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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What is Masked Depression?

What’s your first thought when you hear the word “depression”? Most people think of sadness, avoidance, and low motivation. Yes, those are typical symptoms of depression. However, there are people who have no obvious mental symptoms like that who carry physical symptoms like headaches, burnout, and shoulder pain. These are signs of masked depression.

Masked depression is where all the symptoms manifest physical rather than mental. The headache, fatigue, or shoulder pain suddenly shows up one day and starts to affect the everyday. Usually, doctor examinations won’t show any apparent results or causes, but the physical symptoms will sometimes worsen to a point where it’s difficult to continue a healthy life.

In other words, masked depression tends to be “masked” with physical symptoms, that it’s hard to even recognize the possibility of “depression.”

Who Is Prone to Masked Depression?

Typical signs of masked depression:

• Headache
• Burnout
• Shoulder pain
• Constant fatigue
• Stomachache and loss of appetite
• Nausea
• Fever

These are just a few examples of the physical symptoms depression can cause. This leads to some doctors diagnosing masked depression as a sign of onset early depression.

The problem with masked depression is that most people don’t feel any kind of mental symptoms while the physical symptoms start to appear. People usually think that they’re ‘just tired’ or ‘have a cold’ at the moment and leave it at that. When depression is left undiagnosed, the symptoms tend to drag on.

People who are always busy or have high standards will continue to push while they ignore their physical signs thinking, “this is not a good enough excuse to rest or go seek help.” This can lead to risks of more serious symptoms if they are in fact going through masked depression.

Prevent Masked Depression Through Stress Recognition

Masked depression, similarly to other types of depression, is primarily caused by stress. Therefore, the preventative measures for it are consistent with the other types of depression.

To prevent masked depression, it’s important that we don’t hold onto stress. Healthy wake-sleep cycles and adequate rest will allow a person to stay aware of the slightest changes in their stress levels. Make sure that you don’t miss the signs of stress.

When we are aware of our own stress levels, we have a better ability to suspect the physical symptoms as possible early-onset depression.

It’s a good idea to find ways that allow you to relieve stress daily.

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

How To Become Self-Aware of Your Stress

Keep A Diary
Diary keeping is a basic method known to help depression in cognitive behavior therapy. You can understand what kind of stress you’re exposed to, by looking back and reflecting upon your day. Additionally, verbalizing and writing out your thoughts and feelings is an activity that helps reduce stress.

Intervention Bracelet
This is a method that allows you to recognize and bring awareness to your daily stressors. You wear a ring or a bracelet on one side and move it to the other side every time you feel stress. Researchers at the University of Texas revealed that this method helps with stress reduction and improves self-esteem. Check out the post below for more details on this.

Don’t Self-Diagnose Your Symptoms

When our bodies feel sluggish or there’s shoulder pain, most of us associate it with a mild cold, tiredness, or aging. However, our beliefs and experiences aren’t always right. You should never leave physical symptoms unattended. We recommend that you rethink and suspect the possibilities of masked depression if you’re under a lot of stress.

There is no way to recognize the possibilities of masked depression if you’re not aware that you’re feeling stressed. The best preventative measure is to build self-awareness towards the stress that you’re exposed to every day.

Think You Might Have Masked Depression?

Masked depression is a subtype of depression that sometimes can’t be fixed by just obtaining healthy lifestyle choices. Some cases require medication and therapy. If you feel that there is a possibility of masked depression, try to seek professional help.

Reference:

Hasegawa, K., & Watanabe, N. (1989). Depression and Psychosomatic medicine. The Japanese Society of Psychosomatic Medicine, 29(5), 427–435. https://doi.org/10.15064/jjpm.29.5_427

The post What is “Masked Depression”? Look Out for These Signs appeared first on SELF MIND.

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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The Basics of The Four Good Things

This technique is a modified version of the “Three Good Things” method.
You can read more about that in the article below:

In mental health care, keeping a diary is a rudimentary approach to stress-coping. A record of our daily state of mind allows us to see our situation objectively. This also helps us recognize cognitive biases so that we can correct them in the right direction. Given the benefits, it’s a frequently used technique in cognitive behavioral therapy.

The “Four Good Things” method was created by Professor Elaine Fox at the University of Oxford. The use of the diary format through this method effectively relieves stress and steers our thoughts towards a more positive direction. Here is the simple way to do it:

1. Write down one negative thing that happened that day.
2. Write down four positive events.

The positive events can be anything at all, as long as it’s something that makes you feel happy. Here are some examples:

・I was complimented on my work today.
・My family was in a good mood.
・I woke up feeling well-rested.
・The food I ate today was delicious.
・I saw my favorite actor on TV today.

The key is to write down one negative event that happened. In the same way that sprinkling a pinch of salt into a cookie dough can help bring out sweetness, awareness of a negative event will serve as a contrast against the positive. This allows positive events to really shine through to make a stronger impression on the brain.

While there is still little data on this Four Good Things method, Professor Fox’s experiments have confirmed that it has a higher stress-relieving effect than just writing down three good things.

Outshine Negativity With More Positivity

Unfortunately, negative events are more likely to leave an impression in our brains, creating a cognitive bias. For example, let’s say we hop on a train and feel pleased that “the train arrived on time smoothly”. This thought fades away pretty quickly. On the other hand, a negative thought like, “I just missed the train by a few seconds, and now I have to wait until the next one,” will leave a stronger impression on the brain. The stronger the impression, the longer the memory will be retained. Soon, we find ourselves repeatedly experiencing the same feelings every time a similar event happens. As a result, a cognitive bias is created in our minds, leading us to believe that, “I always miss the train by a few seconds. I’m so unlucky.”

In order to avoid creating this bias in our thinking, we need to counteract the impressions of negative events as they occur. Since negative events leave stronger impressions than positive events, counteracting one negative event with one positive event is not enough to achieve our desired outcome. The Four Good Things method aims to eliminate the impact of a negative event by fighting it with four positive events. The idea is simple. Even if something negative happened, if there are even more positive events to remember, the overall impression will turn positive.

If you’re asking yourself, “why am I always so unlucky?” or hold beliefs that, “things just don’t work out the way I want them to,” you may need to correct your own cognitive biases. We can definitely try to increase our stress tolerance and positivity using the Four Good Things.

Throw Away the Negative, Turn to the Positive

The Four Good Things method can potentially eliminate your negative cognitive biases and create a more positive mindset. Give it a try if you want to build a strong mentality to combat stress.

Having a coping mechanism on hand, such as the Four Good Things, 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 knowing how to properly cope with stress.

Image：Unsplash
Reference：
Fox, E. (2013). Rainy brain, sunny brain: The new science of optimism and pessimism. London: Arrow Books.

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Talk to yourself. Does that sound like what old people do? We all do it in some form whether we are aware or not. For instance, you may have heard your inner voice reassure, “It’ll be okay”. At other times, asking criticizing questions like, “How did I screw this up?” Self-talking is a habitual and natural inner dialogue that we all have. If you don’t recall, these self-talks may be happening unconsciously for you. Moreover, the inner voice usually helps us plan, motivate, problem-solve, practice critical thinking, and reflect. Talking to ourselves can also help us find healthy ways to relieve stress.

For many of us, the self-talk persona is directly tied to our self-worth image. Furthermore, self-dialogues are typiclly shaped by how the surrounding people talked to us as we grew up. What have you said to yourself recently? Moreover, was the voice positive and encouraging, or was it full of self-criticism? Learning how to control our internal conversations can have a positive effect on our mental well-being and stress coping capabilities. Therefore, the next time you talk to yourself, try to listen to the intentions of your internal voice

Positive & Negative Ways to Talk to Yourself

Negative Self-Talk

An increase in negative self-talk allows the development of self-doubt and poor self-perception. This refers to negative or harmful intent behind the languag you use when you talk to yourself. Negative self-talk leads to higher stress, anxiety, depression, and shame. In addition, research indicates that self‐criticism is related to stress‐induced changes in our biochemistry.

If the tendency of self-criticism is already a habit, it can be hard to catch. In this case, observations of our internal dialogues can identify where the negative traps are. Some environments or people may be making you vulnerable to negative self-talk. Being aware of situations prone to stimulate negativity can help us navigate better, prepare, and avoid them altogether. Another good method is to recognize, stop, and evaluate how you talk to yourself in times of stress. If we feel entangled within our own negative thoughts, we can instead focus on how to rephrase our experience in a neutral or positive light. Changing the way we think may take some time, but with practice, we can re-wire our brains to steer away from toxic internal conversations. Moreover, this is essential in finding healthy and appropriate ways to relieve stress.

Positive Self-Talk

An increase in positive self-talk enhances our motivation, performance, and general well-being. This refers to positive and helpful intent behind the language you use when you talk to yourself. An optimistic and encouraging perspective leads to better mental skills for problem-solving, out-of-the-box thinking, and coping skills for hardships or challenges. In addition, it can relieve the harmful effects of stress and anxiety.

A study on the impact of self-talk affirms the important habit of restating negative statements into positive ones. Scientists say that consciously feeding our minds with positive empowering self-talk is a crucial skill that changes our perspectives and attitudes towards ourselves and others. This is why many self-help advisors suggest using daily positive affirmations. Therefore, try to increase the frequency and volume of encouraging internal dialogues through self-talk. Hanging out with positive people can also help. This is because the people we surround ourselves with can have a huge impact on the language we tend to use. See how you can reframe a negative comment into a more encouraging one. In the end, the best pep-squad for you is YOU!

‘How’ You Talk to Yourself Matters

A Constructive Second-Person Dialogue

Some of us may find that forced positivity onto our inner thoughts can be uncomfortable. People who identify themselves as ‘realists’ may have difficulties turning a blind eye to the negative while covering it with positive self-talk. In other words, when you talk to yourself, it’s not as simple as drowing yourself in positive rhetoric. The good news is that there are more constructive and effective ways to relieve stress.

In 2014, a research team at Michigan University examined the different ways people held their internal conversations and how it affected them. Researchers asked participants to prepare for a public speech, and then divided them into different groups. Each group was given instructions to perform self-talk using different pronouns as they prepared. The results revealed that the pronouns and language mattered more so than whether the conversation was negative or positive. Above all, the group that used second-person pronouns performed the best; feeling less regret, shame, or stress after their speech. These results help us understand that small shifts in pronoun use towards ourselves influence our ability to regulate feelings, thoughts, and behaviors, even under social stress. In other words, when you talk to yourself, try to use second-person pronouns!

Pronouns Matter When You Talk to Yourself

To give a comparative, here are examples of a first, second, and third-person perspective. Try reading these sentences out loud as if to talk to yourself, and feel the difference.

First-person conversation:
A. “I should prepare for my exams. Why haven’t I started?”
B. “I am not nervous. I am going to talk slowly so people understand me.”

Second-person conversation:
A. “You should prepare for your exams. Why haven’t you started yet?
B. “Don’t be nervous. You should talk slowly so that people understand you.”

Third-person conversation:
A. “(Your Name) should prepare for his/her exams. Why hasn’t he/she started yet?
B. “(Your Name) shouldn’t feel nervous. (Your Name) should talk slowly so that people understand him/her.”

A first-person question like “Why haven’t I started?” can sound like self-criticism. On the other hand, a second-person perspective can create a friendly distance when you talk to yourself. Subsequently, the third-person pronoun may feel more distant where the closeness fades away. Therefore, according to science, introspections in the second-person creates the perfect distance between our internal voice and issues.

Self-Distance When You Talk to Yourself

When we are self-immersed in situations, we tend to use first-person pronouns. Switching-up pronouns can be effective in creating a “self-distance” when you talk to yourself. Self-distancing is the ability to critically reflect on ourselves from an external perspective. In addition, this naturally tends to follow the languages of a second or third-person pronoun. When we talk in third-person, our brain behaves the same as if we were talking to another person.

Why is internal self-distancing an important skill to our mental health? First, it can assist us to better regulate anxieties under stress, as well as objectively find healthy ways to relieve stress. Second, it helps us appraise potential social stressors as less threatening and more so a healthy challenge to take on. Third, it strengthens us to preserve self-control in stressful situations, also helping us to perform better.

Self-Distancing in Practice

Here is how to create self-distance when you talk to yourself:

• Use second-person pronouns to assure that you are not self-immersed.
• Offer reassurance and encouragement, the same as you would do for a friend who’s struggling.
• Acknowledge your emotions. Instead of dismissing it, see if you could give constructive and compassionate advice.
• Visualize the goal. Detach yourself from the current moment and concentrate on making a plan to achieve results.
• Journal. Writing things on paper can create the necessary emotional distance for more objective perspectives.

Self-distancing through visual imagery can also be useful, but a lot of times it requires environments where we can concentrate on our imaginations. Talking to ourselves through an internal dialogue is much easier to do even while we are carrying difficult tasks. This is why using second-person pronouns when you talk to yourself is one of the best ways to relieve stress.

Talk to Yourself as a Mental Health Check-In

Practicing our skills in self-talk is a great way to regulate our mental health. After all, our own voice what we will be hearing most repeatedly throughout life. Furthermore, it’s something we can start immediately without external help and feel instant results of encouragement. Therefore, try to talk to yourself regularly and check in on your own emotions and feelings. This could help regulate and maintain a healthy mind, as well as finding appropriate ways to relieve stress as necessary. Do you talk to yourself in a way that excels you or harms you? Give yourself a chance to be the best support possible!

→ 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

References:

Cascio, C. N., O’Donnell, M. B., Tinney, F. J., Lieberman, M. D., Taylor, S. E., Strecher, V. J., & Falk, E. B. (2015). Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation. Social Cognitive and Affective Neuroscience, 11(4), 621–629. https://doi.org/10.1093/scan/nsv136


Chopra, K. (2012). Impact of positive self-talk. University of Lethbridge Research Repository. https://hdl.handle.net/10133/3202


Gruen, R. J., Silva, R., Ehrlich, J., Schweitzer, J. W., & Friedhoff, A. J. (1997). Vulnerability to Stress: Self-Criticism and Stress-Induced Changes In Biochemistry. Journal of Personality, 65(1), 33–47. https://doi.org/10.1111/j.1467-6494.1997.tb00528.x


Holland, K. (2018, October 17). Positive Self-Talk: How Talking to Yourself Is a Good Thing. Healthline. https://www.healthline.com/health/positive-self-talk


Kross, E., Bruehlman-Senecal, E., Park, J., Burson, A., Dougherty, A., Shablack, H., Bremner, R., Moser, J., & Ayduk, O. (2014). Self-talk as a regulatory mechanism: How you do it matters. Journal of Personality and Social Psychology, 106(2), 304–324. https://doi.org/10.1037/a0035173


Rawlings, R. (2019, May 7). The Connection Between Self-Talk and Wellbeing – Mind Cafe. Medium. https://medium.com/mind-cafe/what-self-talk-has-to-say-about-mental-health-d87a22ca0848

The post Instant Ways to Relieve Stress – Talk To Yourself appeared first on SELF MIND.

The Widely-Used Method of Keeping a Diary

The “three good things” utilizes the popular self-care technique of writing in a diary. It’s very simple in practice. All you have to do is write down 3 positive things that happened that day, every day before bed. That’s all there is to it. What you choose to write down can be anything if it makes you feel positive. It could be little things that happened in your day, such as that your family was in a good mood, or you woke up in the morning feeling rested.

According to a study conducted by the University of California, subjects who practiced this habit for 10 weeks increased their resistance to stress by 25%. The three good things method has many positive benefits, including but not limited to:

・Increased feelings of happiness from reminiscing the positive
・Increased proactivity in finding the good in life, resulting in optimism
・Induces natural sleep when made into a regular bedtime habit

The one controversy experts have about this method is the frequency it’s practiced. Some say its best to practice it every day, while others say it’s more effective if done once a week. Moreover, because it’s a well-known technique, there are so many studies about its various perspectives, some of which claim that its effects on happiness are minimal. Just because it’s a commonly recommended method in self-help books, doesn’t mean that it works like magic for everybody.

Having said that, the three good things is definitely a very quick and easy stress care method that has potential for many good outcomes. The investment required in time and money are very low, so why not give it a consistent try!

Refine Your Ability to Find the Positive

In this world, there are people racked with stress, spending their days feeling gloomy – while there are others who have positive outlooks on everything, seemingly always happy even from afar. What is the difference between these two types of people? Of course, there may be inherent differences in personality, living environment, or social standing. But maybe, people with a higher sense of happiness are just “better at finding the positive in life”.

Many of us focus on negative experiences where we repeatedly remind ourselves of the bad. This leads our thinking to be more negative in general. In order to suppress these negative thoughts and practice positivity, we need to intentionally focus our consciousness on positive events.

The three good things method serves as a practice for turning your awareness to positive events. Once you make a habit out of it, you’ll acquire a strong mentality that’s resilient to stress.

Throw Away the Negative; Turn to the Positive

Practicing the ‘three good things’ method creates the potential to improve our sense of happiness and resilience towards stress. It’s perfect for people who want to build strong mentalities against stress.

Having coping mechanisms on hand, such as the ‘three good things’ 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：
Jeffrey J. Froh , William J. Sefick , Robert A. Emmons

「Counting blessings in early adolescents: An experimental study of gratitude and subjective well-being」

（Nat Hum Behav. 2017 May; 1(5): 0093）

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Make Stress Disappear in 14 Seconds

The Positive Memory method was devised by Rutgers University in New Jersey. It’s a technique that is considered to have a quick and strong effect on relieving stress. The steps are very simple. All you have to do is remember happy memories for 14 seconds. In an experiment, this is all it took for the participants for their stress to start lifting off their shoulders.

In addition, experiments showed that the participants’ cortisol levels were suppressed when the Positive Memory method was practiced. Cortisol is known as the stress hormone that secretes when we feel stress. This means that the Positive Memory method not only makes us feel better but has a scientific basis as to why it relieves stress.

The good memories you pick during this exercise can be anything, given that it’s something that makes you feel happy. Success in the workplace, a fun holiday, a compliment from a friend, etc. It can really be anything, as long as it is a positive memory.

Stock Up on Good Memories

It’s not a bad thing to feel stress in our day to day life. The problem occurs when we avoid dealing with the stress and ignore it. It’s normal for the aforementioned hormone, cortisol, to temporarily increase when we feel stress. But if we leave our stress unresolved, it will eventually trigger a big stress response within.

In recent years, there’s been an uptick of interest in mental health. This has lead to many different mental care methods widely available over the internet. Some of these techniques may be difficult for beginners, and many of them require us to spend a lot of money and time. This might put some people off if they believe it’s too difficult to put into practice. On the other hand, all you need for the Positive Memory method are your good memories. You don’t need money or any special techniques. Moreover, it has been scientifically proven to reduce stress in just 14 seconds. It may be hard to come by another stress care method that is as easy and efficient and this one.

It may be difficult to conjure up good memories when we’re feeling strong frustrations and anxieties. To make things easier, keep a strong focus on the positive events that occur on a regular basis and keep a stock of good memories in mind.

・Write down your positive memories in a notebook or diary.
・Keep an item that has a positive memory attached to it, such as a photograph.

By practicing these things on a regular basis, you’ll remember the good memories more strongly and more quickly, even when you’re in a stressful state of mind.

Recall Good Memories for a Positive Mindset

The Positive Memory method allows you to alleviate negative emotions in a short amount of time, using nothing but your recollection of good memories. Give it a try whenever you feel stressed in your daily life.

Having a coping mechanism on hand, such as this Positive Memory 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.

→ 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：
Megan E. Speer，Mauricio R. Delgado
「Reminiscing about positive memories buffers acute stress responses」（Nat Hum Behav. 2017 May; 1(5): 0093）

The post Instant Ways to Relieve Stress – Recalling Positive Memories appeared first on SELF MIND.

Everything in our life can be a potential seed for worrying and stress. It affects all of us. How good are you with coping with the stress you come to face with? One method to reduce stress involves pressing an imaginary button in the palm of youe hand. Imagine the button is connected to your brain. Then, as you push the button, it sends signals to your mind to “turn off” all negative and stressful thoughts. In reality, it’s a little more complicated than that. This article will show you how to practice this method in detail. Will you press the button?

Push the Button to Reduce Stress

“You cannot always control what goes on outside. But you can always control what goes on inside.”

– Wayne Dyer
(American writer & speaker)

Stress can manifest itself as both emotional and physical influences on our well-being, and the list of the negative impact it has on us is long. Learning how to handle our stress can increase our happiness and health.

Dr. Don Joseph Goewey is the author of the book The End of Stress: Four Steps to Rewire Your Brain. He is also a pioneer in breakthrough approaches to overcome catastrophic life events. In his book, he explains how our auto-pilot perpetual stress reactions can be trained to sustain calmness. One of the tools he uses called the “Clear Button” method works great on acute stress and worries. If you are feeling the need to reduce stress instantly, this is a great exercise to try. Keep reading to find out how to push the button!

The 6 Steps to the Clear Button Method

1. Imagine a Button in Your Palm

Imagine a button at the center of your palm. When you push the button, it sends a signal to the primitive brain to stop negative, stressful, or pessimistic thoughts or judgments.

2. Push the Button

Push the button on your palm. As you keep pressing, slowly bring your attention to your breathing.

3. The Red Breath

Take a breath. On the inhale, count “1”. Then on the exhale, think red.

4. The Blue Breath

Take another breath. On the inhale, count “2”. Then on the exhale, think blue.

5. The Green Breath

Take a third breath. On the inhale count “3”. Then on the exhale, think green.

6. Let Go

Take one more breath and on the exhale, let your mind go completely. Relax into the present moment. Assert your intention to be at peace as you relate to whatever challenge you face. Be confident in the clarity your state of calm now affords you.

Push the Button Whenever You Feel Stressed

How did that feel? According to Dr. Goewey, we can steal away our attention from the primitive parts of the brain that focus on survival (a.k.a. the part that creates our worries), by when you push the imaginary button and count. This also temporarily takes out your negative thoughts, helping to reduce stress. Concentrating on the steps can be difficult when stress levels are high. However, even if your attention wanders into other thoughts, there’s no need to panic. Just calmly re-focus and get back to the step you were at.

Will You Press the Button?

Stress can be positive in small doses. It helps us stay focused, accomplish goals, boost memory, and provide us the necessary survival reactions at times of crisis. However, prolonging stress can be detrimental to our mental and physical health. Having tips on how to cope with stressful times can help you manage a healthier mind and body. Next time a stressful situation occurs, try push the button to help reduce stress instantly!

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!

Image: Unsplash
Reference:

About Don Joseph Goewey. (2018, July 31). Don Joseph Goewey. https://donjosephgoewey.com/about-don-joseph-goewey/


Goewey, D. J. (2014a). The End of Stress: Four Steps to Rewire Your Brain. Atria Books/Beyond Words.


Goewey, D. J. (2014b). The Starter Kit for Resetting the Brain’s Auto Pilot from Stressed to Stress-Free. https://www.heilpraktikerschule.ch/fileadmin/hps_files/02_Dateien/04_Downloads/04_Diverse/Starter_Kit_Don_Joseph_Goewey.pdf


Marks, H. (2011, April 29). Stress Symptoms. WebMD. https://www.webmd.com/balance/stress-management/stress-symptoms-effects_of-stress-on-the-body#1

The post Instant Ways to Relieve Stress – Push the Button appeared first on SELF MIND.

4 Reasons to Try Social Media Detox

Better Sleep

Do you struggle to get resful sleep? If so, a social media detox may be essential to fixing your unhealthy sleep patters. Smartphones, computers, TVs, and most other digital devices screens emit a light called ‘blue light’. Furthermore, the sun emits the most blue light. This can be helpful during the daytime as it assists cognitive function, alertness, and adjustments to our sleep-wake cycles. However, continually exposing your eyes to blue light after dark is not recommended. For instance, it can cause symptoms of digital eye strains, mess with our sleeping cycles, and lead to a lack of sleep. Harvard researchers found that blue light suppresses melatonin (hormones that regulate sleep) twice as much as other lights do. Another study found decreased levels in melatonin, while wakefulness arose when people used their devices for just 30 minutes before bed.

Sleep and rest are essential for good health. Moreover, social media detox is essential for healthy sleep. A study from 2019 points out the positive potential of better mental health when shutting off devices and getting better sleep. As easy as it is to check social media in bed before falling asleep, it is best to keep devices away to induce deep sleep and better sleep cycles.

Less Stress and Better Mental Health

Smartphones keep us company everywhere, making it hard to detach from groups we are involved in. For example, there’s school, work, extracurricular activities, and other social obligations. When stressful environments leak into our private time, it makes feel like we need to tend to the needs of others around the clock. As a result, we may end up feeling stressful for much of the day. Therefore it is important to know how to turn away from nonessential needs that are irrelevant to the present moment. This can help decrease stress significantly.

Social Media Detox Experiments

In 2010, twelve universities world-wide participated in a universal experiment called Unplugged where they asked students to go unplugged for just 24 hours. Many turned unsuccessful with withdrawal-like symptoms when detaching from their phones. On the other hand, those who succeeded all reported the amazing benefits they experienced. For example, relaxation, peace of mind, and enhanced enjoyment from being present in the moment. Therefore, we can conclude that successful social media detox can have amazing mental benefits.

In 2015, another team of researchers in Denmark gathered more than 1000 participants to do a one week Facebook Experiment. In this study, the researchers looked at the impact of Facebook on our well-being. They found that quitting Facebook for just one week had significant positive effects. Overall, the participants’ life satisfaction increased, and emotions became more positive. A UK study in 2018 looked at over 10,000 teens and also found that longer use of social media correlated with body weight dissatisfaction, depressive symptoms, and low self-esteem. Therefore, even a short social media detox can create the mental breathing space that we deserve.

Quality Use of Time

A social media detox may be needed now more than ever. Our portable devices are so convenient and entertaining that it’s easy to get sucked into their luring appeal. With social media designed to be addictive, its ability to keep us engaged also keeps us from our will and possibilities to make better use of our time. More than half of the world population uses social media now, and some of us are so attached to the point that focusing on other activities becomes difficult. Furthermore, some may even go through withdrawal-like symptoms in extreme cases.

According to Global WebIndex’s 2020 research, “Social media users are now spending an average of 2 hours and 24 minutes per day multi networking across an average of 8 social networks and messaging apps”. Additionally, our time spent on social media keeps increasing every year. In effect, the WHO estimates that our total use in social media would sum up to 6 years 8 months within our global lifespan of 72 years. This is more than double compared to 1 hour and 2 minutes per day; the average time Americans spend eating and drinking in a day.

If you’re struggling to find the time to start a new habit, project, or commitment, you may want to look into where you’ve been investing your time. Above all, our attention time is a quality resource. So, limiting social media use and practicing the occational social media detox will open up more possibilities for activities that matter.

More Meaningful Interactions

A social media detox could also be beneficial for your personal relationships with others. Interactions we experience through social media has a different kind of nature from real-life in-person interactions. Social media can distort our sense of reality because many of us post highly curated and edited versions of our experiences. Meeting people in-person, spending time together, and understanding both the realistic highs and lows helps maintain a healthier perspective and relationship in general. Moreover, there are many socially nuanced cues we use in-person that never make it through social media. Psychologists mention this in their journal article too:

“Overreliance on technology has led to an impoverishment of social skills, leaving individuals unable to engage in meaningful conversations because such skills are being sacrificed for constant connection, resulting in short-term attention and a decreased ability to retain information. Individuals have come to be described as “alone together”: always connected via technology, but in fact isolated.”

– Daria J. Kuss & Mark D. Griffiths

The Unplugged experiment participants who attempted a social media detox for 24 hours also voiced that they experienced more meaningful social interactions. Harvard research suggests meaningful relationships correlate with longevity and better emotional, mental, and physical health. So, if you tend to reach out to people on social media, opt-in for a phone call or a face-to-face meet up to catch up next time.

How to Social Media Detox

Maybe you understand the benefits of a social media detox, but just don’t know where to start. Here are a few suggestions on how you can try:

1. Reduce Social Media Time with Apps

A social media detox could be a challenge, especially if it’s ingrained in your daily habit of checking things online. Fortunately, there are plenty of apps developed to help you through this process. For example, you could install an app controls the daily time you spend on social media sites. A social media detox doesn’t mean you have to go cold turkey. Just set a time limit to your usage to assure you aren’t spending excessive hours. An experimental study shows that just a 10-minute usage decrease per platform can be effective, so don’t be afraid to start small!

2. Try A Scheduled Fast

There are experiments that claim a social media detox of just 24 hours is effective. A one-week off Facebook experiment also showed significant results. Therefore, if you haven’t tried yet, going off social media for a set time period may lead to pleasantly surprising results. Give yourself a set duration to cut off from social media. A thoughtful reflection afterward can help you see how social media influences your day to day life.

If you are experienced in social media detox practices and want more of a challenge, I recommend a regularly scheduled fast. For example, setting just a day weekly as “Media-Free Day” or a monthly “No Social Media Week” can create healthy breaks from social media. Daily “Media-Free Hours” can also be just as helpful.

3. No Devices in the Bedroom

If your number one concern is quality sleep, prohibiting devices from your bedroom can be effective. It’s easy to get into the never-ending loop of browsing when we’re in bed, and the blue light emitting from your phone won’t help either. For instance, move your charging station to a location outside your bedroom and use an alarm clock to wake up. This will help you fall asleep better, and provide a more peaceful bed-time/morning hours. Therefore, if you’re struggling to get healthy sleep, a nighttime social media detox may be the place to start.

4. Try with a Buddy

Who says a social media detox can’t be a social activity? When trying something new, an accountability partner can make a huge difference. You’d be more motivated to keep up with goals while also having someone to discuss the challenges. Find someone who’s interested in trying with you. This shared experience can deepen your friendship while you’re at it.

While social media has brought our worlds closer than ever, the constant flow of information has diverted our quality of attention scattered. Moreover, as our digital capabilities grow exponentially towards efficiency, it becomes harder to keep up with the side effects it has on our day-to-day. For this reason, a social media detox may be the perfect way to get a much-needed break to find the peace and happiness we need.

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:

Average Time Spent Daily on Social Media (Latest 2020 Data). (2020). BroadbandSearch. https://www.broadbandsearch.net/blog/average-daily-time-on-social-media#post-navigation-1


Chaffey, D. (2020, August 3). Global social media research summary July 2020. Smart Insights. https://www.smartinsights.com/social-media-marketing/social-media-strategy/new-global-social-media-research/



Harvard Health Publishing. (2017, June). Can relationships boost longevity and well-being? Harvard Health. https://www.health.harvard.edu/mental-health/can-relationships-boost-longevity-and-well-being


Harvard Health Publishing. (2020, July 7). Blue light has a dark side. Harvard Health. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side


How a Media Fast can Benefit your Health | Paleo Leap. (2015, September 11). Paleo Leap. https://paleoleap.com/media-fast/


Hunt, M. G., Marx, R., Lipson, C., & Young, J. (2018). No More FOMO: Limiting Social Media Decreases Loneliness and Depression. Journal of Social and Clinical Psychology, 37(10), 751–768. https://doi.org/10.1521/jscp.2018.37.10.751


Kelly, Y., Zilanawala, A., Booker, C., & Sacker, A. (2018). Social Media Use and Adolescent Mental Health: Findings From the UK Millennium Cohort Study. EClinicalMedicine, 6, 59–68. https://doi.org/10.1016/j.eclinm.2018.12.005


Kuss, D., & Griffiths, M. (2017). Social Networking Sites and Addiction: Ten Lessons Learned. International Journal of Environmental Research and Public Health, 14(3), 311. https://doi.org/10.3390/ijerph14030311


McCarthy, N. (2020, July 31). Where People Spend The Most Time Eating & Drinking. Statista Infographics. https://www.statista.com/chart/13226/where-people-spend-the-most-time-eating-drinking/


Moeller, S. D. (2010). the world UNPLUGGED. The World UNPLUGGED. https://theworldunplugged.wordpress.com/


Pantic, I. (2014). Online Social Networking and Mental Health. Cyberpsychology, Behavior, and Social Networking, 17(10), 652–657. https://doi.org/10.1089/cyber.2014.0070


Sangerma, E. (2020, May 6). How to Do a Social Media Detox (and Why You Should Right Away). Medium. https://medium.com/swlh/how-to-do-a-social-media-detox-and-why-you-should-right-away-91fca8841aee


Tromholt, M. (2016). The Facebook Experiment: Quitting Facebook Leads to Higher Levels of Well-Being. Cyberpsychology, Behavior, and Social Networking, 19(11), 661–666. https://doi.org/10.1089/cyber.2016.0259


Viner, R. M., Gireesh, A., Stiglic, N., Hudson, L. D., Goddings, A.-L., Ward, J. L., & Nicholls, D. E. (2019). Roles of cyberbullying, sleep, and physical activity in mediating the effects of social media use on mental health and wellbeing among young people in England: a secondary analysis of longitudinal data. The Lancet Child & Adolescent Health, 3(10), 685–696. https://doi.org/10.1016/s2352-4642(19)30186-5


Wahnschaffe, A., Haedel, S., Rodenbeck, A., Stoll, C., Rudolph, H., Kozakov, R., Schoepp, H., & Kunz, D. (2013). Out of the Lab and into the Bathroom: Evening Short-Term Exposure to Conventional Light Suppresses Melatonin and Increases Alertness Perception. International Journal of Molecular Sciences, 14(2), 2573–2589. https://doi.org/10.3390/ijms14022573

The post Why and How You Should Try Social Media Detox Right Now appeared first on SELF MIND.

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.

image：Unsplash
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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