Feeling Down and Overwhelmed by Life’s Challenges? 19 Steps to End Worrying.

 

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“Life is like riding a bicycle. To keep your balance, you must keep moving.” —Albert Einstein.

Hello my friends!

Worry is a form of thinking.  How we worry can either be constructive or destructive. Worrying is feeling uneasy or being overly concerned about a situation or problem. With excessive worrying, your mind and body go into overdrive as you constantly focus on “what might happen.” Sometimes, a little worry or anxiety is helpful. It can help you get ready for an upcoming situation. But excessive worry or ongoing fear or anxiety is harmful when it becomes so irrational that you can’t focus on reality or think clearly.

Chronic worry and emotional stress can trigger a host of health problems. The fight or flight response causes the body’s sympathetic nervous system to release stress hormones such as cortisol. These hormones can cause physical reactions such as:
Difficulty swallowing
Dizziness
Dry mouth
Fast heartbeat
Fatigue
Headaches
Inability to concentrate
Irritability
Muscle aches
Muscle tension
Nausea
Shortness of breath.

There are 19 steps you can do to stop the pattern of excess worry and live a happier life.

1.Identify your stress situations and what you’re worried about.

2. Make time for Faith. “ The simplicity of our life of contemplation makes us see the face of God in everything, everyone, and everywhere, all the time”. Mother Teresa.

3. Challenge Your Beliefs About Worry.

What is the evidence that the thought is true? That it’s not true?
Is there a more positive, realistic way of looking at the situation?
What’s the probability that what I’m scared of will actually happen? If the probability is low, what are some more likely outcomes?
Is the thought helpful? How will worrying about it help me and how will it hurt me?
What would I say to a friend who had this worry?

4. Practice Realistic Thinking.

5. Write down your worries.

6. Setting aside a certain amount of time (10-15 minutes) each day to consider worries and avoiding thinking about them at other times in the day.

7. Make your worries boring. If there is a specific worry that bothers you often, you can try to make it boring, so your brain will return to it less often. Do this by repeating it in your head again and again for several minutes.

8. Interrupt negative thought loops and replace them with positive ones.

9. Think of how to solve the problem. Knowing what to do if a dreaded event does occur can help reduce the anxiety that develops from an imagined scenario.

10. Think about social influences. Emotions can be contagious. If you spend a lot of time with other worriers, or people who make you anxious, you may want to reconsider how much time you are spending with those people.

11. Accept the Things You Cannot Change.

12. Embrace uncertainty.

13. Try not to isolate yourself. Develop deep relations.

14. Get moving.

15. Take a yoga or tai chi class.

16. Try deep breathing.

17. Meditate.

18. Stay focused on the present.

19. Practice progressive muscle relaxation.

And always remember:

“You’re only here for a short visit. Don’t hurry, don’t worry. And be sure to smell the flowers along the way.” —Walter Hagen.

Love always,

Vassiliki xxxx

 

 

 

 

 

 

 

 

 

 

How you relate to yourself affects your potential

Hello my friends!

I love this book of Emma Seppala. The title is “The Happiness Track. How to apply the science of happiness to accelerate your success”. It is smart and compassionate!

“The truth is that most of us are not kind to ourselves in our quest for success. We’ve been taught that to be successful, we need to play to our strengths, so we had better find out the things that we are innately good at and stick to them—because we are unlikely to overcome our weaknesses. If I am bad at math, I probably shouldn’t go into accounting or engineering. If I’m not a people person, I had better stay out of sales. And when we do run up against our weaknesses, we feel that we have to be self-critical. Self-criticism
will keep us honest about our shortcomings and ensure we stay motivated and on our toes. By always demanding better of ourselves, we’ll do our best. Recent scientific research suggests that these ideas are myths. There is no doubt that knowing your strengths and weaknesses is a good idea. However, the way you approach them can set you up either for success or for failure. The way you view yourself (do you believe your strengths are limited?) and the way you respond to failures (are you your worst critic, or can you treat yourself as you would a friend?) have a tremendous impact on your personal and professional lives. Understanding that you can build new strengths rather than limiting yourself to the ones you perceive that you have and being self-compassionate rather than self-critical will help you to be resilient in the face of failure, to learn and grow from your mistakes, and to discover opportunities you otherwise would never have found. As a consequence, you will feel grateful, be far happier, and your chances for success will increase manifold”.

Love always,

Vassiliki  xxxx

The story of a blind girl

Hello my friends,

I would like to share with you a story I found online which teaches us that we all have to be grateful every single day.
There was a blind girl who hated herself just because she was blind. She hated everyone, except her loving boyfriend. He was always there for her. She said that if she could only see the world, she would marry her boyfriend.
One day, someone donated a pair of eyes to her and then she could see everything, including her boyfriend. Her boyfriend asked her, “Now that you can see the world, will you marry me?”
The girl was shocked when she saw that her boyfriend was blind too, and refused to marry him. Her boyfriend walked away in tears, and later wrote a letter to her saying:

“Just take care of my eyes dear.”

This is how human brain changes when the status changed. Only few remember what life was before, and who’s always been there even in the most painful situations.
Life Is A Gift
Today before you think of saying an unkind word–
think of someone who can’t speak.
Before you complain about the taste of your food–
think of someone who has nothing to eat.
Before you complain about your husband or wife–
think of someone who is crying out to God for a companion.
Today before you complain about life–
think of someone who went too early to heaven.
Before you complain about your children–
think of someone who desires children but they’re barren.
Before you argue about your dirty house, someone didn’t clean or sweep–
think of the people who are living in the streets.
Before whining about the distance you drive–
think of someone who walks the same distance with their feet.
And when you are tired and complain about your job–
think of the unemployed, the disabled and those who wished they had your job.
But before you think of pointing the finger or condemning another–
remember that not one of us are without sin and we all answer to one maker.
And when depressing thoughts seem to get you down–
put a smile on your face and thank God you’re alive and still around.
Life is a gift – Live it, Enjoy it, Celebrate it, and Fulfill it.

Love always

Vassiliki xxxx

Want a young child to “help” or to “be a helper”? Word Choice Matters.

My dearest friends, hello!

Can a subtle linguistic cue that invokes the self motivate children to help? In two experiments, 3- to 6-year-old children (N = 149) were exposed to the idea of “being a helper” (noun condition) or “helping” (verb condition). Noun wording fosters the perception that a behavior reflects an identity-the kind of person one is. Both when children interacted with an adult who referenced “being a helper” or “helping” () and with a new adult (), children in the noun condition helped significantly more across four tasks than children in the verb condition or a baseline control condition. The results demonstrate that children are motivated to pursue a positive identity. Moreover, this motivation can be leveraged to encourage prosocial behavior.
The study, by researchers at the University of California, San Diego, the University of Washington and Stanford University, appears in the journal Child Development. The researchers carried out two experiments with about 150 children aged 3 to 6 from a variety of ethnic and racial backgrounds who came from middle- to upper-middle-class homes. In both experiments, an adult experimenter began by talking to children about helping. The only difference between the two studies was that in one, helping was referred to with a verb (e.g., “Some children choose to help”), while in the other, it was referred to with a noun (e.g., “Some children choose to be helpers”). Then the children began playing with toys. While they were playing, the adult provided four opportunities for the youngsters to stop and help the experimenter – to pick up a mess, open a container, put away toys, and pick up crayons that had spilled on the floor. In each case, the children had to stop playing to help.
Children who heard the noun wording (helper) helped significantly more than children who heard the verb wording (help). When the experimenter talked to youngsters about helping, using verb wording, the children didn’t help any more than when the experimenter never brought up helping at all.
“These findings suggest that parents and teachers can encourage young children to be more helpful by using nouns like helper instead of verbs like helping when making a request of a child,” said Christopher J. Bryan, assistant professor of psychology at UC San Diego, who worked on the study. “Using the noun helper may send a signal that helping implies something positive about one’s identity, which may in turn motivate children to help more.”

Love always,
Vassiliki  xxxx

EIGHT THINGS GREAT TEACHERS DO DIFFERENTLY

My friends, hi!

I would like to share with you this great article written by Samantha Twiselton published by The Conversation. Samantha Twiselton is a Director of Sheffield Institute of Education and Professor of Education at Sheffield Hallam University.
The ten shortlisted teachers from across the globe were announced in a video from Bill Gates and they are all outstanding individuals making a significant difference to the lives of their students and their communities – some of which are in very challenging contexts.
Here are eight traits that help to make the best teachers:
1. They embrace their powers.
The best teachers recognize and embrace their potential to have a transformative impact on the wider future of the nation, and beyond. By promoting positive values, including tolerance, understanding and inclusion, this sense of moral purpose is the engine that drives the best teachers.
2. Encourage pupils to shoot for the stars.
Good teachers set themselves and their pupils aspirational targets and have belief, confidence and a clear vision of where they are heading – both for the immediate future and the longer term.
Students who have experienced what they consider a “great” teacher will often use the word “inspiring”. Having the opportunity to inspire and be inspired by young people is something all teachers should actively seek – for themselves and their students.
3. Face challenges head on.
Great teachers plan how to anticipate, address and learn from challenges – even the most difficult ones. Only by going through this process can a teacher overcome an obstacle, learn from it and continue to move forwards.
In the same way, good teachers also address and challenge any negatives. This is important, because of course, some pupils have negative thoughts about school and their education. And it is part of a teacher’s development to understand the factors contributing to this. If teachers don’t, then they cannot expect positive change to happen.
4. Know how to listen.
Teaching, like other professions, can at times be guilty of navel-gazing and introspection. This can mean those with the most important opinions – the learners and students themselves – can sometimes end up being ignored.
We always ask our student teachers what they think makes a good teacher – most commonly we hear qualities such as making time, enthusiasm and being knowledgeable and supportive. We listen, and we encourage our teachers to listen to their pupils too.
5. A love of learning
Great teachers demonstrate a relentless pursuit of learning for themselves – as well as being deeply fascinated by the learning of others. This can be engaging in new ideas, building knowledge and developing broader perspectives on an academic and social level. As well as the confidence to admit you can never know it all.
6. They can adapt and overcome.
We live in a fast paced world, with teaching often feeling the effects of that relentless pace. An acceptance or acknowledgement of this and the ability to respond to change accordingly makes for a much more effective teacher. And a great teacher knows every day is different – sometimes exciting, often challenging – but ultimately worthwhile.
It’s also important that teachers are able to take an evidence-based approach to how they respond to change. Not all new initiatives are equal and teachers need to be able to critically interrogate them before deciding how to proceed.
7. Are able to connect the dots.
The depth and breadth of knowledge and skill needed to be an excellent teacher is often underestimated. Not only do teachers have to have a good understanding of – and ideally passion for – the subject(s) they teach, but they also need to know how to make this accessible and meaningful for their pupils.
To do this they need to understand a complex and massively interrelated range of factors. This includes child development, cognitive science, social, emotional and behavioral sciences and the practical implications of these – in terms of how pupils behave and what they need to succeed and thrive.
They also need to be able to combine these different kinds of knowledge, effortlessly and automatically to make the best decisions on a moment-by-moment basis as learning unfolds. It is not surprising that this can feel exhausting for teachers (but also extremely rewarding) at times.
8. They recognize the privilege.
This is not a profession that should be entered lightly, it is not for the fainthearted, or for those who are trying to make a quick fix. It is a privilege to be a teacher, to have the opportunity to impact positively on the lives of so many young people, their families and ultimately their communities.
Teachers get to make a difference to the lives of children and young people – improving their life chances and helping to secure their futures. And in this way, teachers have the most important job of all.

Love

Vassiliki xxxx