Small Things That Affect Your Mood in Big Ways

We tend to notice how big things affect our mood. Taking a vacation to Hawaii, marriage, divorce, death, and serious financial issues are a few of the big items. However, small things can also impact your mood is a big way, and the small things happen more frequently. Understanding the small, day-to-day experiences that impact your mood is important.

Many of the smaller things in life can affect your mood:

1. Dehydration. If you’re feeling sluggish or irritable, you might just need a drink of water. Some people don’t have the benefit of good thirst mechanisms. Have a glass of water at least every few hours. Your mood might improve considerably.

2. Music. There are at least a few songs that impact your mood in a positive way. It only takes a moment of listening before you can feel your mood shift. Try to listen to a few songs you love each day. Upload them to your smart phone so they’re always handy.

3. Scents. Certain smells can alter your mood. Your smelly cubical mate has one effect. A scent that reminds you of your all-time best date has a different effect.

Are there any scents that you love? Find a candle or air freshener that mimics a smell you enjoy.

4. Weather. Too hot, too cold, too wet, too dry, or just right. A nice day lifts your mood. A dark, rainy day can drag it down.

5. Compliments. Receiving a compliment is sure to enhance your mood. Just a few kind words can have a big impact. Giving compliments can have a positive effect on your mood, too. The opposite is also true. A few unkind words can result in a bad mood. Keep that in mind when you’re talking to others.

6. Sleep. If you have children, you know what they’re like when sleep-deprived. You’re not much better! Ensure that you’re getting enough sleep that your mood isn’t being affected negatively.

7. Your posture. Studies have shown that slouching results in more negative thoughts, and standing or sitting up straight results in more positive thinking.

8. The food you consume. It’s common to have a mild reaction to certain foods and not even be aware of it. Try eliminating certain foods from your diet for a couple of days and see if it changes how you feel. Eliminate one at a time or you won’t be sure which food causes issues. 

9. Financial issues. Even small financial issues can harm your mood. For example, one unexpected bill can create a lot of emotional turmoil.

10. Spending a lot of time with negative people. Whether it’s a coworker, family member, or friend, spending time with a very negative person can sour your mood.

11. Exercise. Interestingly, when you least feel like exercising, doing so seems to have the biggest positive influence on your mood. A brisk walk is all you need to boost your mood. It doesn’t take much to make a difference.

You don’t need to purchase a sports car or vacation if you’re looking to boost your mood. There are plenty of smaller things that can change your mood significantly. These small things can occur on a daily basis and are well worth the effort to either seek or avoid. 

Focus on the small things that enhance or detract from your mood and you’ll enjoy pleasant moods more often.

How to Make a Fresh Start !!!

You’ve thrown your hands up in the air and declared that something must change. You’re ready for a fresh start. While your current situation may be challenging, the intention of making a fresh start is a good sign. It’s much better than giving up!

What do you need to change? Is it just one area of your life or do you need a complete makeover?

You can make a fresh start in any area of your life:

1. Home. Consider giving your living arrangement a makeover. You could move to a new home or change your existing home. Move the furniture or purchase new furniture. Paint the walls a new color. Convert a spare room into a room with a purpose. It could be dedicated to music, arts and crafts, or meditation. 
2. Finances. Create a budget. Work a second job. Talk to a financial advisor. Find a job with a higher salary. Address your debt. Plan for your retirement. Look at your current financial challenges and finally address them with a detailed, step-by-step plan you can stick to. 
3. Social life. It’s time to say goodbye to the people in your life that drag you down and replace them with those that provide a boost to your life. Meet some new friends and try a few new social activities. 
4. Health and body. Hire a personal trainer and join a gym. Find a diet that works for you. Address any health issues you might have.Try a new sport. 
5. Career. Grab your career by the horns and learn new skills that will make a difference. Consider going back to school. 
6. Belief structure. Investigate a new religion or philosophy. Learn how to meditate. Question your beliefs and find a purpose. Read a good book each month and apply what you learn.

These are just a few ideas. You can also address your current relationships, attitude, or fears. It isn’t necessary to change everything at once. In fact, addressing one area at a time will yield better results.

Useful tips for changing your life:

1. Develop systems that support your desired change. For instance, if you want to meditate daily, create a schedule that ensures you’ll be compliant. Use a timer so you won’t worry about spending too much time or falling asleep. 

2. Visualize the change. See yourself with a healthy body or bank account. Allow yourself to feel successful and proud. Project yourself into the future and enjoy the changes you’ve made. 

3. Be willing to fail from time to time. It’s not easy to change. In fact, your brain is highly resistant to change. You’re doing well enough to be alive, and that’s good enough for your brain. It views any change as potentially dangerous, so it’s not going to allow you to change easily. Expect that you’ll struggle during the process.

4. Be kind to yourself. Celebrate each victory, no matter how small. Give yourself a pat on the back when you deserve it. Any progress is great news, so enjoy it.

The decision to make a fresh start is exciting. Give careful thought to the changes you want to make. It’s a mistake to believe that any change is a good change. There are many changes you could experience that are worse than your current situation. Make conscious decisions rather than clinging to the first log that floats by.

Making a fresh start can result in a new and exciting experience. Aim high and be diligent. You’ll be glad you did.

Build a Healthy Ritual of Self- Discipline

We waste our lives with a lack of self-discipline.

Self-discipline is a skill. It is the ability to focus and overcome distractions. It involves acting according to what you know is right instead of how you feel in the moment (perhaps tired or lazy). It typically requires sacrificing immediate pleasure and excitement for what matters most in life.

A lack of self-discipline for most of us is often the result of a lack of focus. In other words, we tell ourselves we are going to work on something, but then we don’t. When this happens to me, first and foremost, I forgive myself for messing up, and then I strive to be mindful about what’s really going on. Am I procrastinating for some reason? Am I distracted? Instead of telling myself that I’m “bad” or “undisciplined,” I try to productively uncover a more specific, solvable problem, and then address it.

But…

What do you do if your life is in complete disarray, you have hardly any self-discipline or consistent routines, can’t stick to anything, procrastinate constantly, and feel completely out of control?

How do you get started with building a healthy ritual of self-discipline when you have so many changes to make?

You start small. Very small.

If you don’t know where to start, let me suggest that you start by simply washing your dishes. Yes, I mean literally washing your dishes. It’s just one small step forward: When you eat your oatmeal, wash your bowl and spoon. When you finish drinking your morning coffee, rinse the coffee pot and your mug. Don’t leave any dirty dishes in the sink or on the counter for later. Wash them immediately.

Form this ritual one dish at a time, one day at a time. Once you do this consistently for a couple weeks, you can start making sure the sink has been wiped clean too. Then the counter. Then put your clothes where they belong when you take them off. Then start doing a few sit-ups every morning. Eat a few vegetables for dinner. And so forth. I have example of people who do this religiously and i can assure you how beautifully they have grown in Life...

Do one of these at a time, and you’ll start to build a healthy ritual of self-discipline, and finally know yourself to be capable of doing what must be done… and finishing what you start.

Let's cut to the chase...

What we truly need to do is often what we most feel like avoiding. This is a harsh reality.

But... If we don’t go after what we want, we will never get it. If we don’t ask the right questions, we will always get the wrong answers. If we don’t take a step forward, we are always going to be standing in the same exact place.

Life is a journey comprised of small steps. The key is to take these steps, every single day.

We know this already, right?

Yet how often are we stuck in a cycle of worry, fear, and other forms of over-thinking? How often are we aimlessly distracted? And how often do we procrastinate?

After consistently working on my mindfulness and time management habits, I’ve become reasonably proficient at getting things done with minimal distraction and procrastination.

How Well You Know Self !!!

Self-awareness is having a high degree of knowledge about yourself. It’s awareness of your habits, emotional tendencies, needs, desires, strengths, and weaknesses. Having a high level of self-awareness is a powerful tool. It allows you to change your life more effectively, since you know how you tick. Those that lack self-awareness find life to be frustrating.

1. Notice your thoughts. Unless you’ve been meditating for years, your mind is constantly churning through ideas and endlessly providing commentary. You can’t just look at a tree and admire it, your mind has to comment, “That’s a beautiful tree.” Then it’s off to the races.

· Notice your thinking patterns. What are you thinking when you’re feeling nervous? Bored? Interested? Walking down the street? Notice that similar situations result in similar thought patterns. 

· Do you judge people and situations? Do you spend a lot of time thinking about the past or the future? Do you expect the worst to happen or the best? Or do you adopt an attitude of, “Let’s just see what happens”?

2. Notice your feelings. What are you feeling throughout the day? What do you feel while you’re eating? Driving to work? Lying in bed? Waiting in line?

· Once you’ve notice your emotion, question it. What am I feeling? Why? What do I need right now? How do I normally react in this situation? Is that smart?

3. Understand how you deal with frustration or emotional discomfort. A huge chunk of your time is spent trying to make yourself feel better. If you feel slightly frustrated or uncomfortable, then you may spend a tremendous amount of time and energy trying to change the situation or the others around you to resolve those negative feelings.

· Do you try to control others? Do you attempt to distract yourself? Is your first instinct to leave the situation? Do you surf the internet or eat a big bowl of ice cream?

4. Examine your friendships. Where do you find your friends? Are most of your friendships long-term or short? When your friendships end, what is the common cause? What types of people do you prefer to be friends with? What types of people do you avoid?

5. Examine your intimate relationships. Do you see a pattern in the type of people that you’ve been involved with? What are the negative characteristics they all share? Why do you think those people appealed to you?

· What were your shortcomings in your relationships? Are you clingy? Jealous? Too focused on work? Failed to communicate your needs? Think about how you contributed to the failure of your relationships. 

· Have you changed your approach from relationship to relationship, or do you continue to repeat your mistakes?

6. Keep a journal. There’s no better way to learn about yourself than to record your thoughts, feelings, and experiences each day. Studies have shown that we don’t remember our past very accurately, so record it while it’s still fresh in your mind. Be sure to include your high and low points for the day. 

· Note how well you ate and slept, too. You might find some useful information. 

· Create a habit of writing in your journal for at least 15 minutes each day. You’ll start to notice patterns and learn a lot about yourself.

Understanding yourself might be the most important piece of your self-development puzzle. If you don’t understand yourself, it’s difficult to apply all the great information available today. Maintain an awareness of your thoughts, feelings, and actions. Examine and question them. You’ll be surprised by what you find.

Holistic Wellness - Lets Try & Understand !!

Wellness. It's a simple word that has crept into our every day vocabulary in the last few years, yet it seems very difficult to define.

Physical Fitness. Does the person have the energy necessary to do all the things he or she has to do, while having enough energy left over to do the things he or she wants to do? Can the person use the body the way he or she wants? Does the person view illness and disease as feedback from the body that something needs attention? And does the person actually follow through and do something immediately when it is clear that there is a problem? Does the person look at cardiovascular health, muscular strength and endurance, flexibility, and body composition? Does the person know his or her own body and do everything possible to stay healthy? 

Healthy Eating. Does the person get a balance of foods? Does the person watch portion control? Does the person eat regularly throughout the day? Does the person get plenty of fresh fruits and vegetables, organic and local when possible? Does the person think about getting enough carbs, proteins, fats, vitamins, minerals, and water? Does the person try to eat natural, unprocessed foods and limit sweets, artificial sweeteners and colorings, and saturated fats? Does the person eat breakfast? 

Emotional Wellness. Does the person recognize emotions as feedback from the mind as to its current condition? Can the person identify emotions and use them to make changes in life? Can the person process emotions and communicate them appropriately when necessary? Can she or he seek out appropriate professional help when things get out of hand? Does the person have and cultivate healthy self-esteem? 

Intellectual Wellness. Does the person do activities regularly to stimulate the mind? Does the person have enough in her or his life to feel challenged but not overwhelmed? 

Social Wellness and Sexuality. Does the person have healthy give and take relationships in his or her life? Does the person have someone who loves him or her unconditionally? Can the person have fun regularly? Is the person aware of his or her sexual nature?Does the person feel in control of his or her social and sexual interactions? 

Sleep and Rest. Although these are lumped together, they are very different. Humans need fair amounts of each. Does the person get enough sleep (6-8 hours for most people, but everyone has a different natural need)? Is the quality of the sleep good? Does the person feel rested during the day without taking naps? Does the person remember and look at dreams as another feedback mechanism from the mind? Does the person get rest--down time of specifically doing nothing--without guilt? 

Good Hygiene and Safety Habits. Does the person clean and bathe regularly? Does the person get check-ups from medical doctors, dentists, and eye doctors? Does he or she regularly give self-exams of the skin and genitals? Does she or he wear a seatbelt and drive carefully, following all laws and recommendations? Brush--and floss--the teeth? 

Spiritual Wellness. Does the person have a spiritual belief system that works for him or her, regardless of religious affilitation? Does he or she feel like a part of something bigger--something meaningful? Does the person practice prayer or meditation or some other spiritual practice regularly? 

Career and Financial Wellness. Does the person have a career that he or she is comfortable with, that allows him or her to meet all financial responsibilities without causing stress? Is that career in line with his or her interests, values, beliefs? Does he or she feel like that career is meaningful, and does he or she feel like part of a successful team where his or her personal work is valued and rewarded? Does he or she have a long-term financial plan? 

Environmental Wellness. Does the person consider practices that reduce, reuse, and recycle? Does the person try to minimize his or her own and community impact on the environment? Does he or she recognize also the state of the environment as feedback from the earth, and do everything is his or her power to help save the earth? Does he or she also avoid environmental hazards by learning what they are and practicing good safety habits? 

Motivation. Some say that motivation is the foundation of the wellness model. Does this person want to be healthy and well? This sounds like a no-brainer, but most people's actions in some way are not actually in line with their desires. Without the focused attention on being well, it is only coincidental if people are, and a matter of time before they become un-well. 

Holistic Wellness is about looking at one's whole life, not just a piece of it, and not just when things are going wrong. Wellness is proactive instead of reactive. Wellness is a state of existence that isn't negative or positive--it just is. It isn't about being perfect or depriving yourself of enjoyment. In fact, it is more like the opposite--by doing healthy things, you feel good about yourself. You only feel pleasure from your body--not pain. When you feel anything but pleasure from your body, you do something about it to change that. You feel and express gratitude, and you enjoy life, even when it isn't just the way you like it. And most importantly, you recognize that you have the ability to make changes in your life. You can replace feelings of disappointment, sadness, fear, and stuckness with joy. 

Regardless of how you choose to define it, wellness is within the reach of every person alive. It is a choice we make every day...do our actions show that we want to be well, or do we actually focus on being un-well? Do we sit around and talk about how bad we are, or do we find simple things within our reach that we can do to improve our quality of life? Do we look at hope and faith, or do we secretly enjoy feeling doom? 

The choice is yours...be well!