Julianna Sherriff’s Post

What psychological practices are proven to improve long-term happiness, and why? I would like to begin by emphasizing that happiness is an internal state. The more we seek it externally, the more miserable our lives can become. However, there are indeed practices that can help us tap into our inner happiness. Our daily lives are often filled with distractions that prevent us from introspecting and discovering our true selves. Sometimes, when we attempt to delve inward, our fears obstruct the way. This is often because we've become accustomed to avoiding genuine emotions, perhaps due to a lack of courage. Below, I'll outline some psychologically proven practices that can help us reach our core and enhance our long-term happiness: · Keeping a gratitude journal: Our minds tend to fixate on the negative aspects of life—bad experiences, mistreatment from others, self-criticism, and societal grievances, among others. It's almost as if we subconsciously derive pleasure from focusing on the negatives rather than the positives. This is why maintaining a gratitude journal is crucial. It prompts us to acknowledge the positive aspects of our lives consciously. The benefits of gratitude journaling are manifold: I. It helps us appreciate the good in our daily lives. II. It prevents us from adopting a victim mentality. III. It instils hope and motivation in us to face each day. IV. It encourages us to see situations from different perspectives. V. It fosters a positive outlook on life, which is paramount. VI. It enables us to grasp the bigger picture and slow down the pace of life. · Practicing mindfulness: Much of our suffering stems from our own minds. We often get lost in thought, dwelling on how life should be rather than accepting its reality. This tendency to indulge in self-pity distances us from the present moment. Mental anguish often arises from feeling that something crucial is missing from our lives and yearning for it incessantly. By embracing mindfulness, we can break free from this cycle of negative thinking and learn to appreciate the simple pleasures life offers. Mindfulness also enables us to engage more deeply with our daily experiences, many of which often go unnoticed. There are numerous other proven methods, such as working on self-esteem, cognitive behavioural therapy, meditation, and ensuring adequate sleep. However, the practices I've outlined above are relatively straightforward to incorporate into one's routine and serve as a solid foundation for adopting more advanced techniques. In conclusion, it's essential not to rely on external factors or individuals for our happiness. Ultimately, our happiness is our responsibility and choice. Depending on others for it can lead to the deterioration of relationships. I'll delve into this aspect further another time. For now, I hope these two practices will prove beneficial to you.

Title: Safeguarding Your Serenity: The Art of Protecting Your Peace In the bustling cacophony of modern life, amidst the flurry of responsibilities and constant demands on our attention, there exists a precious yet often overlooked commodity: peace. Amidst the chaos, learning to protect your peace is not just a luxury; it's a necessity, a vital skill for navigating life's ups and downs with grace and resilience. It's about cultivating a mindset and adopting practices that safeguard your emotional well-being, regardless of external circumstances. Here are a few key strategies to consider: 1. Set Boundaries: Boundaries are essential for preserving your peace. Learn to say no to commitments that drain your energy or compromise your values. Prioritize activities and relationships that bring you joy and fulfillment. 2. Practice Mindfulness: Mindfulness is the art of being present in the moment, without judgment. By cultivating mindfulness through practices such as meditation, deep breathing, or simply taking a few moments to appreciate the beauty around you, you can cultivate a sense of inner calm that transcends external challenges. 3. Cultivate Gratitude: Gratitude is a powerful antidote to stress and negativity. Take time each day to reflect on the things you're grateful for, no matter how small. Cultivating a mindset of abundance can help shift your focus away from worries and frustrations, allowing you to experience greater peace and contentment. 4. Limit Exposure to Negativity: In today's digital age, we're bombarded with a constant stream of news, social media updates, and other sources of negativity. While it's important to stay informed, it's equally important to protect your mental health by limiting your exposure to sources of stress and negativity that you can't control. 5. Prioritize Self-Care: Self-care isn't selfish; it's essential for maintaining your overall well-being. Make time for activities that nourish your body, mind, and soul, whether it's exercising, spending time with loved ones, indulging in a hobby, or simply taking a quiet moment to yourself. 6. Seek Support: Don't be afraid to reach out for help when you need it. Whether it's talking to a trusted friend or seeking professional guidance from a therapist or counselor, seeking support is a sign of strength, not weakness. By incorporating these strategies into your daily life, you can cultivate a greater sense of peace and resilience, allowing you to navigate life's challenges with greater ease and grace. Remember, protecting your peace is not a one-time event; it's an ongoing journey, a commitment to yourself and your well-being. So, take a deep breath, embrace the present moment, and learn to protect your peace, one day at a time. Feel free to share your thoughts and experiences on the journey of protecting your peace in the comments below. Let's inspire each other to cultivate greater serenity in our lives. #inceptbeingwise #thinkwise #peace #love #negativity

Gratitude is powerful. Studies have linked it to: ↳Lower anxiety and depression ↳Improved heart health ↳Increased happiness ↳Reduced stress ↳Better sleep ↳Better relationship quality ↳And increased optimism And, when practiced by managers, gratitude has been shown to increase: ↳Productivity ↳Retention ↳And engagement Here are 9 simple ways to increase gratitude in your life: 1) Say "thank you" ↳That's it. Try to say thanks to at least one person in your life each day, and especially anyone you might be taking for granted ↳Sharing gratitude can be even more impactful than keeping it to yourself 2) Write "thank you" ↳Send handwritten notes or messages to people who have made your life better recently ↳This extends how long you're thinking about gratitude, which can make it even more beneficial 3) Reflect on gratitude ↳While sharing is ideal, taking time to reflect to yourself has benefits too ↳Pick a consistent time each day (before getting out of bed, as you're going to sleep, while brushing your teeth) and think about 1 thing you're grateful for 4) Write it down  ↳Writing down your reflections helps underline the gratitude while you're thinking about it ↳And it also has the added benefit of giving you something to look back at when you're in a particularly tough time 5) Have a gratitude ritual ↳Make gratitude fun, accessible, and a shared experience by establishing a tradition ↳Example: Each night at family dinner, have everyone share the best part of their day 6) Surround yourself with grateful people ↳Try to spend more time with people who look for and encourage gratitude ↳And, harder but just as important, cut out people who are toxically negative 7) Practice mindfulness ↳Whether you're familiar with mindfulness or not, anyone can do it: the goal is to focus on the present moment ↳A great way to do this daily is a gratitude walk: walk outside and take note of all 5 senses - what you see, hear, smell, touch, and taste 8) Reframe negatives ↳When things go bad, work to find the lesson or silver lining in it (growth can come from every failure) ↳When complaints pop into your head, or someone annoys you, recognize it, and then look for a different perspective Note: Being grateful does not mean toxic positivity. Life is hard, Sadness and anger are real, And bad days happen. But regularly taking stock of the good in our lives - Of the things we have that we can be grateful for - Brings not just the positive health benefits mentioned above, But also resilience that we can use in tough times too. Gratitude works - and truly is powerful. Give it a try. What are you grateful for today? Personally, in addition to my family and health, I'm grateful for all of you. Thank you. --- ♻ Repost to spread gratitude in your network today, and follow Jon Harper for more content like this.

Why medication alone can’t solve your stress — and how meditation fills the gap Here’s why medication falls short — and how meditation fills the gap: 1. 𝗠𝗲𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻 𝗮𝗱𝗱𝗿𝗲𝘀𝘀𝗲𝘀 𝘀𝘆𝗺𝗽𝘁𝗼𝗺𝘀, 𝗻𝗼𝘁 𝘁𝗵𝗲 𝘀𝗼𝘂𝗿𝗰𝗲 Medications like antidepressants regulate mood and reduce anxiety. But they don’t teach you how to handle stress long-term. Without tools to manage stress, it keeps coming back. This is where the limits of medication become clear. 2. 𝗦𝗶𝗱𝗲 𝗲𝗳𝗳𝗲𝗰𝘁𝘀 𝗮𝗻𝗱 𝗱𝗲𝗽𝗲𝗻𝗱𝗲𝗻𝗰𝘆 𝗿𝗶𝘀𝗸𝘀 Many medications come with side effects that affect well-being. Over time, reliance on medication may lead to dependency. Medication doesn’t offer lasting skills for stress management. It becomes a cycle of treating, but not solving. Now, let’s talk about how meditation fills this gap: 1. 𝗠𝗲𝗱𝗶𝘁𝗮𝘁𝗶𝗼𝗻 𝗿𝗲𝘄𝗶𝗿𝗲𝘀 𝘆𝗼𝘂𝗿 𝗯𝗿𝗮𝗶𝗻'𝘀 𝘀𝘁𝗿𝗲𝘀𝘀 𝗿𝗲𝘀𝗽𝗼𝗻𝘀𝗲 Studies show meditation reduces activity in the fear center. This part of the brain fuels stress and anxiety. Meditation helps you break that stress-anxiety cycle. It changes how your brain responds to stress triggers. 2. 𝗠𝗲𝗱𝗶𝘁𝗮𝘁𝗶𝗼𝗻 𝗯𝘂𝗶𝗹𝗱𝘀 𝗲𝗺𝗼𝘁𝗶𝗼𝗻𝗮𝗹 𝗿𝗲𝘀𝗶𝗹𝗶𝗲𝗻𝗰𝗲 Meditation trains you to observe thoughts without judgment. You become less reactive and more responsive to stressors. Over time, this strengthens your ability to handle stress. 3. 𝗠𝗶𝗻𝗱𝗳𝘂𝗹𝗻𝗲𝘀𝘀 𝗰𝗿𝗲𝗮𝘁𝗲𝘀 𝗹𝗮𝘀𝘁𝗶𝗻𝗴 𝗰𝗵𝗮𝗻𝗴𝗲 Mindfulness meditation promotes present-moment awareness. It reduces rumination and helps you focus on now. Regular practice leads to long-term mental health benefits. This holistic approach improves both emotional and physical well-being. Medication can help, but it’s not the full solution. Integrating meditation builds resilience and long-lasting stress relief. Follow Courtney Koh-Makowsky for more insights on stress management. I help you combine holistic practices for lasting well-being.

Ever thought of sincerely wishing happiness for those who've hurt you? 🤔 Not sarcastically, but with your full heart.💯 This radical act of compassion is called Mettā Meditation. Originating from ancient Buddhist practice, Mettā means "loving-kindness" and is scientifically proven to boost your well-being. It's also one of my favourite self care practices. Research shows Mettā increases feel-good neurotransmitters like serotonin and oxytocin, rewiring your brain for: → 𝗥𝗲𝗱𝘂𝗰𝗲𝗱 𝗦𝘁𝗿𝗲𝘀𝘀 & 𝗔𝗻𝘅𝗶𝗲𝘁𝘆: Lower cortisol levels lead to a calmer mind. → 𝗦𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗖𝗼𝗻𝗻𝗲𝗰𝘁𝗶𝗼𝗻𝘀:  Build deeper relationships with family, friends, and colleagues. → 𝗘𝗺𝗼𝘁𝗶𝗼𝗻𝗮𝗹 𝗥𝗲𝘀𝗶𝗹𝗶𝗲𝗻𝗰𝗲:  Be better equipped to handle life's challenges with grace and poise. I Love Mettā Meditation. 𝗪𝗵𝘆? ☑ It's short and easy: You only need a few minutes to feel the benefits. ☑ It's versatile: You can practice it anywhere—on your way to work, while waiting for your coffee, or after any mindfulness practice. ☑ It transforms your mindset: It shifts your actions from a place of love rather than fear, creating a positive ripple effect in all areas of your life. How to Practice Mettā Meditation? It's easier than you think: 1. Find your 𝗰𝗮𝗹𝗺:  Take a few deep breaths and turn your attention inward. 2. Repeat with 𝗶𝗻𝘁𝗲𝗻𝘁𝗶𝗼𝗻 silently to yourself: - "May I be happy and healthy." - "May my loved ones be happy and healthy." - "May those who hurt me be happy and healthy." - "May all beings everywhere be happy and healthy." 3. Embrace the 𝗳𝗲𝗲𝗹𝗶𝗻𝗴 wholeheartedly: Allow compassion to fill your body and especially your heart. You can optionally close your palms in front of your heart and feel the love. Science supports by sending love to those who've hurt you, it can reduce anger and resentment, increase positive emotions, and enhance your overall wellbeing. 𝐎𝐧 𝐭𝐡𝐢𝐬 𝐖𝐨𝐫𝐥𝐝 𝐊𝐢𝐧𝐝𝐧𝐞𝐬𝐬 𝐃𝐚𝐲 𝐭𝐨𝐝𝐚𝐲, 𝐥𝐞𝐭'𝐬 𝐡𝐞𝐚𝐥 𝐨𝐮𝐫𝐬𝐞𝐥𝐯𝐞𝐬 𝐚𝐧𝐝 𝐭𝐡𝐞 𝐰𝐨𝐫𝐥𝐝 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐩𝐨𝐰𝐞𝐫 𝐨𝐟 𝐌𝐞𝐭𝐭𝐚. 🌟 Want to experience the power of Mettā for yourself? Follow my guided Youtube video in the comment below👇 ---------- I'm your burnout prevention and resilience coach - Ling. Follow 🔔 me for more tips on burnout prevention and stress management. #MettaMeditation #Mindfulness #EmotionalWellbeing #BurnoutPrevention

A Note for my "Dear Worriers", If you find yourself constantly consumed by worry and anxiety, know that you're not alone. In a world filled with uncertainty and challenges, it's easy to get caught up in endless cycles of overthinking and fear. But what if I told you there's another way?   First and foremost, it's important to acknowledge that worrying is a natural part of the human experience. We all have moments of doubt and concern, and that's okay. Instead of striving for perfection or trying to eliminate worry altogether, let's embrace our imperfections and learn to coexist with our fears - Embrace Imperfection.   Rather than berating ourselves for worrying, let's practice self-compassion. Be gentle with yourself, especially during times of stress. Treat yourself with the same kindness and understanding that you would offer to a friend facing similar challenges - Cultivate Self-Compassion   When worries threaten to overwhelm us, it's helpful to gain perspective. Ask yourself: Will this matter a year from now? What's the worst that could happen? Often, simply acknowledging the transient nature of our worries can help alleviate their grip on our minds - Seek Perspective.   While it's natural to worry about the future, it's important not to let fear paralyze us. Instead of dwelling on worst-case scenarios, focus on taking concrete steps to address your concerns. Break tasks down into manageable pieces and tackle them one at a time - Take Action.   Mindfulness offers a powerful antidote to worry. By staying present and grounded in the here and now, we can break free from the grip of anxious thoughts. Practice deep breathing, meditation, or simply take a moment to observe your surroundings and connect with your senses - Practice Mindfulness.   Remember, you don't have to face your worries alone. Reach out to friends, family, or a trusted colleague for support. Talking about your concerns can help lighten the burden and provide fresh perspectives on the challenges you're facing - Find Support.   Finding peace amidst the chaos can feel like an impossible task in a world filled with uncertainty. But by embracing imperfection, practicing self-compassion, seeking perspective, taking action, practicing mindfulness, and finding support, we can learn to tame the worry monster and cultivate a sense of inner calm - Embrace Peace.   Do you find yourself worrying often? What steps are you taking to reduce or eliminate worry from your life? xo

BLESSINGS IN DISGUISE : Note: Feel free to share this article with your friends and colleagues who might need a little encouragement and positivity. Together, we can create a supportive and uplifting environment. 🌟 Embrace Your Blessings: A Guide to Finding Positivity in Tough Times 😊 In the hustle and bustle of office life, it's easy to feel like you're the only one facing problems. The weight of feeling cornered and unlucky can be overwhelming, and the belief that you are cursed can cloud your thoughts. But to all those who feel this way, remember: You are always blessed. 😊 Blessings often come in disguise, and maintaining a positive mindset can help you uncover them. The Power of a Balanced Mind 🧘♀️🧘♂️ A balanced mind is key to handling life's challenges. When your thoughts are organized and your mind is at peace, you can face any number of people and situations with confidence. Here’s how to cultivate a balanced and stable mind: Mindfulness Practices: Incorporating mindfulness into your daily routine can help you stay present and focused. Techniques such as meditation, deep breathing, and mindful walking can significantly reduce stress and enhance mental clarity. 🧘♂️ Positive Thinking: Shifting your mindset to focus on the positive aspects of your life can have a profound impact. ✨ Physical Fitness: Maintaining physical fitness is crucial for mental health. Regular exercise releases endorphins, which are natural mood lifters. A healthy body supports a healthy mind. 💪 Facing Problems Joyfully 😄 When your mind is stable and calm, you can approach problems with a positive attitude. Here’s how to face life’s challenges joyfully: Stay Present: Live in the moment.🕰️ Seek Solutions, Not Problems: When faced with a challenge, focus on finding solutions rather than fixating on the problem itself. This proactive approach can help you feel more in control and less overwhelmed. 🔍 Connect with Others: Surround yourself with supportive friends and colleagues. Sharing your thoughts and feelings with trusted individuals can provide comfort and perspective. 👥 Self-Care: Take time to care for yourself. Engage in activities that bring you joy and relaxation. This could be anything from reading a book, taking a walk, or spending time with loved ones. 🛀 Conclusion 🌈 Life is full of ups and downs, and feeling cornered or unlucky is a natural part of the human experience. However, by maintaining a positive mindset and recognizing the disguised blessings in your life, you can navigate these challenges with grace and resilience. When your mind is balanced and your thoughts are organized, you can face any situation with joy and confidence. Live in the present, cherish each moment, and enjoy the journey of life. Remember, you are always blessed. 😊 #StayPositive #Blessed #Mindfulness #PositiveThinking #SelfCare #ariseroby #ariserobyspeaks 😊

6 Tips to Clear Mental Clutter and Focus Do you ever feel overloaded with thoughts and information? In today's busy world, where work, family, social media, and the news always give us new information, many of us need help to keep our thoughts clear. This can make it hard to concentrate, make you anxious, and stop you from choosing. However, there are ways to clear your mind and get back in charge. Here are six valuable tips to help you clear your mind and concentrate on what's important.   ✍️Write it down to forget it Book writing is an excellent method to relax. Writing down your thoughts helps you understand them. According to the American Psychological Association, diaries can help you recall things and avoid undesirable thoughts. Writing down your feelings and problems frees up your thinking for more essential matters.   📋To-do lists help organize If your mind is full of tasks, make a list. According to the Zeigarnik effect, our brains return to incomplete chores. Writing down anything helps your brain not have to remind you. Making a list lets you see your task and lessens stress from remembering everything.   🥱Sleep well to clear your mind The brain refreshes during sleep. According to research, lack of sleep can impair thinking and memory, making your head even more crowded. Your brain organizes and processes the day while you sleep. Use this to start over tomorrow.   🧘🏻♀️Clear your mind with meditation Meditating helps one focus better and lowers stress, worry, and grief. Regular meditation training enables you to concentrate on the now instead of the past or the future.   Mindfulness meditation lets you view your ideas free from attachment. This technique clears your thoughts and improves decision-making. Meditation, whether guided or in the woods, prevents your brain from processing all the information.   🎯Focus on one task at a time Although many of us are greatly satisfied with our multitasking ability, studies indicate these abilities have little value. Too many distractions cause your brain to make mistakes and make you weary. Multitasking makes your brain feel even more cluttered since it must remember too many things.   📲Put down your phone to clear your mind Most of the time, phones can mess with your mind. Even while not using your phone, its sight can distract you. Constantly checking your phone for updates and messages hinders you from relaxing and focusing on unimportant stuff.   Hide your phone when you need to focus or relax. Instead of mindless phone reading, medical experts recommend yoga, meditation, or outdoor walks to renew your brain. #Focus #MentalHealth #Goal  Follow Decision Maker Magazine 🚶 | Share and like 👍

Declutter.! "Cut the Clutter and Feel Amazing" by Ailsa Frank is a straightforward guide to overcoming self-negating brain-chatter and unlocking your full potential for happiness and well-being. Here are valuable lessons from the book: 😇👌🏻 1.  Identify and Eliminate Negative Patterns: The book empowers readers to identify and eliminate negative patterns of thinking and behaviour that hold them back from feeling amazing. By recognizing, self-awareness and challenging these patterns, we can cultivate a more positive mindset and outlook on life. 2.  Practice Self-Compassion: Self-compassion is essential for nurturing a healthy relationship with oneself. "Cut the Crap and Feel Amazing" encourages readers to treat themselves with kindness, understanding, and forgiveness, fostering self-acceptance and inner peace. 3.  Cultivate Gratitude: Gratitude is a powerful antidote to negativity and dissatisfaction. The book explores techniques for cultivating gratitude and appreciation for the abundance in one's life, leading to greater contentment and fulfilment. 4.  Set Clear Intentions: Setting clear intentions allows individuals to align their actions with their values and goals. "Cut the Crap and Feel Amazing" offers guidance on setting positive intentions and manifesting desired outcomes through focused attention and visualization. 5.  Practice Mindfulness: Mindfulness techniques can help individuals stay present and grounded, reducing stress and enhancing overall well-being. The book provides practical exercises for practising mindfulness and cultivating awareness of the present moment. 7.  Release Limiting Beliefs: Limiting beliefs can sabotage success and happiness. The book guides readers through processes for identifying and releasing limiting beliefs that undermine their confidence and potential, allowing them to embrace new possibilities and opportunities. 8.  Practice Forgiveness: Forgiveness is a powerful tool for letting go of resentment and healing emotional wounds. "Cut the Crap and Feel Amazing" explores techniques for practising forgiveness, both towards oneself and others, and experiencing greater freedom and peace as a result. 9.  Create Positive Habits: Cultivating positive habits can transform your life from the inside out. The book offers strategies for creating and maintaining habits that support health, happiness, and personal growth, leading to long-lasting positive change. 10.  Live with Purpose and Passion: Living with purpose and passion gives life meaning and fulfilment. "Cut the Crap and Feel Amazing" encourages readers to connect with their passions, pursue their dreams, and live authentically, allowing them to experience greater joy and satisfaction in every aspect of their lives. Time to Wake-up and Upgrade..! 😊👍🏻 🙏🏻Harie Om Muralidhar Acharya PS: Book link https://bit.ly/4cjYkdY, Cut the Clutter and Feel Amazing #wisdom #consciousness #happiness