Stress: The Enemy of Weight Loss

We secrete a hormone called “Cortisol” when we feel stressed. The higher cortisol levels there are, the more visceral fat we store in our bodies. Higher cortisol also decreases the amount of growth hormone in our bodies, makes it hard to build muscles, lowers the metabolism, which overall creates difficulty to lose weight.

At the same time, stress makes us want to indulge in bad habits such as overeating, smoking, binge drinking, and staying up late. Stress is a big factor in whether or not we can succeed in achieving our weight loss goals.

Effective Stress-Relief Activities

The following activities are known to help with stress:

• Spend time to relax
• Laugh from your heart
• Get quality sleep
• Concentrate on an activity
• Get adequate exercise

When we carry stress our hearts are being weighed down. Every person has a different level of stress resilience and there’s no one answer in how to resolve it. What’s most important is that we have ways to keep our distance from our stress source.

Dancing is gaining attention as it checks off many of the points above.

The Benefits of Dance for Weight Loss

There are many types of dancing from competitive dancing to casual fun dances for weight loss. The dances we will mention here are anything short enough to practice within 5-10 minutes.

The following are the benefits we gain from dancing:

A Stress Reliever

According to studies of dance movement therapy, participating in expressive and communicative body movements with others creates a sense of safety and stress relief. By letting go of stress, our mental capacity becomes better prepped for taking on the challenges of a weight loss journey.

A Fun and Painless Way to Exercise

There is a unit called “MET” that measures exercise intensity based on our oxygen consumption. Our inactive resting state is measured at 1 MET and we can measure our activity intensity by MET units to figure out a metabolic rate.

For example, jogging is 7 METs, tennis is 6 METs. Every activity has a MET measurement. The higher the MET is, the more calories are burned in the same amount of time spent on it.

Dancing, which can be categorized as aerobic exercise, is about 8 METs. This is a higher MET than jogging. If the usual exercise of weight lifting and running seems stressful, dancing could be a great way to exercise in a fun and painless way.

Infinite Variations to Try

When we’re trying to lose weight, oftentimes our diet and exercise can become repetitive and mundane. That alone can be a cause of stress. However, dancing is a great way to switch up your mood!

To dance, we need music, and this can easily bring our mood to a high. What makes dancing unique is its variety in the types of dance movements. From hip-hop, ballet, jazz, salsa, ballroom, dubstep, or just freely dancing however you feel, dance has so many means of expression. This also why Zumba has gained popularity as an exercise.

If repeating the same kind of dance bores you to the point of stress, there’s no need to continue. You can always try different styles of movements to keep things interesting.

Dance for Stress Relief and Weight Loss

Weight loss exercises are only effective when we continue them, but it can also become painful and stressful to do the same movements every day. Stress is the enemy in achieving weight loss goals.

Therefore, dancing is an excellent way to relieve stress, get exercise, and refresh our mood. We hope you find a fun dance to incorporate as part of your exercise routine so that you can combat stress while trying to lose weight.

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：
Clements, A. (2020, August 12). How Laughter Can Relieve Stress + Ideas to Laugh it Off. University of St. Augustine for Health Sciences. https://www.usa.edu/blog/how-laughter-can-relieve-stress/

Jeong, Y. J., Hong, S. C., Lee, M. S., Park, M. C., Kim, Y. K., & Suh, C. M. (2005). Dance Movement Therapy Improves Emotinal Responses and Modulates Neurohormones in Adolescents with Mild Depression. International Journal of Neuroscience, 115(12), 1711–1720. https://doi.org/10.1080/00207450590958574

Koch, S. C., Riege, R. F. F., Tisborn, K., Biondo, J., Martin, L., & Beelmann, A. (2019). Effects of Dance Movement Therapy and Dance on Health-Related Psychological Outcomes. A Meta-Analysis Update. Frontiers in Psychology, 10, NA. https://doi.org/10.3389/fpsyg.2019.01806

Miyachi, M. (2019). Physical activity, METs, and energy expenditure. Nippon Shokuhin Kagaku Kogaku Kaishi, 66(2), 57. https://doi.org/10.3136/nskkk.66.57

Physical Activity Guidelines Resources. (2020). American College of Sports Medicine. https://www.acsm.org/read-research/trending-topics-resource-pages/physical-activity-guidelines

Tamashiro, K. L. K. (2011). Metabolic syndrome: links to social stress and socioeconomic status. Annals of the New York Academy of Sciences, 1231(1), 46–55. https://doi.org/10.1111/j.1749-6632.2011.06134.x

Tsujimoto, H., Yamada, K., & Morioka, I. (2013). Experience of Weight Loss and Its Related Factors of Thin Females Who Still Wished to Lose Weight among Junior High School Students. Nippon Eiseigaku Zasshi (Japanese Journal of Hygiene), 68(3), 197–206. https://doi.org/10.1265/jjh.68.197

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The University of Oxford suggests that about 47% of existing jobs in the US will be automated with the use of AI. Furthermore, this is purported to happen in the near future, due to development of technology. Can we really expect to see a future where AI will perform all the jobs humans currently do? Is it possible for AI to replace the activities that inspire and heal people, such as entertainment and the arts? Will artificial general intelligence change reality as we know it? It may be time to seriously consider how we should face the rapidly evolving possibilities of AI.

AI Technology in Entertainment

As AI technology develops, new AI-based technologies and services are becoming a frequent topic of discussion. In 2015, “Rinna,” an AI high school girl developed by Microsoft Japan, made a huge splash as an AI. Rinna is a machine that can interact with users through social networking sites and other services. In 2019, she signed a contract with Avex Entertainment and even made her debut as a singer. As you can see, AI technology is already prevalent throughout the entertainment industry today. Below, we’ve compiled a list of examples of what each industry has to offer.

Gaming Industry

Since AI is a computer simulation of intelligent human activities, it has a strong affinity with computer games. There has been a long trail of AI research in the field of gaming. In recent years, major GPU manufacturer NVIDIA made a big splash when it announced its successful recreation of the popular Pac-Man game by training AI through watching videos of the game. One of the attractions of modern blockbuster RPGs is the “open world”. This allows players to freely explore vast maps, researchers believe AI technology can be used in their development.

In other examples, the progress of AI in the field of shogi (Japanese chess) has also been remarkable. In 2013, an AI competed against a professional player and won. This attracted the attention of many people. In 2016, there were even allegations that a professional player used a shogi AI to “cheat” during a competition.

Music Industry

Efforts are underway in the music industry to use AI in various ways. In 2016, Sony Computer Science Laboratories developed a compositional AI. It could create a pop song that resembled the style of The Beatles. This demonstrated that music production by AI was possible. Since then, AI in music production has become a major global trend with indie musicians forefronting the movement. With artificial general intelligence, we may one day enter a world where all hit songs are created by AI.

Internet-based streaming services have also become widely used in the modern music industry. Tens of thousands of new songs are uploaded to these streaming services every day. Furthermore, over 10 million new songs are registered every year. Users and music professionals sift through vast amounts of music to try and find the most promising music, and right now this is a big challenge in the music industry. In the future, the use of an AI for streaming will effectively manage how we find our music.

Film Industry

One of the strengths of an AI is its ability to analyze film and imagery. This technology is applied in analyzing surveillance footage. However, frame extractions with specific subjects in the footage or automatic tracking of specific subjects while filming are already possible. These technologies should eventually improve the efficiency of the film shooting and editing process. Imagine a world where AI, through artifical general intelligence, creates and animates a full-length, award-winning film!

Another example of AI use in film is “deep faking”. For this technology, an AI generates and combines new images and videos by learning a person’s facial expressions, voice, and mouth movements when they speak. This creates images that make it appear as if a real person is moving and talking of their own volition. It’s a controversial technique that’s highly susceptible to improper political use and human rights violations. Regulations of this technology need to be implemented as soon as possible.

Can AI or AGI Create Art?

A variety of creative activities already intimately involve AI, and this trend will likely accelerate in the future. However, its role in the creative process is currently limited to improving efficiency, reproducing existing works, and extracting elements. With today’s technology, an AI in the field of art is only there to support humans. Can AI become advanced to a point where its creativity surpasses a human artist? Ray Kurzweil, American futurist and authority on AI research, predicts the development of an AI equivalent to the average educated human by 2029. If AI really rivals or surpasses humans, AI that is capable of creating art from scratch may become common. We may someday find ourselves in a world where artificial general intelligence creates most of the art and media that we consume!

On the other hand, some philosophers assert that AI will never surpass the most creative artists and thinkers. They say that creativity is the highest level of human achievement. Furthermore, that because it is socially embedded, it will not succumb to the advances of an AI. However, if humans perceive artificial intelligence as far superior to themselves, and society recognizes its creativity, then it could be an artist. This does not mean that AI is superior to humans, but a result of humans disregarding their own creativity. If we truly believe in the sacredness of “art” that doesn’t depend on an evolving AI, then we must strongly protect human creativity, no matter how much AI technology progresses.

Living Alongside Technological Advances

As AI advances, technicians incorporate its use into various entertainment industries, and its artistic potential is an ongoing discussion. Kurzweil predicts that once a machine with human-level intelligence is born, there will be an explosion of technological advances. When that happens, entertainment will be completely different from what it is today. It likely won’t be a far future for AI to create entertainment for humans to enjoy.

As the aforementioned “deep faking” shows, the practical applications of AI technologies have not reached a full discussion for global regulations. In addition, as AI technology continues to make inroads into the entertainment industry, artists, creators, and staff involvement will find challenges in how they approach their work. We need to prepare for this future of unstoppable technological advances, as we try to grasp the consequences of its potential.

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
References：

Asada, M. (2004). Entertainment Robotics and Emotion/Intelligence. Journal of Japanese Society for Artificial Intelligence, 19(1), 15-20. doi: 10.11517/jjsai.19.1_15

Katayose, H. (2004). Creative Musical Tasks and AI. Journal of Japanese Society for Artificial Intelligence, 19(1), 21-28. doi: 10.11517/jjsai.19.1_21

Nakatsu, R. (2004). Entertainment and AI. Journal of Japanese Society for Artificial Intelligence, 19(1), 2-9. doi: 10.11517/jjsai.19.1_2

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What is the relationship between mindfulness and music, and how does it help our overall mental wellbeing?

Music Therapy and Its Benefits

Music therapy effectively heals our mental state through music. Within this therapy, there are “active” and “passive” techniques.

• Active Music Therapy
  Balances the mental state through participation in singing, music composition, and instrument playing
• Passive Music Therapy
  Calms the mind through listening to music without any participation.

The active techniques seem to be the most popular among music therapists right now, as worldwide studies and research trends more towards the active method.

However, actively singing and playing an instrument requires a commitment to self-expression. Some people may feel stressed to do so in front of others. Therefore, active music therapy can be a tall order for people who don’t feel comfortable expressing themselves.

On the other hand, the passive method is much easier since all you have to do is listen. Good news if you’re shy. It’s actually the passive music technique that pairs well with mindfulness meditation.

Music Makes Mindfulness Meditation Easier

Mindfulness meditation is about concentrating on the subtle sensories of the body to distance ourselves from negative thinking and stabilize the mind. The 3 most common ideas in the practice are to, “recognize,” “accept as is,” and “not get caught up.”

The same ideas can be applied to music therapy when the participant acknowledges their inner self, accepts their state as is, and frees themselves from conforming thoughts. When we listen to music, we immerse ourselves into the world of it unless someone presses the stop button. We recognize that we have the power to decide how we experience the music, and accept the sounds as they flow in.

Music, in fact, enhances the experience of mindfulness meditation. It helps focus on the breath while blocking out unwanted thoughts. This makes it easier to concentrate on the meditation, relax and off-shoulder some of the stress so that we can.

Among the many kinds of music, the best music for meditation is slow in tempo, lyricless, and contains nature sounds in the background. Fast-paced music and lyrics overstimulate brain activity which can be distracting. Try and find a calm piece of music that works for you.

Recommended Sounds for Mindfulness

What kind of specific music is useful for mindfulness meditation? With what we’ve mentioned in mind, here are 4 elements we recommend it has:

• Calm sounds with no lyrics
• Music that makes you feel relaxed
• Contains refreshing nature sounds
• Sounds and melodies that represent hope

Music with these elements induces the alpha brain wave state, letting the body relax.

We especially recommend “healing” music that contains “pink noise,” as they contain the 4 elements listed above.

1. Healing Music

Calm and beautiful sounds of classical music and jazz are considered part of healing music.

Healing music is said to have a sedative effect. Some medical institutions use this music to decrease the amount of anesthesia and burden for their patients. Schools also report that their student’s concentration increases when they play healing music.

Sounds that are healing work directly towards the brain and reduces stress hormones. Besides medical institutions, yoga studios, spas, and salons all play this music to create a relaxing space for clients.

Any type of music that is healing will surely help calm the mind towards mindfulness.

2. Music That Contains Pink Noise

Pink noise (also known as the ¹⁄_f noise) is a signal with a frequency spectrum similar to the rhythm of our heart, beath, and body temperature. Nature sounds such as raindrops and sizzling fire pits hold the same characteristic. Essentially, our body feels pink noise as most comfortable because it syncs with our biological rhythm.

Research by Japanese physicists also shows natural pink noise to be effective for relaxation. Music containing pink noise can assist mindfulness because it syncs with the biological rhythm of the body, properly adjusts the autonomic nerves, stabilizes the mind, and increases vitality.

The ¹⁄_f fluctuation is also associated with the frequency of therapeutic touch.

Keep Your Mind Healthy With Music!

Music is with us wherever we go.

Whether you’re the type that listens to a lot of music or not, you can still benefit from it. It releases us from fear and anxiety while it helps us relax and feel happier.

Kick back, relax, and listen to some music for your own mental wellbeing.

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：
Kuniyoshi, T., & Togawa, H. (2014). Passive Music Therapy and Its Significance: From A Mindfulness Perspective. Kobe College Graduate School Psychological Counseling Research, 15, 3–10. https://doi.org/10.18878/00005330

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Listen to Your Surroundings

Close your eyes and listen carefully to your surroundings. What do you hear?
Is it the buzzing of the refrigerator or the whirring of your computer? Perhaps you hear city sounds, with busy cars zooming past your street?

There are many different sounds in our daily lives, from the sounds we usually hear to the sounds we are hearing for the first time. Some are natural and some are artificial. What’s more, each sound has an impact on our emotions, even though that impact may be small. Take TV dramas, for example. The background music of each scene influences the viewer’s emotions, such as a happy pop song that plays during a happy scene.

It’s no exaggeration to say that sound is an inseparable part of our lives. It’s then no surprise that sounds seem to be deeply related to our mental health as well. How do different sounds affect our minds?

City Sounds and Noise Pollution

There are various cases where sounds do affect our health. One of the most negative is noise pollution. In terms of mental health, noisy urban city sounds have a huge impact on our sleep. For example, one survey in Japan across 3,600 adult women from different regions looked at the relationship between city sounds and sleep habits. Results showed that the risk of insomnia was proportional to the amount of traffic in areas within 20 meters of a major road. These results may be easily understood if you imagine living in a high-traffic area, as the city sounds are highly likely to disturb your sleep.

On the other hand, some studies have shown that noise pollution does not affect reading and other activities. Even if you are initially too distracted by the noise to concentrate, you gradually get used to it to a point where it doesn’t even bother you. In fact, some sounds can even increase our work efficiency.

Good Sounds, Good Vibes

Some sounds are negative, like urban city sounds, while others are positive. One of the most typical and successful applications of positive sound is background music in cafes. Successful background music hides and mitigates unnecessary noise, such as the chattering of the neighboring tables. If the background music is to your liking, you will be more satisfied with the environment. Likewise, it’s common to use music and nature sounds in the workplace as a method of stress management for the workers. Naturally, such positive sounds are mentally beneficial to our well-being.

City Sounds Aren’t All Bad

The world is filled with all sorts of sounds and everybody has different preferences for sound. A sound that has significance for you may just be meaningless noise to someone else. This seems to be true not only for individuals but also for different locations. Cicadas, for example, are common insect sounds heard in certain areas during the summer. While some regions may consider this sound a nuisance, other locations may consider it to be a pleasant indicator that summer is in the air. Some cultures consider sound as a form of environmental awareness, actively paying attention to these sounds of nature. In a sense, it’s a method of environmental education. If you think about it this way, listening to urban city sounds could also be a form of spatial and environmental awareness. Moreover, there are some interesting aspects of this from a mental health perspective.

Be Playful with Sound

Close your eyes and really pay attention to the sounds you hear, from those far away to those that are closer by. Do you hear city sounds, nature sounds, or maybe household sounds? When we create a picture purely through the sounds that we hear, it may be different from the actual visual scenery that unfolds in front of us Thus, this may help us to better understand the breadth of your consciousness.

Listening to the sounds of nature – such as the wind and trees – and noticing their changes can lead to new discoveries within. Other exercises are worth trying as well, such as physically moving our posture to notice how the vibrations in our voice change through movements. This particular activity is considered bodywork that incorporates the element of sound. When we start re-focusing our attention to the sounds normally dismissed, it gives us an opportunity to think about our relationship between self and sound. These activities that allow us to pay attention to sounds have a profound effect on our mental health.

Sounds That Resonate With Each Individual

It’s easy to understand from above that there’s a deep connection between sound and mental health. We live in a world that is littered with all sorts of sounds – from nature sounds, to urban city sounds, to household sounds… So, re-focusing our attention on the sounds that we tend to miss in our daily lives is sure to be a plus.

Now, once again, close your eyes and listen carefully to the sounds around you. The sound of rain hitting against the roof, a refrigerator buzzing, a voice over the phone, sounds that cheer us up, sounds that soothe us, sounds that resonate with our sadness. The benign sounds around us could be fueling our energy without us even realizing it. If you’re feeling up to it, I recommend that you try to find a unique favorite sound that resonates with you personally.

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:
Kageyama, T. (1998). Sound Environment and Mental Health. The Japanese Journal of Mental Health, 13(1) P34-39.

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