3 Common Reasons of Negativity

According to a study at a university, there are 4 elements that create negative thinking: Regret and Shame, Negative Expressions, Lack of Confidence, and Criticism Towards Others. If we sum it up, the following 3 reasons are the most common triggers for negative thinking.

Severe Long-Term Stress

Stress can be a direct cause of negativity. When we mess up at work/school or can’t perform well, negativity takes over our minds, making less room for positivity to grow. If we surround ourselves with negative people, sometimes we end up being heavily influenced by them too.

Past Traumatic Experiences

Past trauma can impact us in many ways. A person full of optimism and positivity can suddenly change negatively due to shocking incidents. Some people can fall into a negative trap where they can’t believe in anyone after experiencing betrayal from someone they used to trust.

Hormonal Imbalance Due To Poor Lifstyle Choices

A neurological chemical called serotonin has to do a lot with our emotional control and stability. A lack of serotonin not only makes us less energetic, but it can also make us negative too. For your body to properly produce serotonin, a stress-free lifestyle with exercise, a healthy diet, and sunlight becomes crucial. If we can shift our lifestyle with healthier lifestyle habits that promote serotonin, that can push our minds back towards positivity.

3 Reasons Sleep Heals Negativity

Typically, if the cause of our problems is clear, we’d have to fix that first. However, causes such as past trauma or long-term stress cannot be fixed overnight and that can feel like a struggle. Therefore, we advise that you start easy with getting plenty of sleep. In this section, we’ll explain how sleep can heal negativity within our minds.

It Heals the Physical Body and Brain

The brain can rest and condition the body’s hormonal balance when it goes to sleep. A well-balanced hormonal function can fight negativity and build stress resilience towards the incoming negativity we experience.

The body needs to feel energized enough before we start exercising towards a healthy serotonin function. Sleep also helps our whole body restore itself. Without fundamental sleep, it’s hard to make the change we desire.

Leads To Better Lifstyle Habits

A structured sleeping schedule, sunlight, and a healthy diet all contribute towards getting rid of our negativity. A good night’s rest promotes serotonin secretion which helps us back to positivity. Good sleep also helps us stay efficient during the day. Most of us have pulled all-nighters during the weekday only to try and catch up on sleep during the weekends. We can start working on positivity today, just by starting off a healthy sleeping schedule.

Stops The Negativity Loop

Once we fall into a negativity loop our problems seem infinitely larger than what they are. We need to reset our minds so that we can shift gears towards positivity. To easily do this, we recommend sleep.

When we sleep, our thoughts are forced to shut down and we can leave from thinking so much. This gives us the capability to look at things more objectively and calmly when we wake up.

If you have a hard time sleeping, an AI app can help you sort your thoughts through too. Try the SELF MIND app for a FREE trial!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Sleep Well for a Healthy Mind and Body

Good sleep nourishes our brain and body while it puts our negative thinking on hold. It’s a necessary step for proper serotonin secretion and the key to stopping the negativity. Next time you feel negative and down, stop what you’re doing and go to bed.

Reference：

Akutsu, Y., Odajima, H., & Miya, S. (2008). Changes of positive and negative affect by a stress task. The Annual Report of the Faculty of Education, Iwate University, 68, 1–8. https://iss.ndl.go.jp/books/R100000002-I000000001712-00

Konishi, M., & Yoshida, A. (2011). Life style and environment that influence serotonin secretion. Journal of Osaka Kawasaki Rehabilitation University, 5, 1–20. https://ci.nii.ac.jp/naid/120006866960

Shiraishi, S., Soma, H., & Shimazu, N. (2016). Characteristics of Japanese automatic thoughts in negative situations. Utsunomiya University Repository, 66(1), 3–12. http://hdl.handle.net/10241/10240

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Causes and Influences of Eating Disorders

An eating disorder, as the word implies, is a condition where there is trouble present in the way a person consumes food. There’s Bulimia, in which a person overeats before forcefully making themselves throw up, and Anorexia, in which a person barely eats and overexercises, and may even throw up the minimal food that they try to consume.

Bulimia: Extreme Stress and Pressure

Many of us feel happy when we eat delicious foods. Studies show that people gain high amounts of happiness from satisfying meals. Furthermore, it is said that the meals we eat have a direct impact on our mental state.

Bulimia is oftentimes triggered by holding onto mental stress. High-demand environments in school or work can cause high amounts of stress that leads to people overeating excessively. A person finds stress relief through eating, then feels guilty afterward and feels more stressed which urges them to eat more again. This is the perpetual negative cycle a bulimic can fall into.

Anorexia: Self-Hate and Extreme Desire for Weight Loss

People who have negative body images are more prone to anorexia. A belief that others would view them positively if they were thinner or an experience where they were made fun of for being fat will push them toward self-hate. This is thought to be the stem root of why people become anorexic.

However, sometimes anorexia is much more complicated than that and is hard to treat. We recommend anyone with possible anorexia to go seek professional help.

Anorexia causes both mental and physical pain. In terms of physical, the lack of nutrients causes insomnia, low body temperature, dizziness, dry skin, loss of hair, and menstrual cycle irregularities. In terms of mental, a person can become short-tempered due to hormone imbalances, experience poor concentration, and memory. Anorexics also constantly tire themselves out from the fear of gaining any weight. There is no benefit to anorexia and it should be treated immediately.

Easy Preventative Measures We Can Start From Today

Eating disorders are hard to overcome once it happens, so the best way to prevent it is by incorporating preventative measures within your daily activities. Bulimia and anorexia both have mental strain as a common trigger, so it’s important that we strive for minimal stress every day to prevent it.

1. Make Exercise Your Hobby

Exercise is an excellent way to prevent eating disorders. It’s a healthy way to control weight and health for anorexics and a great stress reliever for bulimics.

As for the ideal exercise, cardio like walking, running, and swimming are great as you can keep at it at your own pace. If it’s possible to habituate, team exercises like soccer and baseball are wonderful choices as well.

Find an exercise that you can enjoy with moderate strain. The best is if you could find an exercise that becomes your hobby as well.

2. Enjoy Meals with Your Family

There are 2 reasons why family meals can help prevent eating disorders.

First, a person can compare the amount they eat with others around them. People with eating disorders don’t eat enough or overeat. One of the reasons for this is that they have a hard time understanding standard portion sizes. By eating meals with family, they can observe how much other people eat and understand portions. This could prevent them from steering off into unhealthy beliefs and irregular portions.

Secondly, it changes the way they enjoy food. The focus on food causes extreme portions, ultimately leading to eating disorders. There’s no problem in enjoying the food, but if the focus can shift to the enjoyment of the time spent with others, it can take away their focus on food.

３. Talk About Your Struggles to Others

Eating disorders are believed to be triggered by some sort of mental strain they experience. Therefore, it’s important that we are letting go of our stress constantly through talking to others. Whether it’s family, friends, co-workers, or a therapist, sharing our struggles with someone can be very helpful. Just verbalizing the experience can alleviate a lot of the stress, so we recommend that you talk to someone before the stress snowballs into something bigger.

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!

Face Yourself to Overcome Eating Disorders

Eating disorders don’t really have an easy fix to them. It’s difficult to completely cure it once it occurs, so preventative measures are essential. We hope that everyone who reads this chooses to live an authentic and healthy life where they don’t feel the need to judge themselves through the numbers on a scale.

References：

Maekawa, H. (2009). Female Eating Disorders and Attachment to Weight & Body Shape -Individual Differences from Multiple Perspectives. Keio University. https://core.ac.uk/download/pdf/145731819.pdf

Okamoto, M., & Muto, K. (2011). The factor to give the feeling of satisfaction of the meal of the college women. Nagasaki International University Review, 11, 105–117. https://ci.nii.ac.jp/naid/120005578664

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The Psychology of Brand Addicts

A tiny luxury brand logo placed on a plain white t-shirt can inflate the price tag to surprising amounts. The material or design doesn’t have to particularly be special for a high-end brand product to sell. Then why are some people so fixated on brand products and can’t help to own more?

The Need to Feel Superior

When a person wears luxury items out or posts an expensive bag that they bought, they get a reaction whether it’s the like button or a direct compliment. This empowers them to feel superior and this alone is a good enough motive for some people to purchase these products.

Studies show that people who have the need to feel superior usually have an Inferiority complex. This is why they are unconsciously attracted to things that signify power.

The Satisfaction of Owning Certain Name Brands

The satisfaction that comes from owning brands is enough for someone to become a shopaholic. It is healthy to work towards a goal to own what you want, but excessive desires can put us under financial strain.

The Collectors Mentality

Some people have a collectors mentality where they just want it because it’s a new product even when they don’t have an immediate use for it. This can lead to excessive buying. In this case, the ‘purchasing’ of the brand becomes the goal. These types of people tend to spend on several brands to collect, but oftentimes lose sight of their spending habits.

There are also people who lose interest once they ‘own’ the item with most collected items being unused and stored at home.

How to Not Overinvest Into Brand Addiction

If you’re wealthy enough, it may be no issue to keep spending on luxury items, but some people want to stop this habit. Conscious and deliberate actions are necessary to prevent the habit of spending.

1. Find A Hobby

People who depend on brand names for value oftentimes find joy in collecting luxury items. If they find something else they can feel passionate to focus on, it could change their priority and beliefs in what’s important besides shopping. Therefore, we recommend finding a hobby first.

It can be an outdoor or indoor activity. We recommend something as casual as running or karaoke where participation is fairly easy. Participation in hobbies will distance a shopaholic from the desire to shop and fulfill the loneliness that they might have been trying to fill in.

Study shows that a portion of people who fall into becoming a shopaholic tend to have very thin relationships and don’t have the opportunity to self-express. If there is void and loneliness that creates the need to suppress their feelings, it’s only natural that they resort to shopping to fill it in.

Hobbies and fun activities are effective in feeling less lonely.

2. Learn How to Manage Finances

Many people who overspend on luxury items don’t have accurate ideas on how much they’re actually spending. They use their credit card for the purchase and feel surprised by the total bill later. It can feel like a never-ending cycle of payments that keep accumulating.

Money habits need to be addressed daily for responsible financial decisions.

Nowadays there are tons of apps that can help keep track of our expenditure. The most important thing is to understand how much you are actually using. Once there’s a clear understanding, it’s easier to pull back from spending habits.

3. Seek Professional Help

If the shopaholic tendencies and brand addiction is serious, you can seek professional help for these problems. Trained and licensed professionals can help anyone progress in the right direction and is better than trying to fix it on your own.

Some professionals offer group therapy specifically for people with a shopping addiction. Group therapy can be helpful because it makes people realize that they are not alone, and they can meet like-minded people making the same progress.

Can an AI app provide support? Try the SELF MIND app for a FREE trial.

What Brings Real Prosperity?

Luxury brand items signify prosperity. Many purchase and own it for status and empowerment, but some people get stuck on the idea of purchasing these things.
If you’re finding yourself stuck with shopaholic tendencies, let’s once again rethink what prosperity really means to you at a deeper level.

References:

Satomura, T. (2007). Understanding brand purchase behavior using negative multinomial model. Mita Business Review, 50(2), 35–48. https://core.ac.uk/download/pdf/56673918.pdf

Hayashi, K., Hashizume, M., Kuroki, R., Hashi, K., Asami, K., Fujii, Y., Sunagawa, H., Tsuboi, K., Katsuragawa, S., & Kuroki, N. (2013). Eating Disorder and Female Lifecycle − A case report with financial ruin due to binge eating and shopaholic. Japanese Society of Psychosomatic Obstetrics and Gynecology, 17(3), 304–310. https://doi.org/10.18977/jspog.17.3_304

Fujito, K., & Iwabuchi, C. (2017, September). Study on Relationship between inferiority feelings and assumed competence. The 81st Annual Convention of The Japanese Psychological Association, Fukuoka, Japan. https://doi.org/10.4992/pacjpa.81.0_1C-005

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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

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Have you ever heard of “mindfulness meditation”? It’s a lifestyle and meditation technique that work directly towards your subconscious mind. In short, mindfulness meditation can help you to turn away from negative thoughts and become more positive.

Paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.

（Kabat-Zinn 1994）

This is the commonly accepted definition of mindfulness, referring to a psychological process. The word was originally translated to English from the Buddhist word “sati”. Directly translated, sati means “a constant state of calm mind”, which an important teaching in Buddhism.

In 1979, John Kabat-Zinn from the United States combined mindfulness with psychological theory. He then systematized it as a medical practice, leading to its widespread adoption in the field of psychiatry. Today, it is proven to be highly effective as a cognitive behavioral therapy. The specific technique involves training such as mindfulness meditation, which will be discussed below. Mindfulness meditation helps to distance yourself from negative thoughts, such as depression, and aim for a “constant state of calm mind”. In the long term, you are “training” your subconscious mind to be stronger against stress and negativity.

On the other hand, the term “mindfulness” is sometimes refers to a philosophy and lifestyle of “being in the present moment”. In this case it is separate from Buddhist meditation and treatment methods in the field of psychiatry. In the United States, mindfulness sparked a huge movement in the 2000s as more and more people turned their attention to Eastern religious ideas.

Effects of Mindfulness Meditation on the Subconscious Mind

Mindfulness meditation is a meditation practice in which you actively direct your attention to the very slightest stimulus, such as your own breath or a small raisin in the palm of your hand.

Humans are such creatures that the more we try to “stop thinking” about something, the more thoughts pop into our heads one after another. The subconscious mind is a tricky thing. In particular, negative thoughts, which can be a source of stress, tend to invade our subconscious mind. The more we try not to think about them, the more difficult it becomes to neutralize them. This mechanism of thinking is the “paradoxical effect of thought suppression,” and it is very difficult to control this on our own volition.

Training yourself through mindfulness meditation will teach you how to focus your awareness on trivial things, such as your own breathing. Practitioners of mindfulness believe that this will allow you to naturally distance yourself from negative thoughts without forcing yourself to suppress them, and from painful emotions such as depression.

Here are some common mindfulness meditation methods.

1. Sit up straight and relax

First, more than anything, it is important to practice mindfulness meditation in a relaxed state. It’s best to do this in a quiet environment, free of background noise that can cause you to reflexively become aware. It can also help to adjust the brightness of the room or use aromatherapy to create a relaxing space.

2. Lightly close your eyes and focus on your breathing

Try to breathe as naturally as possible during mindfulness meditation. In other words, don’t force yourself to breathe all the way out, or breathe in too deeply. In some cases, you may find it difficult to focus on your breaths. It can also be good to place a small, light object on your palm – such as a raisin – and turn your focus to that object.

3. If a distraction comes to mind, return your focus to your breathing

Do not force yourself to “try not to think” during mindfulness meditation. If a thought crosses your mind, acknowledge it, and return the focus to your breathing. By repeating this process, your thoughts will naturally be suppressed. Consequently, you will be able to lead yourself to think about nothing at all.

4. Start with 3~5 minutes

For beginners in mindfulness meditation, actively controlling your attention is more difficult than you think. Don’t overdo it in the beginning, but aim for 3-5 minutes of meditation. Then, as you get used to it, increase the time to 10 or 15 minutes. Skilled practitioners are said to be able to enter a meditative state for an hour or more without closing their eyes in any environment.

Turn to Positive Thinking with Mindfulness Meditation

While trying to practice mindfulness meditation, you may find it difficult to focus your attention on your breath. At these times, negative thoughts may come to mind, such as “Why can’t I do this?” But the trick to mindfulness meditation is not to dwell on those negative thoughts or to force them down, but just to bring your awareness back to your breath. Mindfulness is the skill of actively controlling one’s consciousness. By learning this skill, when stressful negative thoughts arise in our daily lives, we are able to shift our awareness away from negative matters, become aware of our cognitive biases, and focus on more positive matters.

We are living in the now, which is caught between the past and an uncertain future. Even if we try to make the most of the present, we may end up worrying about the past and filling our minds with anxiety about the future. As a result, we perceive things in front of us as worse than they really are, or we perceive positive events in a negative light, which biases our own perception and causes us to carry stress. Mindfulness is a very effective way of thinking about freeing yourself from such negative cognitive biases, accepting the present as it is, and living in the present.

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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
Source：
Sugiura, Y. (2008). New directions for research of emotion regulation and psychological treatments: Potential benefits of mindfulness construct. Japanese Journal of Research on Emotions, 16(2), 167-177. doi: 10.4092/jsre.16.167

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