what works for you and get into the habit of practicing. One of the keys to living a healthy and happy life is to properly cope with stress.

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Reference：

Briñol, P., Gascó, M., Petty, R. E., & Horcajo, J. (2012). Treating Thoughts as Material Objects Can Increase or Decrease Their Impact on Evaluation. Psychological Science, 24(1), 41-47. doi:10.1177/0956797612449176

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The Health Benefits of Coffee

The health benefits of coffee have been known for ages. People were already fond of coffee as a “remedy for sickness and a drink that keeps sleepiness away” in the Arabian peninsula more than 500 years ago.

Nowadays, find that coffee polyphenols, such as chlorogenic acids, are great antioxidants that hold anti-inflammatory properties. The aroma of coffee is also known to have relaxing effects. According to studies, when we smell coffee, the alpha waves (the relaxed state brain wave) in our brains increase. Additionally, coffee helps stimulate our parasympathetic nerve system, which helps promote better metabolism.

As you can see, recent studies are now starting to find scientific proof of the long-known benefits of coffee.

The “3R’s” That Protects Our Mental State

Within the mental health field, it is said that the “3R’s” are important keys to follow in order to prevent mental illness and reduce stress.

The 3R’s:

• Rest
• Relaxation
• Recreation

Continually following these 3R’s will help ease our everyday stress. There are many ways to implement the 3R’s. Recreational sports, hobbies, and traveling are effective but require dedicated time and planning. A simple easy habit of taking coffee breaks is just enough to achieve the 3R’s.

Best Coffee Break Practices Using The 3R’s

To best practice the “3R’s,” we recommend that you get involved in the pouring process of the coffee instead of just drinking it.

1. The “Relaxation” benefits are as described earlier.

2. The process of boiling the water to pouring and brewing all contribute to the “Rest” factor experience, as the action distracts us from the focus on stress.

3. The origin of the beans, the kind of roast, water temperature, aroma, taste, and brewing process are all considered as a craft to be enjoyed. It is a “Recreational” experience when the enjoyment of these elements are combined to create the perfect cup!

There are plenty of coffee beans from around the world that are available at supermarkets, online, and at coffee shops. If you can, find beans that you like and mill it yourself. This will enhance more of the recreational aspect. Of course, if you are busy, just boiling water and pouring a simple cup that you enjoy is enough to experience the 3R’s.

By the way, the chlorogenic acid levels are higher when the coffee is properly poured over instead of using instant coffee. Although it is more time-consuming, we recommend going through the pour-over process if you want the full health benefits.

Increase Concentration and Productivity With Coffee

Coffee not only makes us feel relaxed, but it also increases our concentration and productivity.

A study showed that a brain wave called P300 increased when people smelled the aroma of coffee. This is the same brain wave that increases when we reach a concentrated state.

Scientists found that different coffee beans had different levels of relaxation and concentration effects. For example, Guatemalan and Jamaican Blue Mountain types showed stronger effects of relaxation, while Brazilian Santos and Sumatra Mandheling were more effective for concentration.

We can use this knowledge to our advantage and choose coffee beans based on whether we want to relax and reduce stress or concentrate and boost productivity.

Beware of Caffeine Overconsumption

We’ve talked about the multiple benefits of coffee, but that doesn’t necessarily mean we should consume it limitlessly.

The caffeine in coffee helps gastric secretion which supports the digestion of food. However, drinking too much coffee on an empty stomach will secrete too much gastric juice and cause stomach irritation. Additionally, caffeine excites the nerve, so drinking it before bed can cause light sleep or sleeplessness. When the nerve is overstimulated, it could also cause dizziness, increased heart rate, physical discomforts, anxiety, and nervousness.

If we apply it to power naps, there are ways to use this mechanism of caffeine to our advantage.

For daily consumption, 400 milligrams (mg) of caffeine per day appears to be safe for healthy adults. That’s roughly the amount of caffeine in 3 to 5 cups of coffee.

There are many health benefits to coffee, but keep in mind that moderation is always key.

Looking to improve your mental wellbeing? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Reference：

ISIC the institute for scientific information on coffee. (n.d.). Coffee and Health. Coffee and Health. Retrieved May 3, 2021, from https://www.coffeeandhealth.org/

Yamagata, K. (2018). Do Coffee Polyphenols Have a Preventive Action on Metabolic Syndrome Associated Endothelial Dysfunctions? An Assessment of the Current Evidence. Antioxidants, 7(2), 26. https://doi.org/10.3390/antiox7020026

Yajima, J., Hase, M., Iwanaga, H., Kai, M., & Shiga, J. (2014). The Rise in Performance and the Buffer of a Stress Response by Coffee Intake. Bulletin of Beppu University Graduate School, 16, 81–88. http://repo.beppu-u.ac.jp/modules/xoonips/download.php/gk01608.pdf?file_id=7085

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The Relaxing Effects of Scents

Maintaining Focus

Scents can be effective in situations where concentration is required. In a study of scent stimulation and its effects, participants were asked to perform a series of simplistic tasks. As a result, participants exposed to scents showed a tendency of time reduction on subsequent task engagements. Repetition of monotonous tasks usually reduce concentration in participants, but the scent was believed to help restore this concentration.

In the same experiment, results also showed that scents helped with drowsiness during tasks. From these results, some believe that scented car fresheners are useful for long-distance drives where drowsiness is easily induced due to the unchanging landscape. Smelling a scent helps us recover from fatigue and prevents us from falling asleep.

Scents Can Improve Our Quality of Life

In addition, scents have been shown to improve mental health. As an example, let’s look at a study of Japanese university students. In this study, students who often used the Student Counseling Room were asked to smell their favorite scent every morning for a week. Researchers investigated the subsequent changes in their quality of life and mental health.

Prior to the study, these students who used the counseling room had the tendency of poor quality sleep, less physical activity, and more anxiety than those who did not use the counseling room. In addition, their mental health and life quality tended to score lower. However, through this experiment, these characteristics continued to improve until there was no quantifiable difference between them and the students who did not typically use the counseling room. It’s amazing how much change occurs when we simply smell a scent that we favor.

Once a Day is All You Need

What’s interesting about the study mentioned above is not just the effect of the scent itself. The key point here is that they were only asked to smell their favorite scent once a day in the morning for a week, yet it produced more than one benefit.

We could use an aroma diffuser or light an aroma candle at home to fill the room with your favorite scent, but this can be unexpectedly tedious, and we might forget some days. What we can do is transfer our favorite aroma into a portable spray bottle for an easy and effortless alternative to carry around.

Different Scents for Different Occasions

Citrus for Stress Reduction

Citrus scents, such as lemon and grapefruit can be refreshing. They also help reduce stress and improve mood. In one experiment, grapefruit scents were presented to subjects who felt stressed after performing a simple task. Researchers measured the participants’ stress levels based on the State-Trait Anxiety Inventory (STAI), and found that their anxiety decreased more than before they had performed the task (Figure 1 below). It is likely that grapefruit had an effect on the reduction of anxiety. Similarly, it also had an effect of increased relaxation.

If you are someone who gets nervous before a presentation or meeting, smelling citrus-based fragrances may help you feel a little more relaxed.

Lavender for Improved Focus

Lavender is recommended when we struggle to keep our focus. In a study that utilized lavender scents, it was shown to improve work efficiency and reduce mistakes. Lavender scent activates the parasympathetic nervous system, thus improving concentration.

In addition, lavender fragrance is proven effective even when the scent is very faint. While lavendar could help improve our concentration, keep in mind that wearing too much perfume can cause discomfort to those around us who are sensitive to smell . A little goes a long way!

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References：

Haga, S., & Masuda, T. (2008). A Psychological Stufy on the Effect of Scent on Arousal. Japan Human Factors and Ergonomics Society, 44(Supplement). doi: 10.14874/jergo.44spl.0.340.0

Yoshikawa, H., & Adachi, Y. (2018). Prospective Study of Fragrance Effect in Mental Health of University Students (1). The 82nd Annual Convention of the Japanese Psychological Association, 281.

Muramatsu, H., Mori, C., Nagasawa, Y., & Fukuzawa, H. (2000). Effect of Smell of Grapefruit on Mental Task. Bulletin of Yamanashi Medical College 17, 42-47. doi: 10.34429/00000696

Kuwagaki, A., & Goto, K. (2017). The Relationship Between Low Concentration Lavender and Attention Maintenance. The Annals of the Hokkaido Psychological Society 40(0), 22-22. doi: 10.20654/hps.40.0_22

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Express Yourself Through Assertiveness Training

How can we learn to be more assertive? Sure, Assertiveness Training can help eliminate our uneasy feelings towards being assertive while increasing our self-esteem. But first, what exactly is “assertiveness”?
Borrowing from a study on assertiveness training, it’s defined as the following:

It’s about, “valuing one’s feelings and expressing one’s thoughts honestly and openly in an appropriate way,” while “communicating in a mutually respectful manner”.

Reference: The Effectiveness of Assertion Training on Self-Promotional Difficulties – Incorporating Workshops to Talk About “Your Preferences”

In other words, it’s about properly expressing our feelings and opinions. People who are not used to being assertive tend to feel uneasy or resistant when they have to be assertive in certain situations. However, in a society expected to become more and more focused on the abilities of individuals, assertiveness is an indispensable skill.

Not the Same as Being Pushy

Does assertiveness mean that we say what we want to say? Not quite. The key is to value our opinions, but at the same time accept and respect the other’s opinion as much as your own. For example, when there’s a disagreement with someone, imposing your side of the argument on the other or compromising to avoid arguments will not result in a constructive discussion. The goal in assertiveness training should be for both parties to accept each other’s opinions without fear of disagreement, thus arriving at a third answer.

Easy Assertiveness Training: Speak Your Preferences

Now, what exactly does Assertiveness Training look like in action? An easy and low-resistance method is practicing to talk about one’s “preferences”. This has shown to reduce difficulty with assertiveness.

In an experiment with job-hunting college students, a workshop was held once a week for five weeks, where participants were encouraged to talk about their own preferences (anything from the food they like, hobbies, activities, dislikes, etc.). Through this workshop, their difficulty with self-assertion improved compared to before the experiment.

Throughout this workshop, participants trained to express themselves by sharing their preferences. In addition, participants were encouraged to listen and accept the opinions of others while they shared their preferences. This resulted in participants feeling comfortable to “say whatever they wanted”, thus alleviated their discomfort with self-assertion.

If the subject matter of the training is centered around an issue within an institution or a social theme, we’re likely to feel more pressured to make meaningful participation in the discussion. But what if the theme was “personal preferences?” We can talk about our interests without thinking too hard, so it’s easier to feel relaxed and express who you really are.

A Lack of Confidence is Not a Personal Issue

This article introduced the Assertiveness Training method of “sharing our preferences”. One thing to remember when implementing this training is that “assertion” assumes equal respect for your opinion and the opinions of others.

A lack of assertiveness or self-confidence can be seen as a personal issue. Oftentimes an individual is told, “you should speak up more,” or “why don’t you share your opinions?” But first, it is important to create a place in the group where the individual feels safe and secure, and where they can be accepted no matter what they say.

On the other hand, voicing our preferences is relatively easy to do, even when practiced alone. It’s helpful to talk to friends and family about each other’s likes and dislikes. Be careful not to get too caught up in talking about ourselves while neglecting listening to others. If you’re not comfortable with that, try using social networking sites to communicate your preferences first. It’s not the same as talking in person, but if you want to get used to expressing yourself in your own way, social networking sites may be a good place to start practicing.

→ Looking to improve your mental health? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Image：Unsplash
Reference:
Kuboyama, A., & Yoshioka, K. (2015). The Effectiveness of Assertion Training on Self-Promotional Difficulties – Incorporating Workshops to Talk About “Your Preferences”. Fukuoka Prefecture University Journal of Clinical Psychology, (7), 21-30.

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Is Laughter the Best Medicine?

Laughter has an impact on one’s physical wellbeing through the immune system. About 5,000 cancer cells are produced in the human body every day. NK cells (A.K.A. the body’s defective cells) are designed to dispose of these cancer cells in an appropriate manner. Laughter has been shown to increase the number of these NK cells. One study in Japan invited cancer patients to watch a traditional Japanese comedy play. Scientists measured the activity rate of NK cells before and after the viewing and found that activity levels increased in about 70% of the patients.

Laughter may actually be the best of all medicines. It alleviates pain from rheumatism, improves blood sugar levels, has no side effects, and is proven effective in a short time frame for various diseases. The major attraction about this “medicine of laughter” is that it’s easy to practice any time, anywhere.

Benefits of Laughter for the Mind

There are also many studies showing laughter effective for psychological stress. Enjoyable laughter helps clear our head, lowering the mental stress hormones emitted by the frontal lobe. Recent research shows that laughing increases the activity of the sympathetic nervous system, which in turn increases the activity of the parasympathetic nervous system as a rebound effect. Laughter temporarily excites the autonomic nervous system, bringing a psychological relaxation effect. The feeling of calmness and clarity after a good laugh is one of the easiest effects we can experience ourselves.

Supportive Humor and Stress Relief

What makes us smile? There are various motivations for our smiles and laughs. We smile naturally when we find something funny or fun, but sometimes we may laugh to mock ourselves or others. Experiments have shown that smiling for the purpose of encouraging and energizing (i.e., supportive humor) is particularly effective for stress care. This means that the act of smiling to encourage and inspire others helps us in stress relief, and creates calmness within.

Fake Smiles Are Effective Too

Even when the benefits of laughter are substantial to our physical and mental health, it’s hard to smile naturally when we’re feeling down or depressed. During those times, your smile doesn’t necessarily have to be accompanied by happy emotions. For example, some experiments have shown that holding a pen in your mouth and making a smiling expression with your facial muscles, can help suppress negative emotions and trigger positive ones instead. It’s also been reported that fake smiles can improve blood flow, and experiments have shown that consciously imagining and creating a smile helps with stress relief and possibilities of burnouts.

Typically, a feeling of happiness is what leads to the physical response of laughing or smiling. However, even if you are in a state of mind that doesn’t allow you to laugh naturally, you can lead yourself to a positive mental state by simply forming a smile on your face. When you feel sad or angry in your day-to-day life, try putting on a conscious smile. It will reduce your stress and keep your mind healthy.

→ Looking to improve your mental health? Try the SELFMIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

References:

Ishibara, S. (2007). Experimental study of spontaneous laughter and its effect on the autonomic nervous system. Bunkyo University Bulletin of Human Science, 29, 51-59.

Miyake, Y., & Yokoyama, M. (2007). A Review of the Effects of Laughter on Physical and Mental Health. Bulletin of Faculty of Health Sciences Okayama University Medical School, 17, 1-8. doi: 10.18926/15165

Mori, H. (2013). “When You’re Smiling, The Whole Smiles Whole World Smiles with You” Experimental Investigations of the Facial Feedback Hypothesis. Bulletin of Bunka Gakuen Nagano Technical College, 5, 61-66.

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