Learn how to build your self-esteem in 10 steps and

Learn how to build your self-esteem in 10 steps and more.

Before anyone else can love you, you must love yourself. Alyssa B. Sheinmel > Quotes

Do you respect who you are, and do you protect your sense of self from people and things in the world that frighten and diminish it?

We do not all respect ourselves as much as we need to, and building your self-esteem is necessary to living a whole and happy life.

In this article, we explore the idea of why it’s essential and everything you can do to build your self-esteem today.

What is self-esteem, and why is it important?
What does self-esteem mean?

For not been taught to value the importance of self-esteem satisfaction of their needs, it may seem a little unnecessary to respect oneself in this way.

After all, if your daily needs meet and no one else is disturbed, does your ‘dignity’ really matter?

It is not that you will ever turn against yourself and actively work against your best wishes.

However, people without solid self-esteem hurt themselves in many ways, mostly without realizing it.

Self-esteem is a vital component of happiness because it gives us an inner barrier that allows us to value ourselves, especially when others want to hurt us or take advantage of us.

Instead of giving in to the desires and demands of the world around us, dignity keeps us aware of our human dignity.

If a person lacks self-love and self-esteem, they can fall victim to many severe social and personal problems.

Understanding self-esteem: self-esteem VS self-esteem and ego

It is essential to understand self-esteem to learn precisely where self-esteem comes from and the differences between self-esteem, self-esteem, and ego.

At first, your self-esteem comes from within.

Although it can be challenging to define because it is an abstract concept that can be relative to everyone, the foundations of self-esteem revolve around the idea of ​​being someone you are proud of and not being ashamed to show that pride.

It stems from an inner sense of dignity that has remained protected and nurtured from the world’s stressors, knowing what it means to have the honor and how to keep your awe intact.

These small but essential personal rules are not always universal. Something that may be dignified or honorable to one person may be meaningless to another – but as long as you understand what your “rules” are and how to follow them, you can start cultivating self-esteem.

Ultimately, self-esteem comes from within, but it also comes from the interactions I have with the world around me.

Although you can tell yourself that you are a dignified and honorable person who deserves respect, they are all just words until you give yourself a chance to prove it.

Self-esteem comes from within, but its real growth requires interactions and events outside of itself.

Many people routinely experience a sense of self-esteem without having much respect for themselves, and the difference between the two lies in the assessment framework that accompanies self-esteem.

Self-esteem means that you value yourself. That is, you respect yourself positively and hold yourself high.

However, you can lose self-esteem if you start to evaluate yourself negatively – at the lowest moments if you miss opportunities and do not live up to expectations.

Self-respect means unconditional acceptance of yourself because you understand that your values as a person are honorable and dignified.

Self-esteem is much higher than self-esteem because self-esteem does not depend on short-term successes and failures.

Related: How the regular guy became his life coach (and how can you)

If your self-esteem is your personal and inner respect for yourself, your ego is how much you understand and perceive your importance as a person.

There is a ceiling to self-esteem – if you respect yourself, you can no longer continue to respect yourself.

But the ego can continue to pump out uncontrollably if you or the people around you incite it too much.

It may be because your self-esteem is growing too much in the bloated mind of your accomplishments, or others are seeing your state jump unreasonably.

When a person occurs in love with his legend, his ego exceeds his self-esteem, leading to corruption.

Before we stick to ways to build self-esteem, let’s look at the signs that you have no respect for yourself.

Eight red flags in which you have no dignity
1. You are a doormat
You let other people do whatever they want with you. Even if you don’t like it or know it’s wrong, you won’t say a word about it.

2. You crave attention
It would help if you constantly had validation because you don’t have the self-esteem to live for yourself. So you do everything necessary to gain attention, even if it means fooling yourself.

3. You expose yourself
You give too much of yourself to other people, even if those others don’t care about you. You make excuses for the wrong people in your life.

4. You are desperate for love and sex
You don’t have sex for love or fun, but because it’s the easiest way to make others feel that you care about you, even if you know they don’t.

5. You are sloppy and messy
You don’t care enough to give yourself a nice place. As a result, your home is dirty, untidy.

6. You lose your identity
You lose feeling in relationships. Your personality becomes your partner’s personality – their likes, dislikes, and habits become yours.

7. You bid
You don’t think about your health. Instead, you exaggerate yourself with drugs, food, alcohol, and more. I don’t remember you prioritizing physical or mental well-being.

8. You agree to the abuse 

Verbal, physical, and mental abuse seems agreeable to you. You justify your actions by believing that you are worth it.

How to build self-esteem: 10 steps
Although dignity comes from within, it indeed does not exist in a vacuum.

Our self-esteem level can often do influenced by social factors, including the people we associate with, how others interact with us, and how we interact with the world.

Increasing or maintaining self-esteem may require consistent work.

The first step involves looking at daily habits that may not seem very important but are detrimental to our self-esteem.

Here are fascinating things to keep in mind:

1. Stop talking to yourself
There is tough love and then complete self-esteem. Observe how you interact with yourself when completing tasks or just going through your day.

Things like ‘you’re so stupid’ or ‘I can’t do this can have a profound effect on how you perceive yourself.

Sometimes these harsh words may seem necessary to move on.

And while it is true that you offer honest criticism from time to time, it is just as important to be gentle to yourself, especially in times of weakness or failure.

Replace the negative self-story with something more empowering. Remember: you are not the enemy. Instead, your body is a vessel that works tirelessly to get you where you need to be.

Related: What to say when you talk to yourself: Self-talk and why it’s important

2. Learn to set boundaries
If you grew up in an environment where neither saying it seems rude nor repulsive, setting boundaries may be unthinkable for you.

The problem, which is too lenient, is that it can lead to abuse.

If people don’t show up on time or aren’t attentive enough to your emotions, you’re signaling that your feelings, time, and efforts aren’t as important as other people’s.

The next time you meet a friend, and they’re late, don’t feel bad when you say something.

Are you invited to something you wouldn’t do? It would help if you did not force to do things you do not want.

Setting boundaries is a healthy exercise that strengthens your self-esteem.

3. Get rid of poisonous people in your life
When it comes to setting boundaries, chances are you might mess up some feathers while standing up for yourself – and that’s perfectly normal.

However, what is not normal is made to feel wrong about valuing one’s time and space.

Being attentive to your self-denial habits doesn’t mean much when you surround yourself with toxic people.

To teach oneself to be good and to respect oneself is difficult enough, as it is; the presence of toxic people makes it even more difficult.

The sooner you cut out poisonous people, the freer you will feel.

Without them in your time, you won’t feel the need to guess everything else you do or say that could help you boost your self-esteem.

4. Stop comparing yourself to others
When browsing social media, you should compare yourself to others.

You either feel bad about comparing your accomplishments to someone else’s, or you start deciding on other people’s lifestyles to feel good.

Either way, you increase negative energy and promise that it will affect you in some way.

Stop falling into this spiritual trap. Instead, note the completion of the trial and the empowerment of yourself and those around you.

5. Tell us more about your opinion.
There is a good line between expressing your opinion and whatever you want.

By expressing your mind, we mean letting yourself say what you want to say when it values most.

When you’re in a gathering, and someone interrupts, it often seems awful and can be frightening to talk again.

Taking breakers accountable for their actions will help restore self-confidence. And it’s not just about work.

Speaking your mind and saying your work can be empowering, whether you’re talking to colleagues, friends, or family.

6. Don’t apologize unnecessarily
For many people, an apology is a reaction to the knee joint. However, if you are doing this simply for the sake of courtesy, consider what it could do to your confidence.

Apologizing once or twice is nice, but the truth is that these unnecessary excuses create and affirm the narrative that you are always guilty, even if you haven’t.

When you apologize for the things that justify them, your worries feel much more empowered, and the apology becomes dignified instead of embarrassing.

Related: My life didn’t go anywhere until I got this one revelation

Overcoming lack of dignity
Achieving healthy self-esteem does not happen overnight. The good message is that you can do things to build it slowly but surely:

Define your principles and stick to them: you don’t have to do things you don’t want to do. Instead, think of something you believe in and stick to them.

Affirming your beliefs is one of the best ways to practice self-esteem.

Never accept less: Never accept things, be it a relationship, your life goals, or your career path.

The fact that you think you could do better somewhere else (or with someone else) is a sign that you are not where you should be.

How else would you give yourself the life you deserve if you don’t even have the self-esteem to end the life you deserve?

7. Put emotional stability first
Teaching bravely through a storm gives you self-confidence.

It’s a way of telling yourself that yes, you can cry, yes, you can feel bad, but you won’t let those negative emotions take over your life.

8. Learn to forgive yourself and others
Reducing toxicity involves more than just keeping away from toxic people.

By forgiving yourself and others, you are teaching yourself to bypass difficult emotions and negative feelings.

More importantly, forgiving yourself is an invaluable lesson in self-worth because you teach yourself that you are much more than just your past mistakes and omissions.

9. Listen to your inner feelings
Sometimes making the right decision is as easy as listening to your stomach. Whenever you have a problematic scenario, take a step back and listen to what seems right.

Your life may have provided you with the right tools to deal with the situation in the best way.

10. Accept criticism without letting it break
An essential component of self-esteem is to be secure enough to accept criticism and move toward self-improvement without feeling insecure.

Accepting people’s criticism is not the same as letting people define what you should do, think, say or feel.

Ultimately, self-esteem comes from a place where you can use constructive criticism and use it to empower yourself, rather than letting it define itself or change the way you see yourself.

Why do so many people have problems with self-esteem?
1. The parents are concerned.
Much of our mind and personality development occurs in childhood, so parents are often the most critical factors in determining spiritual growth.

If children do not have parents involved who offer unconditional love, it can traumatize them as early as the first year of life.

Parents who have mental health problems themselves or face drug abuse and other issues may find it challenging to be the best role model and guardian for young children without giving them the attention, guidance, and care they deserve.

That can significantly impair the self-esteem and self-esteem of advancing infants.

2. Trauma.
Any abuse can lead to long-term trauma, including emotional, mental, verbal, sexual, and physical abuse.

These experiences can lead to long-term guilt and shame, as this is often the only way people can explain what happened to themselves.

Why did they experience this abuse, why they deserved it, and why didn’t anyone come to the rescue, at least not before it was too late?

3. Body image.
Body image is one of the most significant factors in determining our self-esteem. Therefore, improving our body vision or learning to live with our existing body is the best way forward for most people to discover self-esteem finally.

Children must teach about healthy relationships in food, general nutrition, and exercise. Otherwise, they will engage in unhealthy behaviors such as fasting, smoking cigarettes, self-induced vomiting, skipping meals, and more.

4. Unrealistic goals.
Too much burden on yourself and setting goals that you can’t achieve is a huge proponent of having little or no self-esteem.

There are also situations wherever a person has excelled for most of his life but suddenly experiences mental decline and cannot cope with the sudden shift in success, thereby losing all dignity.

5. Negative thought patterns and peers.
It would help if you avoided negativity to achieve optimal self-esteem.

Whether it’s negative thinking patterns or negative peers, both sources can have a substantial negative impact on how we see ourselves.

You can use your feelings and thoughts against yourself, convince your brain that you are inferior or ineffective to those around you because they may or may not tempt you.

They can lead to cycles you can’t break out of, leaving you in a loop of negativity that clears all your self-esteem.

How self-esteem naturally improves your life
Self-esteem goes hand in hand with many other healthy personal improvements. For example, when you set boundaries and keep others by those standards, you feel empowered, improving your self-esteem.

Establishing self-esteem is a gateway to other positive habits, communication, and feelings about yourself and the world around you. When you start prioritizing and loving who you are, things will naturally happen, and you will become a happier and healthier person.

Here are some things you will notice when you have built up your self-esteem:

1. You are more positive
Maybe the world no longer seems so gloomy and dark. Gone are the days when you allowed a negative image of yourself.

With a more confident outlook, you will feel more optimistic about your future and your position in the world.

Related: 8 tips to be more positive when you’re at home

2. You are bolder
Things that scare and make you insecure no longer seem so scary; when you start facing your inner discomfort, you are more confident to put yourself to the test and live outside your bubble.

You are more resistant to criticism: self-esteem builds character. When you become more emotionally stable, what others think of you suddenly doesn’t carry as much weight.

3. You enjoy living with yourself
The extra you value yourself, the more you like it. As a result, you no longer feel the need to spend your time interacting with other people.

You will become more patient with your relationships and hold on to people worth your time and affection.

4. Greater sense of moral nerve.
Your character will remain strengthened, and you will become a person who is ready to fight for your beliefs and values.

You don’t have to worry about accepting other people; they get and even admire you because you know how to embrace yourself.

5. Greater ability to love and be loved.
You will develop qualities that will allow you to become a better friend, family member, and partner. In addition, other people take you more seriously because you have learned how to take yourself seriously.

6. The internal source of happiness.
You no longer have to look beyond yourself to find happiness. Your happiness exists in contentment with yourself, not in the quick affirmation of other people.

Related: I was miserable when I discovered this one Buddhist teaching.

We teach others to respect us as we begin to appreciate ourselves
The positive effects of self-esteem come from inside.

First, define who you are by following the standards for yourself and then ensuring that the people around you follow the same standards.

Self-esteem allows you to separate from the world without first taking on the experience of living.

It allows you to perceive your unique value and position in the universe while participating in meaningful and healthy relationships and activities.

When you teach yourself self-esteem, you show others how to respect you.

When you show them that your life has meaning and that your time and space have value, they will begin to project the same energy on you.

Before you know it, self-esteem has become a tool for self-empowerment, a personal compass that guides your communications with others and the world around you.



The hidden secrets of forgiveness.

The hidden secrets of forgiveness.

“If I had understood in my last embodiment how important forgiveness is and how much it affects life, forgiveness would have been one of the top priorities of my life.” That is the idea expressed by GuruMa, who became a resurrected master in 2012, in one of his first lectures after passing the spiral of resurrection.

It does embody. It can be challenging for us to understand that having anger and resentment and blaming someone creates a negative energy connection that imprisons us with an invisible chain to an event or person.

How do anger and accusation arise?

The source of anger and accusation is the mental forms of thought, especially the beliefs that make us think that we know how things are and should be. If our external situation does not meet our expectations, then something is wrong. These beliefs may lead us to think that if the world does not treat us as expected, injustice has been born, and someone must be to blame for our suffering. That, in turn, leads to the search for the culprit, triggering a fit of emotional anger that can make us crave revenge and want to punish the culprit.

The main problem with this strategy is that most people do not understand that their emotions come from their thoughts. If they experience a situation that does not meet their expectations, they will not see the reviews that trigger their emotions. They feel that their emotional body is going wild, and they feel anger.

Every time we embrace sacrifice consciousness and project responsibility for our negative state of mind. Outside (whether to another person or life at all), we lower a certain amount of our life energy, which remains a low-frequency standing wave, or karma, littering our energy body. Over time, as we get angry, blame, or suppress these feelings repeatedly, the amount of such low-frequency energy increases.

When the amount of negative energy in our energy body exceeds a certain level, it begins to affect our behavior and reactions strongly. As any point is polar (electromagnetic), it, in turn, begins to attract phenomena and individuals through which the victim can justify his or her behavior and strengthen the victim’s identity. There is a vicious circle that forms a downward spiral, where anger and accusation attract suffering that makes us even angrier and blame, and so on.

In other words, it is the polarities’ attraction that is why the victim cannot exist without the culprit and vice versa, human joy without worry, and so on. So when someone has a habit of blaming other people or some phenomena, they become addicted over time to be a victim – they can no longer be without suffering and blaming. The amount of transformed energy resulting from constant accusation eventually becomes so great that this energy develops its consciousness and instinct for self-preservation and growth.

For such (victim) energy to survive and grow, it constantly needs new energy, which requires the presence of the culprit. Thus, the magnetic attraction between the victim (+) and the perpetrator (-) constantly brings the victims into contact with annoying situations and people, which increasingly strengthens their belief that others are to blame for their problems. The stronger the victim’s conviction, the more reassurance that life offers him in this regard by arranging a meeting with a suitable culprit.

When suffering is related to a specific person, the victim binds himself or herself to an energy dependence on him or her, which may be unilateral or reciprocal. That often leads to a situation where just thinking about or meeting another person creates negative emotions and thoughts in the victim, making the situation even worse. In more severe cases, it can go so far that the victim’s attention remains constantly focused on the culprit, and the victim is an energy prisoner of the culprit.

However, you must use the word “prisoner” with caution because the only prison guard here is the prisoner himself – the whole prison is just a state of mind (a subconscious low-frequency energy pool) created by the person concerned. It is not uncommon for a person against whom anger is being (accused) not even to be aware of the matter or to be simply free to respond at the same level.

To better understand the situation, assume that you do not tolerate your neighbor’s behavior patterns. Every time a neighbor repeats this pattern and you see it in your kitchen window, you throw a plate of food (= life energy) into the basement (= subconscious) where it goes wrong. Over time, the basement fills with rotten food, resulting in deteriorating living conditions in your home (= body). You feel bad, and life has become suffering because mold, spoilage, and stench spread and make a living very uncomfortable. However, you believe that the neighbor’s behavior is to blame for all this. If he didn’t do that, your home would be fine. You may even suspect a neighbor of witchcraft or cover-up.

Menta forgiveness

Many readers of this story may be aware of the futility of accusation and the need for forgiveness. Still, the problem is that it is difficult to do anything with this knowledge alone. If someone has been able (often over several lifetimes) to create a significant amount of accusing energy of a person or phenomenon and store it in their energy body, then simply making a decision “I forgive” is not enough. This decision does make on a mental, conscious level.

Still, as long as the emotional body of the person concerned has not done cleansed (suppressed) of anger and the mental body has done cleansed of (subconscious) beliefs about what things and people should or should not be, there is no real forgiveness. After all, the low-frequency amount of energy or karma accumulated during our lives, which acts as a magnet, has not been reworked and subconsciously forces us to turn our attention to the culprit, cause suffering, and feel anger.

Although mental (conscious) forgiveness is an essential step on the road to complete forgiveness, it is not enough to escape the chains of victimization and accusation. I believe that most readers who have consciously already forgiven others have encountered a situation in their life with someone close to whom they have some (almost) constant tension. It can be a child, a spouse, a parent, a mother-in-law, a mother-in-law, a neighbor, or anyone we usually find difficult to avoid.

When we begin to study this relationship, there is often no apparent objective reason for the tension. Still, whatever that person does, it irritates and makes us feel that this person is doing something wrong and is thus violating our peace of mind. We often have a sincere belief that if only this person became different, we could be at peace.

In the example above, mental forgiveness is comparable to trying to convince ourselves that a neighbor has the right to work the way he or she behaves. Even though it bothers us, we tell ourselves that we have forgiven and no longer throw food into the basement as good people. But accumulated basement (subconscious) years have not disappeared from there and are poisoning our lives further.

Every time we smell old mold or see mold, our subconscious automatically associates it with a neighbor, and we can’t get rid of the idea that “even though I’ve forgiven him, he’s a jerk.” Some people manage to isolate their basement so well (= the problem pushes so deep into the subconscious) that everything seems to be in order because there is no foul smell (= real forgiveness would have happened). Often, such games can last for years or even decades and involve many people.

However, the measure of accurate and complete forgiveness is when the other person’s sayings, actions, and omissions do not provoke patterned irritation. You may be annoyed for a moment at a particular detail, but that resentment is within the scope incident. It does not become a confirmation of that person’s “general guilt.”

Energetic forgiveness

Complete forgiveness requires a conscious decision, but it is also necessary to eliminate the energy of accusation or non-forgiveness accumulated in the subconscious, especially its emotional and mental components. A few years ago, when I became conscious of my energetic unforgiveness (I had long orally forgiven everyone), I found the ritual of forgiveness below. I made a firm decision to get rid of blaming others and forgive both others and myself, both consciously and subconsciously. In the course of the daily performance of the ritual, I began to notice.

I became aware of one of the most critical aspects of forgiving the accusation – self-accusation – of the need to forgive oneself first because of what you are doing to others you have already done to yourself. Forgiving yourself makes it much easier to forgive others. In other words, if we don’t stop blaming ourselves and forgive a person “from whom we never leave,” we will not be able to forgive other people truly.

This ritual has two properties – firstly, it invites the spiritual energy that transforms the negative energy created. Secondly, it contains expressions (affirmations) of the type of expressions that help change our mental body’s beliefs. The ritual takes about 40 minutes, and I did it (almost) daily for at least half a year. I can now recall that at one point, the desire to perform a ritual decreased significantly, and I noticed that my tendency to blame others and myself has practically disappeared. I do this exercise once a month just in case, but at the moment, I feel that even if I still have the energy of unforgiveness, the amount is small.

Forgiveness is the primary way to deal with karma.

Being embodied on earth, it is challenging to comprehend the vast network of karmic bonds that binds us to other people and brings many human relationships into our lives. Be it business partnerships or loves that, after the initial euphoria, turn into quarrel and accusation, giving us another potential opportunity for karmic bondage. Interrupt. Often, the opportunity offered to those involved does miss – they do not leave forgiving. Still, the anger and frustration remain glowing in the subconscious, creating a platform for a similar challenge in the next incarnation.

Most (but not all) relationships that begin with love (and other emotional ones) are not made in heaven but caused by karmic bonds created in previous lives, from which only forgiveness does release. Indirect proof of this is the often completely sudden and abrupt transition from the love phase to a conflict phase. Extremely simplified, resolving a karmic love affair in stages looks like this:

1The karmas (+ and -) of the two parties create a strong attraction, which we are used to calling to fall in love, and the parties enter into a close relationship and bind themselves in different ways.

2.A situation arises where one party causes the other party to suffer by its behavior, thereby activating the existing karmic tension and victim-culprit roles.

3The victim must forgive and move on to life – then the karma relationship is resolved (at least the victim is released).

It is a large number of karmic connections that make some people fall in love over and over again. There is nothing wrong with this aspect, but the problem arises when a new pet also starts a sexual relationship. Especially if you are already married and have minor children in the family, a new relationship can lead to an existing relationship family breakdown. The solution would be for lovers to meet but avoid having sex. If it is possible to survive falling in love and divorce amicably, then karma has been resolved, and no new karma has done made for one’s former family and children, which you should then decide in later lives.

Just as there is nothing new in this world but the rediscovery of the old, here I offer the help of the good old Bible to help you get closer to forgiveness

Decree of the Archangel Michael https://www.youtube.com/watch?v=cZUURHN_41k

Law for Astrea and Purity   https://www.youtube.com/watch?v=728e3XylhuA

Invocation of Mother Mary’s incredible forgiveness https://www.youtube.com/watch?v=iFuMsZAmAys

Of course, one of my big favorites is also one of my big favorites, HO’OPONOPONO MANTRA, which is also one of my preferences just because it is so simple but very effective.https://www.youtube.com/watch?v=vGd1F6QoHsw&list=PLbmE20Tjrq2UNtax1sfo8hcsykl2q4sHW&index=88


Why we burn out at an critical moment and how to avoid it.

Why we burn out at a  critical moment and how to avoid it.

Why is it that someone makes a super result in training and burns completely in a competition? Or why someone is a super good performer in front of their team but can’t speak when they have to do the same thing in front of TV cameras or an audience of 200. Or the anxiety of the exams, which is known to everyone, if you have to answer your turn, it is almost empty and not a word comes out of your mouth, or it is not a familiar feeling. You must seek the answer in one phenomenon that strikes us all in different situations – tension.

We all seem to know what tension is. We know the feeling man creates in us – it could be “suffocation” in the language of athletes or “running together” in so-called everyday work situations. Of course, sometimes, unfortunately, less often, it can also be, paraphrasing one of the well-known drink ads – “I have wings”!

In general, we still know, based on our experience, the situations in which tensions arise. Be it a competitive situation, a performance, a meeting with a stranger, or a moment of truth in an exam. And we also know what tension tends to do with us in the worst case: what we feel, including physically (dry throat, palms sweating, stagnation, like moving in a slow-motion, or vice versa – rushing and rape, running out of mind, etc.). But for the most part, we don’t know two things: what exactly is this tension? And secondly, how to deal with him?

Other people and the irreversibility of time.

We are starting with the first question. Read several articles and books on this; one answer has not yet done found. Instead, they try to define tension through what we do to us. In other words, it interferes with our ability to focus on what is occurring done, sometimes in a way that we perceive ourselves and sometimes in a way that we do not understand—and often causing a decline in performance.

Somehow the tension seems to be related to other people – someone else’s possible assessment. And on the other hand, the awareness of the moment also plays a role – I have to be in shape at that moment, I can’t play it again. However, looking for an answer to the first question does not seem to help us much further. However, the answer to the question: how to deal with tension helps?

I read Dave Alred’s recent book, The Pressure Principle, and at the moment, it seems to be the best and most concrete book I’ve ever read on tension and stress management. Alred is a well-known Performance Coach who helps top British athletes, especially rugby players, footballers, cricketers, golfers, train and develop mental strength to perform at peak levels and to the best of their ability in stressful situations. “Help to keep his cool,” as his job description sounds in English.

The methods he uses in sports are extremely easily transferable to everyday work and private life. So, eight ways to turn tension situations to your advantage.

1. Make yourself big

Tension inevitably leads to an increase in anxiety. Some describe it as a feeling butterflies fly in the stomach at once (which is a natural feeling. The body prepares for the exertion and tries to turn off the gut; we do not usually need a stomach and its contents for quick and robust work. , the question is, how do they get everyone to fly in one direction.) A physical, confident posture, or how our body looks and feels, affects anxiety and self-confidence by pointing one in the right direction regarding the result and raising the other.

Going trapped with a sloping shoulder and a cramped body is the surest way to stay awkwardly speechless when you get there. So, make yourself physically big! Shoulders back, back straight! And further, if you leave yourself sloppy and don’t take care of yourself, others don’t care about you, and what you have to tell is there are exceptions, but the inner feeling must be right.

2. Keep an eye on your story

Try to watch yourself and listen to what you are saying to yourself and others. As someone approaches the kick-off, some people start talking about how they still can’t get full because “you know, this old injury.” The other begins to sigh before stepping on how he “definitely” fools himself. And the third can assure himself: I must not ride against a tree, I must not ride against a tree, I must not ride against a tree! And the only thing he later observes during the performance and where he hits right is the tree, even if it is the only one within the nearest kilometer radius.

Whether in our heads or to others, language and what we say is highly influential in behaving in a tense situation. Yes, I had an injury, but it’s over, and it won’t affect my score anymore. Instead of thinking of myself as a performer, my focus is under my control – that is, I do on stage. And so on. By the way, “I have to be positive!” type of thing because it’s an empty slogan. The self-confidence that does not break the first hurdle needs facts to build on.

The responsibility you take on will help you tremendously in this situation. If you drive, then you are responsible for yourself and other people; bring the tension to be expected what you feel internal, then it will remind you in a tense situation that the ghost is not that big when it first seemed.

3. Conscious and continuous learning

To explain, it means consistently pushing yourself out of the comfort zone, training new things, doing it constantly and in small pieces. If the coach has written the plan four × 4 minutes all-out paragraph, make the last section 4.30. Why? It doesn’t add much to physical training, but it moves beyond the comfort zone – “yes, if I want to, I’m capable of it” is a valuable piece of knowledge. Or if someone says you should talk about something in front of everyone at the next seminar, say yes right away before you think about it.

4. Keep your attention in the right place at the right time

In essence, this means consciously directing attention – either to yourself or to yourself, for example. If you are learning something, new techniques, English, driving, it is wise to do it consciously at the beginning or even thinking with your head: what I’m doing now, how it looks, and so on. Conscious learning.

However, suppose you are already in a tense situation. When it is necessary to perform: in a competition, in front of an audience, it is no longer the right place to start thinking about the nuances of technique or the beautiful sound and grammar of the language. Not to mention that I start to think about how I look. It is necessary to focus on the so-called narrow-mindedness – the critical activity, the listener in the back or the back of the driver—one thought at a time.

Focusing on the wrong place and attracting too much information is also the main reason why sometimes, in a situation of tension, we are struck by so-called stiffening, “suffocation,” where we begin to look and analyze ourselves as if. However, this means coordination, slowing down of movements, a sharp decline in response speed and capacity.

5. Behavior training

The golden rule we probably all know. But for some reason, it doesn’t always follow. If you want to perform well under stress, you need to train it behaviorally, which means that just thinking about the tense situation and the activities is not enough. And the great result is divided into three stages of behavior training:

  • Practice (or conscious exercise)
  • Repetition (or automation of activities)
  • Competition (or repetition under stress)
  • Iron nerves are a combination of experience and repetition rather than a gift of genetics.6. Consideration and adaptation to the environment
  • One essential skill – precisely the skill because it is learnable – is the readiness for the unexpected. As human beings, we all have an irrational, unfounded expectation that things will continue to happen in the world as we have planned. Unfortunately, this is not the case in most cases. In other words, situations change, expectations change, plans also need to change.
    Self-esteem is one of the biggest problems that people tend to do to their detriment because we don’t feel adequate at the moment, even if the preliminary work has been extensive. You know absolutely everything you can learn about it, please don’t do too much to yourself and don’t let yourself down. Not valuable for you.
  • Besides, You can also foresee some “surprises.” For example, the likelihood that you may lose five important conversation points when appearing in a queue may not be so low. Or that the starter from behind will catch me already in the first kilometer. Shall I take her bile or give up, explaining to myself that “I came so fast, I guess I’m weak today”?And this tense environment must then be trained, or sometimes artificially created for oneself. If there is an actual performance in front, practice with the audience, not just in front of a separate mirror.
  • 7. Sensor closure
  • In a situation of tension, a strange thing happens to our attention – it gets much narrower. The pulse rises exponentially, beginning to affect our judgment, not to mention our ability to perform precise and complex actions and speak meaningful and coherent talk. The phenomenon of sensor closure is inevitable. The body and head prepare to respond vigorously and quickly in a tense situation. Everything else is empty, choices become accessible, and all body and mind activities recede behind that one choice. All this significantly reduces our ability to make the best decisions in a tense situation, i.e., to adapt to the environment.Of course, you can also train it to buy yourself more time before the sensors close. Above all, it means practicing the sequence of activities until automation: I start with that, then I do it, then I do it, and so on.
  • 8. Focus on the means, not the outcome.
  •   The last tool for succeeding under pressure is perhaps even the most effective. Critical focusing on the process, activities is the best friend of a good result. Of course, this presupposes a plan, a sequence of activities, or even a critical activity focused on thought.
  • Why is focusing on the process more effective? There are two main reasons: the actions, or what you do, are under your control. But the result is not. It may depend on many factors that you have no control over, from other people to the weather. And secondly, focusing on activities also calms the person’s so-called monkey brain, the emotional center, which is actually behind the tension. Seeing the plan, the monkey brain (hopefully) makes sure things are under control and goes back to sleep. And it takes excessive stress and anxiety with it.Ah, one more simple thing. Never tell yourself or others before the challenge ahead: calm down! Because it doesn’t help. Say better: it’s exciting! Because it helps to make butterflies fly in one direction. Exciting, tense moments!

Simple techniques haw to help reduce tension and stress and stay balanced.

Simple techniques haw to help reduce tension and stress

and stay balanced.

Constant tension. Unexpected tasks, new responsibilities. You try to ensure that life continues to be good or at least does not get worse, but there are more and more sources of tension. The Covid-19 pandemic has also done warned that it could become a mental health crisis. How to cope with such pressures and act calmly and in a balanced way? Read what we don’t know about stress yet!

Constant tension, stress, and yourself


“Today, we go deeper into psychology, and we do it in practice right now. it is possible to overcome stress. “

Please take a minute to see if you find yourself in a stressful situation. Do you feel tense? Do you think this tension within you? It seems that some external factor causes stress – the feeling of pressure always starts inside.

But on what? In response – to the situation. Thus, stress does not create by other people but by ourselves – it exists inside us as a reaction and is triggered by triggers.

These triggers can be anywhere – at work, at home, in your imagination. Can these triggers – the external situation – be changed? You can get away from a stressful situation, but when you get into a stressful situation again, do you notice how the tension starts again?

So stress exists within us as a reaction. Others cannot and will not take it there. But you can do a lot here.


Exercise: Where do you experience tension and stress?

In terms of repetition, let’s do another exercise. Please shut your eyes and think about a stressful situation.

Notice where the tension comes from in you? Does this tension build up inside you – is it experienced within you – in your body?

Did you gain practical experience of feeling stressed within you?


When you feel tension and stress, you can’t be tense or stress yourself. But who are you then? Who is this experience?

You ask about difficulties – anxiety, depression, negativity – but let’s start with simple things. Let’s find out who you are first. Who are you as a whole?

If you look at yourself as a whole, you may notice that you have different phenomena and movements inside. Do you orient yourself in everything that happens inside you?

I represent the tradition of knowledge, according to which man does divide into five groups of different types of phenomena. These are different levels of existence – five different views of a person. We have five kinds of phenomena that make us whole.

Please practically look at you again: you have a body. The body has functions – in everyday life, we ​​feel different body sensations. In addition, we feel emotions daily – feelings, experiences. We also have other thoughts, and we can also notice different things – that is, the use of consciousness, consciousness (consciousness ability), and we exist – we have existence. You exist.

It is a holistic view of man – a system of five bodies. All the problems you asked about are directly related to these five different levels.

Exercise: finding consciousness

If all other levels are easier to find, then consciousness has yet to be discovered. If you are conscious or not unconscious, you have consciousness speaks of the existence of the level of consciousness. You can realize that you have consciousness. If you ask yourself what makes me conscious, you will find consciousness.

What is the level of consciousness?

I need to add a little knowledge here, which explains the five levels I mentioned. It does generally believed that the body creates human thoughts and emotions. But scientifically, the claim has not been substantiated and is the level of a hypothesis that has come to us through popular scientific writings and theories.

Scientists are still working to find out where emotions and thoughts come from you. Even less does science know about consciousness today? In science, the subject of consciousness is called a significant problem of science.

What is consciousness? We all use it – we are conscious. At the same time, we are not aware of consciousness – neither actively nor practically. The use of consciousness, awareness, however, explains a lot, gives insights about oneself and others as well.

Sometimes we use it when we understand something well, but we have not learned to use it purposefully and constantly.
In the old traditions of realizing one’s full potential, consciousness’s critical role has always been emphasized. If consciousness is the part of a person that makes a person intelligent and allows a person to be conscious, consciousness can also be considered the fundamental basis of life.
Have you heard of mindfulness? It deals with the use of awareness and is widespread, and emphasizes our ability to confess. However, the use of consciousness and understanding can go further. Let’s go more profound today.

Exercise: who admits?

I ask you: if you have emotions such as stress, do you know that? Do you recognize when you have a feeling active? Do you also see when you have thoughts, imaginations, or memories? And who is it that sees these things – thoughts, emotions, and other things? Who is that?

Part of the significant problem of consciousness is also that subjective part of you. Even though science has not found that part of you – your existence – we all know that we exist and that we acknowledge things through our own eyes, the first person also tells about it.
If you go even deeper into this first-person awareness, you may find that you can watch what is running on in your head – you can watch the thought process.
This way, you can begin to understand a simple thing – first person – you, you can be aware of your thoughts.
That is a critical moment for you because this way, you will find the first person.

Technique: Practical first-person experience

Who are you then? Where is this first-person? It has sometimes been saying about the real you, the real you. Why natural or real? Because when you think about it, it looks and it seems that it’s you, in your mind.

There are I-thoughts. I like it, and I don’t want to, I am. And it looks like it’s you. These thoughts it’s the same with emotions. It seems that you are the one who has become emotional. But the experience is different. You are still the one who confesses your thoughts and emotions.

If you have a hard time finding the first person, you can also try this technique: please slow down your thinking, i.e., think 10-15% slower. It is possible! Did you find that you can be aware of your thoughts, their existence? The part of you that is conscious of ideas is the first person. You. Why you? Because you have an identity with that part. Please keep yourself in this first-person perspective. And now I’m going to answer your questions.


“What is the main cause of tension and stress?”

If you look at the issue of stress from a first-person perspective, the first person, the witness, can never be stressed. Focus is related to your emotions and thoughts that you – the first person sees and experiences. Experiencing means is associated with this stressful experience.

Take, for example, an emotional experience – you start to feel the emotion of stress, and it seems to you that you become that emotion. But the first person can never become one with emotion – you never mix with feeling. Emotions are of a different substance.

If you are emotional and even if you are stressed, if you ask: are you worried, you will quickly notice your emotional state, and you can say that I am afraid. This example shows that the first person exists. Inside you – you – you can notice your emotional state.

What triggers this active stress state – the process? We have many ways to activate stress inside and out. From the outside, when someone tells you something, it gives you an urgent and essential task – you have to do it, but there is little time. Intensity strikes. This situation activates the emotion inside. Or sometimes you force yourself, and the feeling starts the same way.

Stress is your personal experience. For example, there are many causes of stress in family life. However, not all causes are stress itself but trigger for stress emotion. Thus, stress occurs mainly caused by emotion – an inner feeling of stress.

Thoughts without emotion do not create tension or stress.

By the way, thoughts without an emotional component do not cause anxiety. Because ideas are naturally neutral – just information; however, when studies are “supported” by different emotions, the thoughts begin to have an emotional meaning and become a set of stressful situations.

In other words, when emotions start with thoughts, a feeling of stress arises. For example, you have to be fast, successful; you can’t solve a complex problem in life – you get nervous or brittle: to do these things fast, with immediate energy, quick emotions start.

For example, if you become angry, it is also fast energy. Anger, however, strongly affects the physique. The muscles remain tense, and then there is also physical stress – it starts with emotional tension, and this change spreads to the physical body’s priority.

There is another significant cause of stress – fear.

Fear is related to one particular energy, which is not an emotion in itself. It is possible to learn to use the energy of fear so that the feeling of fear disappears. All that is left is the powerful energy with which it is possible to fix many intelligent things quickly and operatively. It’s not adrenaline! The only particular point that you can learn to apply separately.
So the leading causes of stress are emotions and fear – both do locate felt inside your body never come body.

“What can you do to live without tension?”

You can live without stress, but you must first understand one common but profound thing to do that. All of our internal reactions that create a sense of anxiety are in our internal system. You won’t get rid of them until you pick them up and release them. Nothing goes away in your life that is ingrained. That requires knowledge of how you can remove stress-releasing internal reactions.

If you learn this skill, you can change yourself. And not just in a stressful situation. If you learn simple techniques, you can release any different automatic emotional states from everyday life, including those that create stress. That’s how you can live without stress. No one is born with stress emotions. We have acquired them.

“What tips do you have that I could use right away?”

The first piece of advice is the first-person experience. Recognize who you are – the first person – and switch to this experience. When changed to a first-person experience, you can feel inner peace. That’s the first thing you can do. The real you or the first person is naturally already calm and balanced. So you become aware, aware of the first person, and awareness is already inherently balanced and fair.

This quality that we look for in life from different emotions, situations, thoughts, imaginations, yoga classes, meditations – remember: the first person already has it. You have your peace, your inner peace.

Of course, this does not imply that your thoughts and emotions will change if you find yourself in this way. No, they still exist and trigger automatically on triggers that come in from both inside and outside.

However, if you hold yourself in a first-person position, you will see that you can be stress-free, and if you are no longer involved in emotions and mental processes but witness them, they will calm down more. It is essential to know this. It’s easy to do: stay yourself and not be connected to thinking and emotions – stress does significantly reduced.

“How do I switch to stress-free living when I have a hard time believing it’s possible?”

In the first-person experience, you see that believing is actually about thinking. If you ask yourself from this point of view, is it true – are your thoughts about believing or not believing – are these thoughts, beliefs true or not? Maybe check the content of your reviews – do they reflect reality or not? Do opinions or ideas describe reality as it is?

There is a lot of misleading data in our minds, and these lies have not done proven by reality. When I say that a stress-free life is possible and the reason answers that it is not, I can say from my own experience that I know it is because I know it practically. If you don’t have that experience, then your mind can say it’s not possible. For this reason, it must first be an experience, and then the mind can say that yes, it is possible.

If you take a more intimate look at the work of your mind or thinking, you will see that it speaks of you, speaks as if on your behalf. If you compare this to the experience of the first person, you will know that you have two selves – one is accurate, and the other does represent in your mind.

Which one is real, then? Do your thoughts in your head represent your mind, its content, or do those thoughts represent you? Investigate this question a bit, and if you summarize this topic for yourself, you will get confidence.

The mind never represents you. The reason only describes itself – the thoughts contained in mind. What I am explaining may not be expected, but it does base on the first-hand experience.

Usually, you never control whether the mind contains truths or not. Instead, you believe what you think. However, use the experience of the first person and see if everything in mind is true or not.

“How do you stay relaxed in a group of people with a lot of different opinions, agendas, and energies? It’s exhausting.”

We become nervous when, on top of other people, the part of our inner world that is automatic starts – automatic reactions to others. But if we get rid of our responses, that’s possible.

In practice, this means that when these reactions no longer exist, no one can trigger them. Even if there are triggers (others are doing something), you will no longer react – stay calm. This way, you can be stress-free in different groups of people, with different opinions, agendas, and energies.

“How to deal with cynical people in your life?”

They are challenging to deal with because it is not that they exist, but you cannot change them. If other people have tried to change you, have they succeeded? They may have influenced you a little, but you can only change yourself. It is not possible to change others; it does not work.

However, when you change something in yourself, in your inner world, the attitude towards others – the automatic reactions to the – changes. Sometimes this is enough for change to take place in another. If you don’t react to them anymore, they won’t respond to you either. The experience of many practitioners has proved that. It works.

If you change, but negative people still exist in your life, you may be able to avoid them. Of course, this is difficult for spouses and colleagues, but you may be able to stay away from other negative people more.

Technique: How to stay at the center?

To remain undisturbed – calm – in terms of other people and situations, it is necessary to learn to stay present – as a first-person. What is the present? The current means that you are now – at all levels – here and now.

When does your heartbeat? When are you breathing? They do not appear in the past or the future. The heartbeats now, the breaths – everything happens now. But we often don’t understand it – for the sake of common sense. The mind creates the impression of the past and the future. But with simple questions, you can get rid of the illusion of the past and the end.

Please remember something from the past and ask yourself: when will I do it? You are in the present right now. Please imagine something in the future and ask yourself again: when will I do it? You are in the current again.

The first person is only present. And staying in the present is a moment of truth. Why? You are no longer dealing with a mind that creates an artificial impression of the past and the future. You can get rid of it. And stick to that truth.

Look: if you think, imagine, ask: when will this happen? Not why, but when? Just ask about time. And when you ask that way, you come to the present – to consciousness and the first person. If you practice it often, you are more and more in the present. You connect emotions and thoughts (mentality) to your true nature. That is an essential change in life – to stay in the present.


“Instead of alcohol, eating, drugs and medicine, how can we get rid of tension and stress right away?”

Stress cannot be relieved this quickly because it is a process. The substances listed cannot relieve you of stress immediately. However, they can help replace anxiety with another experience. These substances do not save the problem but replace them.

If you learn to release emotions yourself, you can remove these stresses quickly and effectively. Liberation does not mean suppressing or living out or covering with ideas or replacing them with other emotions, but that the tension is released from within and never comes back. It is inner learning – learning from them.

“How to deal with anxiety, weakness, and depression?”

Incidentally, the causes of depression have not been found in science so far – there are only a dozen hypotheses that have not been scientifically proven by 2021. From the Art of Conscious Change (TMK) method based on direct awareness, depression is a coping disorder caused by the chronic recurrence of some emotions. Maybe depression is an emotional state.

Depression has different phases, and the main problem here is one specific type of emotion. Emotions do usually classified as either good or bad. In Kriya yoga, however, we view emotions as different types of energies – activities. We have three types of such emotional activities.

Some emotions are active, such as anger – it can start with a bit of feeling and grow into a big one. Then we have slowing emotions such as laziness. You probably know from reality that when you become lazy, you quickly become slow. Depression is characterized by slowing down emotions.

The third type of energy is intermediate, or emotions, between negative and positive and slow and fast emotions. These are balanced emotions and best support everyday life.

Depression is thus an emotion that slows down activities in life. For example, if there is a chronic emotion of depression, it is difficult to trigger positive emotions because we cannot feel different emotions simultaneously.

Emotions can pass quickly, but we can only feel one at a time. In other words, if you are currently active, you cannot be inactive at the same time. If you love and feel that emotion, you can’t have an active “I hate you” feeling simultaneous. It may start in a moment, but then it is the next emotion.

But we don’t know these things about emotions – there are no so-called experts on this subject. We often don’t even notice when a feeling arises, how it works, how you become calm again, and how the next emotion starts.

If someone has depression, it means that the emotion is chronically active. How are emotions activated chronically? Through the mind.

If you listen to your thoughts, you will see what is there. For example, you see that there is some information about inactivity. There are various reasons you don’t have to be active or why it doesn’t matter to you. Thoughts can “kill” your activity. For example, you are depressed and have an idea to take action. You would jump up and start cleaning. The next thought in your head says that it doesn’t matter – don’t do it, there’s no point, no reason, no need, and so on. Is it familiar?

Exercise: How does the mind trigger emotions?

You can read your mind – become aware of thoughts. As you become aware of your thoughts, write them all down on a piece of paper. By seeing them and reading them on paper, you will begin to understand how the mind and beliefs trigger emotions that remain chronically active, making it very difficult to escape.

How do you begin to understand what is going on?

TMK teaches how to get rid of chronically activated emotions. We have many of them from different periods of life. They also affect the physical body, pressuring it. However, it is nothing unique or personal. When you find out who the first person is – who you are, you will realize that you can feel emotion, but you are not what you think.

When chronic stress occurs, stress emotions are chronically active. When you look at what helps keep chronic stress busy, it is other people or situations or the thoughts and ideas of your mind.

It is difficult to change others – it is not possible, but you can avoid thinking and imagining. You can consciously switch to positivity and activate positive emotions instead of negative ones. It can also help you to a certain extent. But it does not replace release.

You can also listen to thoughts and see imaginations, but you are not. Understand? It is a simple distinction – divorce – observation without meaning, purely by noticing and acknowledging.

If you continue to notice this, the truth will begin to unfold for you. You begin to understand what is going on and no longer confuse yourself with emotional states or thoughts. You will start to understand who you are and what you are doing here. Who’s the boss here – who’s the main living thing here. And that this is your life or the life of your mind (thoughts) and emotions? When this becomes clear, you will begin to realize that there is another possibility.

And as you begin to develop that understanding, there will be a turnaround – a significant change – you will discover that you are pretty different than you thought.


Why you should keep a diary — to stay on track with your mental health.

Why you should keep a diary — to stay on track with

your mental health.

Writing diaries is a time-consuming activity where you are the first to remember where you wrote about your first kiss and didn’t dare to share it with anyone. It’s just like a secret covenant with yourself, where you write down your dreams that you sometimes don’t want or can’t share that belongs only to you.

You ask me I’m already an adult. And I’ve grown out of this kind of activity for kids. Everything is right. No one expects you to write a diary-like a child. This activity I am talking about has a much deeper meaning and has also been scientifically proven beneficial to your mental health.

Some people may think that a diary is only for recording everyday life. But usually, it’s something more. Science has proven that keeping a journal is immeasurable for your mental health because it helps you process events, evoke emotions, sharpen your mind, and even stimulate creativity.

In a new study distributed in the journal Advances in Psychiatric Treatment, researchers found that writing three to five times a 15-minute session was enough to help participants cope with emotional and even traumatic events. But it is not enough to write about events. How you write about them is also essential.

In the second study, researchers asked associates to write about one of three things. One group focused on how they felt regarding a stressful situation. The second group wrote about the thoughts and feelings they had when dealing with stress in told the third group to write about factual, emotional events in the media.

Participants who wrote their thoughts and feelings about some of the events could see the positive benefits of the event. They did not focus less on trauma or anxiety.

Those who wrote only about their emotions suffered more. That was perhaps because they focused on their negative emotions as they wrote.

However, research shows that writing down these negative thoughts is preferable to keep them inside. Even writing down negative thoughts prevents you from avoiding them, which is related to helping you cope more effectively with stress. Prevention is a huge problem in dealing with trauma. According to Kitty Klein, a researcher at the University of North Carolina, “if you have a traumatic or stressful event, your ability to pay attention and focus on the stressors of life is not what it should be.”

Writing in a journal benefits you focus on the problem at hand, making sure you don’t bottle everything inside.

How it helps

Even if you don’t have a stressful period, regular diary writing is still a helpful tool. Instead of processing emotions and thoughts, you can use a diary to recall your achievements and mistakes. While this may seem like a record for all worldly details, such as your new dishwasher or meeting at work, you will have a unique perspective on your day when you return to it later. Then you can start re-evaluating where you are and where you came from and where you go.

Putting a pen on paper is a cathartic and private way to deal with the stress of your daily life, whatever it may be. When you keep a diary, you can approach and release the anxiety that you own. Using a journal enables you to process your emotions in a safe and secure place.

Ultimately, keeping a diary allows you to relive the day or week’s events with perspective, which is a unique tool for dealing with difficult things.

How to start keeping a diary.

1. Cleanse your senses

Taking notes during the day is a great way to clear your mind. You can write down what happened and how you felt about it, and then you don’t have to hold those images in your head anymore.

You are writing things down and sharing them with a friend because you can take them off your shoulders like a significant burden of worry that you can’t carry or need.

Sometimes writing is even better because you can be sincere without worrying about what the other person thinks of you. When you register, then the main thing you should keep in mind here is no rules and no spacing signs. Write as if even the filth does include it. You can get away with it, and it will get easier.

1.1 Meditation is here the best you can do before, and after the suit you like

2. Improve mental health

Writing in a diary is an excellent way to relieve stress and improve your mental health because, as mentioned above, your mind is clear.

You don’t have too many thoughts running around in your head because you’ve let them go on paper. Studies have shown that even writing on a stressful topic for 15-20 minutes leads to significantly better physical and psychological results.

That is where you can calmly write about things you do to others with as much criticism as it takes. And glorify yourself to a rock star level, which is also a perfect sign if you can feel that way, then you are taken away from stress, and your life is getting better and better.
I feel like a rock star. This feeling in itself is perfect and elevating that scientists and psychologists call it just that, Feel like a rock star. A psychological expression means that if you are the best of the best, others will recognize you, this feeling must come from within, and others will look at you with a better look. Anyone could use this trick from time to time to feel subconscious as a Rock Star.

3. Increase creativity

You don’t have to keep a sincere record of what happened every day or how you felt when something happened. Keeping a diary means you have the freedom to write what you want, how you want.

Hey, you don’t even have to write! Draw sketches. Write in a secret language that you have come up with yourself, or add photos and souvenirs of things that happen every day.

One thing I’ve noticed about myself that helps is another psychological trick. Each time you start, write in the upper left corner if you are using paper. The three things you did today that somehow moved you or made you feel good that you did and are proud of yourself. This little trick makes you feel like you are valuable and have accomplished something, even sometimes something small like garbage removal or cleaning.
When you write such things down, you immediately feel better.

4. Keep track of your life

Whether it’s for yourself or others, keeping a diary means keeping track of your life. If you write only for yourself, you can use the journal to review past mistakes and use them as reminders to stop doing the same things.

It would be good to remember that negative emotions and events do write in the past form. Positive even dreams and all kinds of pleasant emotion events do necessarily noted in the present document. Make you ask why the simple answer to this would be to leave the negativity behind and feel the positivity right now. The paper is a gigantic message carrier that remembers and also fulfills your wishes later.

You can make a positive difference by writing down the highlights of your day so you can remember good things. If you are writing to others, such as siblings or children, you can write an autobiography so that your stories do not die with you.

5. Taking responsibility

Regular writing is a great way to take responsibility for therapeutic writing and other characters of your life. It’s a fun practice to try to write simultaneously every day – either when you wake up for the first time and want to share your day’s hopes and dreams or at bedtime when you can write about everything that happened.

If you have been able to write regularly, you can apply this discipline and schedule structure to other aspects of your life. You will see benefits in various areas, but particularly in your work life, where your written expression can improve, and you will find it easier to complete writing-intensive projects.

How to start keeping a diary

Now that you understand some of the advantages of keeping a diary, I bet you already have an interest in starting your own.

Before you get excited, think about the following items and make sure you go to the blog the way that works for you.

1. Get a new notebook

That is my favorite part of creating a diary! I like to go to the bookstore or stationery store to see the different sizes of the available options on offer.

You may want to choose a regular spiral notebook so that the defined lines help keep your thoughts on track. Or maybe you want a beautiful book with leather-bound pages, which is my choice to inspire your creative ideas.

2. Sign up for a blog

Maybe you don’t want to get stuck in a notebook at all. In this case, a blog may be the best way for you to follow your thoughts. Many different blog sites on the Internet are the most popular and easiest to use – WordPress and Blogger.

Please note that these sites are public, and people who know your name or email address can easily follow you. You can use a cover name or sign up for a privacy-controlled blogging platform, but it’s best to be careful with your network connection.

3. Download the application

You may want the freedom of a digital magazine, but you don’t want to post publicly to a blog. You don’t want to bother with a paper diary, but you already have a smartphone, so why not use it?

There are countless magazine apps for your smartphone, ranging from the look of an actual magazine to places where you can easily take notes.

4. Let your thoughts come loose

Once you have chosen your medium, let your thoughts set free. That is a place where you don’t need to censor yourself, so don’t get caught up in the idea of writing correctly. Write as the thoughts come, without editing.
No matter how you try to improve your writing skills, be careful when editing your diary. If you write a sentence and stop editing it, you will never be disappointed, and you will probably be disappointed.

Write everything down as it should, without thinking about how it sounds or what word might work better. That is the best way to get therapeutic benefits from diaries.

5. Do not specify instructions

You may want to rework the argument one day, but the next day you want to record some photos of your visit to your new art gallery.

You can even use a magazine to track your achievements at work or in your personal life and increase your self-esteem every time you review it!

The more freely you keep your diary, the more exciting it is to sit on it and work on it.

If you allow yourself to be creative and free, you are more likely to want to write every day, and not only will you have a fuller picture of your life and thoughts, but you will also feel better if you get all those thoughts out of your head and on paper!


How to build confidence and self-esteem.

How to build confidence and self-esteem.

That is something most of us, even occasionally, long for it. That is what we have been trying to create since we were children – sometimes, unfortunately, the result is the opposite – and the lack of which is one of the most common reasons we are unhappy.
It’s about self-confidence. If you’ve ever told yourself or others: I can’t do it, I don’t have the talent for it. I will never learn it. I can never (wealthy, intelligent, beautiful, fast, and leader fill the gap myself :-)). Or if you’ve done faced more straightforward choices, not to mention longer-lasting decisions like a goat between two haystacks, unable to make a decision. Confidence, or rather its lack or absence, is an issue.

The three biggest fears

By the way, all of us, at least the vast majority, have said these things to ourselves, are in good company. In these moments when you feel that your “heart is sinking into your ankle,” you are facing the greatest fear of three people (either one in three or all at once – the so-called perfect storm): Do I look silly? Am I still doing it right? and Am I still good enough? And sometimes, just a little doubt, a little devil on your shoulder, who scratches out one of these questions is enough. And you feel your blood pressure rise, your palms sweating, and your body and mind starting to get stiff.

Which certainly does not contribute to the growth of self-confidence


But a description of the troubles helps. So how to increase self-confidence? We will get there, but first of all, what is not to do done.

Please don’t read, or at least not take me seriously: “You can if you just try!” or “Self-confidence is a superpower. Once you start believing in yourself, powerful things will happen!”. They are full of Facebook. They do repeat in excellent and sometimes quite expensive pieces of training.

And they’re nice, sometimes they feel good. And these are also quite useless. Multiplying yourself in front of a mirror by how beautiful and intelligent, and capable you are will not help you grow in confidence in the long run. While this may cause a moment of well-being, you are likely to be attacked by dopamine, a substance that creates an expectation of pleasure. And then it’s a gray everyday life again, and the feeling of guilt creeps up that you can’t do it, etc. But what helps then?

Four kinds of confidence

There are four types of self-confidence: Simon Marshall and Paterson Lesley, authors of The Brave Athlete. And how to increase self-confidence depends a lot on what kind of place of self-confidence means broken. I’m talking loose.

It is good to imagine self-confidence as a tree. It has roots, it has a stem, it has a crown, and it has left. And the connection is similar – the tree starts at the roots, and the leaves still stand out best.

So, read the descriptions below and try to put your finger on the self-confidence (or, more specifically, the lack of it) when you say “I can’t” or “I can’t do it” or “it’s not for me.”

1. Self-influence
The belief that I can do a particular task or activity at a certain (reasonable) level. Maybe it’s related to a specific action. And in a way, less self-confidence is natural when you start doing something you’ve never done before. And it’s also the easiest of the types of confidence you can change – it changes according to your actions and the experience you gain from the action.

Improving empowerment
1. Achieving operational success
There is no better tool for empowerment than success. It consists of two parts, as the words suggest – action (that is, you do not increase your influence by thinking of yourself as a better salesperson or development interviewer). The second is a success (that is, the long-known truth that success increases self-confidence). Maybe once again: you have to do and succeed.

As a side note, it doesn’t work if you choose tasks that are too simple to succeed.(avoid failure). The effort is essential. How to find a balance? Experts say that a good job means that there is a 70-80% chance of success. For a smaller one, the “elephant” may seem too big, and for a larger one, the effort is not enough to feel satisfied with success. Another slight nuance – don’t limit yourself to one success – set goals in the style of 10 out of 5 I do, etc. Repetitions produce confidence.

2. Looking at the success of others

Strange as it may seem, watching the actions of others helps to increase self-efficacy. Maybe – maybe it’s a good idea to see how others do it before you start doing something new. It also gives you a different specific idea of how you are going to do it yourself.

2. Confidence

Your Belief in one’s own general ability in a particular field, in a specific subject, the crown of self-confidence can have both strong and weak branches. A person who has strong self-confidence as a salesperson may not have it at all as a leader. And vice versa. There can be no before-mentioned thing as general low or general high self-confidence. Then it is more a question of the root of the tree, i.e., self-esteem.

Improving self – confidence
It should be a combination of improving self-influence and changing self-esteem. If the problem is in style: I’m not a good leader because I can’t connect people to a common goal as a team, then possible corrective methods are specific activities (regular one-on-one conversations, sharing responsibilities in the group, etc.) and self-assessment activities. See below.

3. Self-esteem

General self-esteem does base on past life experience, in other words, an assessment of who I am – competent, businesslike, I keep promises, etc. (or vice versa – incompetent, superficial, I do not keep promises, etc.). And all this is primarily based on past life experience and the resulting idea of ​​oneself. The trick, of course, is that it is only our imagination that remains heavily influenced by perceptual errors. Among other things, because, as a rule, we are still looking for confirmation of what we think is accurate, and we tend to ignore other facts, opinions, feedback. By the way, one part of self-esteem that does often used too much is perhaps self-criticism, which becomes paralyzing. Maybe whipping myself – “I’m incompetent,” “I’m still stupid,” etc.

Improving self – esteem

1. Face your negative self-criticism


The first step, of course, is to understand that you are doing this – that you are often whipping yourself in vain and destructively. To fix something, you need to know what does broken. And how broken it is. So, every time you make an unfair criticism of yourself or others, put a note on paper or the phone saying, “Oops, I did it again!”. And write down what you tell yourself. Write down.

The next step. Psychologists say it is a subtle rewording. In reality, it is countering its negative nonsense. In other words: 1. Write down a maximum of 5 self-critical nonsense you say about yourself 2. Write an alternative interpretation behind each self-critical statement to help you see things in more positive notes.

For example, criticism: I can never make the right decision on how to go about my working life.

And then, to paraphrase: But I can make a decision that seems like a good decision at the moment and based on the available knowledge. And what is better than indecision. And I have to accept that I can’t (and no one can) predict the future accurately, so even the intensive search for the “best” decision is pointless; happiness lies in making a choice and making peace with my choice. If the option did not turn out to be the right one, in the long run, I could always reconsider – being richer in experience anyway.

2. Be consciously grateful
I know that sounds a little weird. But it works. Maybe write down what you do well. Everyday. Or every night. Three things. It helps to bring focus and attention to the positive, to what is valuable in your life. And which in turn increases your positive self-esteem that you too are valuable.

4. Self-esteem
Deeply hidden beliefs about oneself as a person are the beliefs planted in us in a large part of our childhood—parents in particular and teachers, coaches, and friendships.

How can we deal with setbacks, whether they are a natural part of life or, more or less, with every slightest knock? Whether people are generally trusted, the world is running out, whether life is a valley of distress or something worth living and enjoying. Whether I am worse because as a person, I don’t drive a Porche Cayenne or am stupid if I don’t have a double degree, and so on, endlessly. “It’s not for us,” I once heard a mother say to her 7-8-year-old daughter. We talked about a skateboard park where the superstars of the area competed, which did build in an old factory building and where you could train for a certain amount. After all, only the rich go there to do their strange hobbies; we don’t go there, we are “ordinary people,” the mother’s message to the child was for life.

Improving  confidence and self-esteem
The first and perhaps best advice is to seek help. Look for a professional to help you develop a methodology and process for changing a deep belief in yourself because it takes years rather than months and can also mean a change in the environment – workplace, place of residence, partner, essential habits. You can also read books and try to think better, but the combined effect of this kind of belief and the environment is so significant that permanent change with naked thinking is not very likely.

Effort alone does not increase self-confidence.
And by the way, one pretty important thing yet. “The most important thing is to make an effort, then you will achieve,” is not too good advice for growing self-confidence. Effort alone does not boost confidence. Yes, knowing must acknowledge the action, but only the effort that is a step closer to success, to result. Feeling successful is what builds confidence.


Fifteen reasons to pursue your dreams- if you are afraid. Part 3

Fifteen reasons to pursue your dreams- if you are afraid.

Part 3


Especially those who tell you, “Don’t bother!”. There is no word like “bother.” It is available in our language and is still very actively used in many languages.

The mind is a factory of thoughts. It produces new ideas at any moment, some of which are useful, but the vast majority are repetitive and insignificant. Our choice is what and how much we believe in our thoughts.

Thinking is the same technique as sleeping. You sleep so that your body can rest. You are thinking of finding a solution to the situation. While you wake up in the morning, you get to one side by sleep. But when you stop thinking, you have a new idea in 2 seconds. We can’t get peace from them, and we believe all our thoughts.

Imagine that you cannot control sleep in the same way that you cannot control thinking. You try to wake up all the time, but as your attention distracts, you are asleep again. What would it be like in your life then? Just the way most people are. They live their whole lives in their heads and minds, not noticing that real life takes place outside.

Notice your thoughts and try to map them in some way. You may notice how most thoughts are repetitive and tell you the same thing all the time. If there is a problem in your life, your thoughts will always tell you about the situation. But has thinking ever solved any of your problems? Hardly because issues are solved by action, not thinking. Yes, it is necessary to believe, but it is essential to think constructively. And once we think about it, we may not think about it anymore. Then it’s time to act in the real world.

The most dangerous are the thoughts that tell us, “We can’t do it,” “We’re not good enough,” or “Don’t bother.” These are destructive and sabotaging patterns of thought that keep us from acting. And if we do not work, we will never fulfill our dreams.

Thoughts are and will remain. We can’t turn off our thinking, but we can notice them and pay less attention to them. Let those thoughts be, don’t just believe all your ideas.


Thoughts are not the only phenomena that exist within us and guide us. In addition to thoughts, there are three more groups of inner world objects that affect us daily. Until we can notice them and give meaning to them, we are automatically their slaves.

The objects of this inner world are beliefs, habits, and emotional reactions.

Beliefs and habits have already occurred discussed above. These are the subconscious and recorded programs that guide us. If we design them for our good, everything is fine. However, as long as beliefs and habits conflict with our dreams, we always try to fight 96-98 percent subconscious with 2-4 percent of potential. That is a hopeless struggle between David and Goliath.

The first step to turn the situation to your advantage, the first step is to notice or become aware. Until you know you have conflicting beliefs and habits, you can’t change them. However, if you see them and consciously replace them with new ones, they will eventually develop into subconscious programs to help you move forward.

Different people and different life events create other emotions inside us. Psychologists say that a person has about 300 emotions that motivate him to act. When something good happens in our lives, we respond with positive emotion. However, if something is objectionable to us, we are stingy and do not forbid others to experience it.

It is the moments when life goes against our expectations that are critical to self-development and the fulfillment of dreams. Years of research by researchers have shown that the most successful are the most consistent people. Consistency means that a person remains purposeful in all life situations – even those where things do not go in his favor. These are the moments when a person uses his or her emotional intelligence, becomes aware of his or her emotion, and acts adequately independently of emotion.

If someone did something you didn’t like, our usual automatic reaction is resentment. However, resentment can cost our dreams dearly in certain situations. It is helpful to notice at the right moment how anger arises in us, but not to show it, but to get rid of it. When you find out, you become emotionally intelligent.


Life is full of activities we don’t like. It’s the same with dreams. Not all activities that are necessary to make your dreams come true can be intense and inspiring. Sometimes you need to do things that seem annoying and pointless. In this situation, meaningful activities help.

Start your work, for example. Do you love your job? What do you like about your job? Is there anything at all that you experience, or is everything repulsive to you?

Even if you find everything reluctant at first glance, don’t rush to change jobs. Research shows that people who do not know how to make sense of their current job do not know how to do it in other occupations. They always hope that there is a dream job somewhere, all the enjoyable tasks, and never create a routine. That is an illusion. Even watching TV and walking around with friends becomes disgustingly annoying at some point. Therefore, it makes sense to use another solution – meaningful activities.

What do you mean when you do activities you don’t enjoy? Do you think about how disgusting this activity is, or can you pay attention to the broader aspects that are affected by your action?

Start making sense of your actions with a simple arrow exercise. Take A4 paper and write an activity or task in the upper left corner that seems pointless to you. Now draw a small arrow to the right of it and write down why you are doing it. For example, if you don’t like ironing, type:

Ironing => Shirt gets ironed => I look right at work => I look reliable to clients and employers => I get better results => I make more money / I get more recognition => I go to Thailand => I’m relaxed, smiling, and happy.

Do you notice how ironing makes a direct contribution to keeping you rested, smiling, and happy?

Too frequently, we focus too narrowly on our activities. It may seem that bosses are teasing us with silly tasks, and we have many more important things to do. No, it’s not like that. It is not usually a question of action but of our interpretation of action. If you can give the correct meaning to the activity, each task can have meaningful value for you.

Map your daily activities and give meaning to everyone. It gives you inspiration and energy to deal with them and keeps you on track with your dreams.



Laziness is the death of dreams. However, we all struggle with it from time to time.

Sometimes it seems that there is no way to get up and start dealing with the matter. Although we know it needs to do done, and we know it will bring us closer to fulfilling our dreams, we still find a hundred excuses for not doing so.

When we start with new things, we remain driven by inspiration – we want to deal with it right away. After a while, however, it is necessary to introduce a new tool – motivation. Motivation means acting in moments when there is no inspiration.

But there is a tiny step from motivation to inspiration. Quite often, it happens that shortly after we start acting through self-compulsion, inspiration re-ignites in us, and everything falls back on. We only need a small amount of creating energy to get started, and everything moves on more quickly.

It is essential to be able to start. If we can’t do that, we can fall asleep all our lives. We are tired; our friends come to visit, we watch something exciting on TV. Well, listen. That way, you can’t get closer to your dreams.

One study showed that human start-up energy is equivalent to 20 seconds. That means that if we want to do something that we don’t usually bother to do, we should organize things to take us less than 20 seconds to do it.

For example, you desire to start running, but you find several reasons not to go every time you get home. The 20-second rule says that if you had your running clothes ready on the couch (one study participant went so far as to go to bed with tracksuits in the evening), and it would take about 20 seconds to pull them back, it would be much easier to get your workout. You have to cross that “don’t bother” threshold, and if that threshold is lower than 20 seconds, it seems easy to us.

The same is true of the current article. It’s a pretty long article, and I postponed it for a long time to get started. Even after I wrote the first part, I still found something “more important” to do than to rewrite this article. In the end, I did so to keep this article open all the time. Every time I opened my computer, this article was ready. I just paused and started writing. Now I’m done.

Starting tasks (exceptionally inconvenient and strenuous) is the most critical start. If you can exceed your starting threshold, your productivity will increase significantly.


Some people are just cowards. They dare not do anything new and exciting because they are afraid that nothing will come of it. And so they live their whole lives, fearing, worrying, and at the same time dissatisfied because things are not as they would like.

We always lose only two things: money and pride. If our goals are economical, we can lose money. Maybe we have saved some time, and now we are afraid of losing it. Yes, that is justified, but if you are not ready to invest your money in a project, you do not believe in that project. But if you don’t believe in your project, nothing will come of it anyway. This project has already failed.

Second, money is flowing. If money stays in place, it is worthless – it simply loses its value. Otherwise, money would not be called currency in English, which can also do derived from the word current. Yes, money must flow. You have to be able to make money, but in the right moments, you have to be ready to leave it for you so that he can come back again.

If we lose money through some projects, then yes, we will lose money, but we will be richer inexperienced. Experience is worth much more than money. You can’t take money to where we all go one day. However, you can let your experiences and memories pass through your head at the last second before leaving.

Experience increases your value. Every failed project gives you knowledge of how you can’t do it. No one can be born a genius – we learn to be geniuses. However, learning takes place most effectively through losses and failures. How many would successful people in the world never fail? I would even venture to ask, how many are successful who would not have repeatedly failed in the early years? Remember, our most crucial success factor is consistency. Those who recover the fastest from their losses and put the experience back into practice will win.

You can lose money, but you can always make money back. Money is not easy to come from anywhere. Making money is always about you and your skills. And if you once knew how to make money, you will learn how to do it in the future. So don’t be hesitant to invest money in your dreams.

In addition to money, we can lose our pride, which is even stupider. However, money is something measurable and concrete. But what is satisfaction? It’s just an idea of ​​yourself. But the idea is so “big” that it prevents many people from making a difference in their lives because they are afraid of what other people think of it.

Here is your life. And here are your rules. If you are 85 years old one day, which one interests you more, is what other people thought of you 35 years ago, or that you made the changes that made you happy?

It is regularly better to regret what you did, not what you did not do. We do things with inspiration, creativity, and courage. Sometimes we win, other times we lose. But at least we do and try to enjoy life, live it to the fullest, and be happy. Yes, maybe some things will go to think about doing something different later, but we can always say that we just lacked experience. We did it for good purposes, and we have no point in regretting or blaming ourselves.

But if we fail to do things for fear that we will regret it later, we will live our lives in vain and meaninglessly. We may have brilliant ideas, but we do not dare to realize them because we do not know exactly how things are going.

No one ever knows how everything will go. That is the charm of life. When driving in the dark, we can see no further than 100 meters, but that does not mean that we leave the car on the road and wait terribly for the morning. No, we trust that we can drive in the dark and keep going. The same attitude could be alive.

When I have dreams, I do my best to make those dreams come true. It is not necessary to stress too much and worry all the time if and how they do still fulfilled, but to let yourself be guided and act bravely but calmly at the moment. Sometimes fears arise, but fears are there to overcome them. We only have this life, and our choice is how we live this life. Do we boldly and strive for dreams, or regretfully and in old age, why did we let other people live all our lives?


Thank you for reading this article. All the thoughts in it last used in my own daily life have helped me a lot. Yes, they are not unique ones, but they are practical and proven.

I want you to be happy. If you don’t know how to be satisfied yet, I wish you weren’t at least unhappy. Too many people live their lives unhappily – they don’t dare to act. I hope you weren’t one of them. And that’s why I wrote this article.

Read inspirational books

Bookstores and libraries are full of exciting, inspiring, and motivating books. They help us. If you sometimes feel that you lack courage, skill, and inspiration, don’t hesitate to draw from the books.

Communicate with inspiring people

Find people in your circle who also want to do something fierce and powerful. Avoid those people and friends who “drag you down” and exhaust you all the time. Yes, people have to help, but people can only be allowed to help themselves. The best way to help a friend in trouble is to brainstorm and figure out how he or she can resolve the situation through courage. One way is to recommend the article above to him.

Reflect on your achievements so far

You’re already good. Even if you don’t believe it, many people around you admire you. Believe them more. You’re good, and you can do it. Take your time and respect and praise yourself. Remember both small and large moments when you did something you were happy. And be prepared! You will soon be even more surprised by the fulfillment of your future activities and dreams.



Fifteen reasons to pursue your dreams- if you are afraid. Part 2

Fifteen reasons to pursue your dreams-

 if you are afraid. Part 2


Simply put, the subconscious mind makes up 96-98 percent of our entire brain. Conscious consciousness, on the other hand, is only 2-4 percent. So if you don’t understand how to use the subconscious from your toolbox, you’ll only use 2-4 percent of your actual ability. Can you imagine how high a space rocket will reach if only 2-4% of its real engine power does use at launch? It doesn’t even go out of place.

The subconscious is where our beliefs and habits are stored and where the fundamental subconscious mechanisms, the Reticular Activation System (RAS) and the Psychocybernetic Mechanism (PKM), are located.

Reticular Activation System (RAS)

RAS is a unit in our brain that filters information received from the outside. Through the eyes, ears, and other perceptual senses, our subconscious receives 400 billion bits of information every second, of which we become aware of only 2,000 bits. Thus, RAS filters out 99.99999% of the information that exists in the world around us.

Because the amount of information that does screen is so large, it is in our interest that the information related to our dreams remains in our minds. Otherwise, we would “sleep asleep” all the possibilities to make our dreams come true. It is, therefore, necessary to guarantee that the RAS works for us, not against us. For this to happen, it is essential to tell the RAS what information to keep and what to filter out. How to do it?

RAS acts based on information already in the brain – our existing beliefs. What a person believes in should be what he wants to experience. Logical, right? What is illogical, however, is that the vast majority of people believe in what they do not like to share: people seek happiness but believe that they do destine to be unhappy; they want wealth but are always afraid of going bankrupt; they honestly dream of love but feel lonely all the time.

RAS is like a Google search engine – when you want information about something, you enter the relevant search term into Google. Google brings you the most pertinent information about that keyword. RAS does the same – for him, the search term is your subconscious beliefs, the closest world he will shape to you.

It is precisely ignorance of the RAS work that is one of the most important reasons why many dreams remain only on paper. People want to carry them out on a conscious level, but they believe that this is not possible on a subconscious level.

Psychocybernetic mechanism (PKM)

Another fundamental subconscious mechanism is the psychocybernetic mechanism or PKM. If RAS shapes a world for you that matches your beliefs, PKM will hold you in a world that fits your ideas.

PKM aims to keep you alive through a safe comfort zone. Everything familiar and comfortable for you is safe for you. At least that’s how PKM “thinks.”

If you walk on the highway and PKM detects that you are too close to the road for the car driving towards you, it will automatically send you a danger signal, and you will jump aside. You will survive. Thanks, PKM!

However, he does the same even if your life is not in danger, but you are just thinking or doing something outside your comfort zone, i.e., your current beliefs. That’s why thoughts of new projects, new relationships, and a new training plan seem scary at first. You just aren’t used to it. Not yet.

Even if your current relationship doesn’t satisfy you, it’s at least familiar and secure. You can’t change that. Even if you hate your job, it’s at least friendly and safe. You can’t change that. And even if you’ve been overweight for years, you’re familiar and safe. You can’t change that.
PKM’s job is to keep you safe and familiar. Any attempt to change something in your life triggers PKM and sends you signals of danger that you perceive as anxiety and caution. As it is a very uncomfortable feeling, you will return to a comfortable and safe state.

There are two ways to get PKM to work for you. The first, and this is a more painful way, is to continue to believe in what you don’t want to achieve and to ascetically perceive these emotions of anxiety and caution at all times. Maybe not to change your beliefs and thus not to change your life.

Another way is to change your subconscious beliefs. By aligning your thoughts with your dreams, PKM will also work to keep you up to date until you make your dreams come true.


In the previous point, you learned how important it is to notice what beliefs you have and to change them if necessary. As important as our beliefs are our habits.


Beliefs, or worldviews, are the subconscious programs that guide us. We have a belief in every phenomenon we have ever encountered.

The easiest way to identify your beliefs is to look at the world around you. What do you believe about love and relationships? What do you think about making money and making money? What do you think about politics and society? What do you think of our weather? What do you think, what do you think, what do you think…? All of these opinions reflect your beliefs.

Beliefs arise and develop over a very long period. The adult human brain does the makeup of about 100 billion brain cells that connect to form the brain’s neural structure. Every thought, every experience, and opinion about something reflect one or more neuronal connections between brain cells. Together, all such neuronal connections form the structure of your beliefs.

Until the early 1990s, neuroscientists believed that by the time a person became an adult, their brain and belief system would be fully developed and could no longer be changed. If that held the case, each of us could hide behind an excuse. “But I’m just such a person, and I can’t change myself.”

Today, however, the neuroplasticity of the brain, or the brain’s ability to change throughout a person’s lifetime, has been confirmed. That means that whatever our beliefs have become today, we can change them ourselves if we wish.

Beliefs change through repetition. If you have believed for ten years that you cannot do anything, you have developed that belief. You’ve just made the neural connection in your brain so strong that it shows up every time you start working on something new.

If you want to change this belief, you must consciously replace it with a new one. For example, “I can handle it.” Now, every time you notice that you do haunt by an old way of thinking (“I can’t handle it”), you affirm, “Yes, I can handle it.” Doing this will strengthen a new positive neural connection and belief each time and weaken the old one. Over time, the old will be replaced by the unknown, affecting all your actions and thinking. It sounds primitive, but that’s how our brains work.

Beliefs are the basis of all our thinking and action. When you believe in something, it gives you the strength to move in that direction. Imagine that you are planning to start a new exciting project at work. What is your belief in this project and yourself? Do you believe that this project will be successful? Or are you skeptical?

If you are skeptical, this is where your potential comes from you. If you do not believe that this project will be successful, it will also lower your project’s potential for success. When the potential is low, weak action stems. If you do not strive to the full potential, the level of activity cannot be masterful. If your efforts are not masterful, what will be the results? Weak too, right? And if the results are unsatisfactory, it confirms your belief that you can’t do that.

It can do called a vicious circle that feeds itself. However, it is essential to realize that this vicious circle begins with your own beliefs, leading to low potential and consequent underaction and poor results. To be in line with your true potential, you need to start by changing your thoughts.


Your habits are just as crucial as your beliefs. Patterns are subconsciously stored solutions to certain situations.

Imagine that you should learn to swim again every time you fall into the water. Or it would be best if you learned to drive again every time you go. Annoying, right? To prevent this, the subconscious shapes habits.

We have habits for every area of ​​life – waking habits, talking habits, eating habits, Facebook browsing habits, work habits, etc. All activities are related to some practice.

Habits directly determine what results we achieve. Albert Einstein has said an exciting definition of a foolish person: “A fool is a person who does the same things all the time but expects different results.” Completely elementary, but we often forget this simple truth.

If you are currently in a situation with your life that does not satisfy you, follow your habits for the last three years and notice what practices have caused your current problem. If you want to change this situation, you also need to change certain types of habits. If you are not ready for this, you cannot expect different results after three years. If you did, Albert Einstein would call you a stupid person.

Habits develop in us in the same way as beliefs – they are stored neural connections. That is why we can change practices in the same way as beliefs. You have to find self-discipline and start with small steps. The first 30 days are critical in changing habits. If you can use the new pattern of that time, you can continue to do so.


Several people never think about their goals and dreams. When you ask them what you want out of your life, they answer, “Better life!”. Is it enough?

However, it is not very good if you have too many dreams. In this case, you lose focus, and scattered activities do not lead to realizing any dream. It is essential to find a middle ground.

The end of the year is usually the time when people set goals for the new year. At this point, it seems the person that New Year is like an excellent opportunity to “restart” your life and start all over again. It is with “everything” that this is the biggest stumbling block.

If people chose one goal for the new year, the probability of its realization would be significantly higher. Usually, however, all areas of life are undertaken at once, and then they try to fix everything in the next two months – they start to be vegetarian, start running 5 km a day, wake up 1 hour earlier, and so on. No one can cope with such a drastic change.

We only have the moment to move towards our goals. And the current moment is too short to deal with all the goals at once. At the moment, we only have time to pursue one dream at a time. Therefore, there is no point in trying to do too many things at once.

Don’t be driven by your long and dragging list of goals, but driven by the present moment. That’s all you have. Choose one area of ​​life for yourself in which you want to make a change and focus on that change entirely. The first 30 days are the most difficult because it is time to develop new habits and beliefs. If you resist this time, life will become easier. You may not have relinquished your goal yet, but you can put the subconscious to work for you in that time.


The ability to concentrate is the most fundamental skill in our lives, the non-use of which has caused a great deal of confusion. For the next 60 seconds, attempt to focus on the pencil lying on the table in front of you. Take all your attention to the pen and empty your head of everything else. Start!

How did you do that? I’m more than sure not very well. But don’t worry – you’re no exception. In the same way, I can’t clear my mind, and so nither most other people. There are very few people in the world with the absolute ability to concentrate, and only years of training lead to this.

Low ability to concentrate creates situations we do not act in the present moment but “walk” all the time in our thoughts about the future or the past. Researchers say that a person has an average of 50,000 views a day. Then try to deal with all these thoughts.

Reading a book is a good confirmation of low concentration. Have you noticed how you read 2-3 pages of a book and then discover that you don’t remember anything about it? That was precise because of his low ability to concentrate – an idea distracted you from the book, and you were gone.

Reading a book is a safe and straightforward example. However, it becomes dangerous in situations where it is necessary to focus on one activity always to fulfill dreams constantly. Uncomfortable, however, if we cannot cope with our thoughts on the future and the past.
For example, something happened in the past that gives us reason to believe that we will not achieve this goal. Our personal choice is to think and spin that idea or focus on current activities to complete the task on time. When our ability to concentrate is low, we believe in our experience and can give up the present moment. However, if we can draw our attention enough, we will let go of these meaningless thoughts and return to the necessary action.

Life is happening now. The past and the future exist through thoughts only in our heads. They don’t exist. All that exists is the present moment. At this moment, thinking, planning, and acting towards your dream take place. Use the present moment because it is the only moment you have.


Some dreams take longer than others. Sometimes, when plans don’t come true quickly, we replace the satisfaction of fulfilling them with fleeting pleasures.

Imagine you want to lose 5 kg. How to make it happen? You need to monitor your menu and do a workout. Sounds easy, right? However, this can be a real challenge in practice, especially when choosing between momentary enjoyment and future satisfaction.

We do face a choice at every meal: whether we get momentary enjoyment from a good diet or long-term happiness from good health. Most people choose the first – they eat their stomachs full and better, and later they regret that they ate so much.

But you can approach it differently. Standing at the table, ask yourself, “Which is more important to me? Is it a taste pleasure from eating 5 minutes of laziness or a long-term pleasure from being good weight and beautiful?”. This approach awakens your self-awareness. You no longer automatically identify with your desire to taste experience but make a conscious decision as a true homo sapiens. A similar process works for all your dreams.
Which do you prefer, momentary pleasure in front TV or the long-term pleasure, if you go to the training at the moment and feel very good after the workout and also in the future?

Ask this question about all your dreams and activities and see which answer you choose.

I will continue the article next week.


Fifteen reasons to pursue your dreams- if you are afraid.

Fifteen reasons to pursue your dreams- if you are afraid.


When you start something new, you do inspire by inspiration. When you get into a routine (and you get there anyway), motivation helps you. To make your dreams come true, you need both.

Inspiration is the starting energy of dreams. It is the “force” that gives us the idea and the “power” that helps us overcome the primary question of resistance, “Is it still worth the effort?”. That is the question we always encounter when we launch something new. We need to be sure that, firstly, we can make a dream come true, and secondly, the emotion that comes with fulfilling a goal is worth the effort.

We have limited opportunities to lead inspiration. We can settle into an inspiring environment and interact with the people who inspire us, but if the “spirit” still does not come, we will not make a dream come true. Motivation means acting in moments when we lack inspiration. If inspiration is essentially an unmanageable inner quality, then the reason is entirely under our control. Often, lack of motivation is related to our thinking and emotions, which we identify with; it just “seems” that this is not the best time to do something.

Whether it’s a dream to lose weight, start a new business project or do something great at work, we are prisoners of our condition. They dictate to us whether or not we should deal with this task at the moment, and if the answer is ‘no,’ we believe the point and strike.


The purpose of this article is to give with you 15 reasons and behaviors that demoralize us and prevent us from moving toward dreams. These are “motivation-killers” that guide us automatically but lose their power quickly if you learn to notice them.

Many people want a better life, but that is not enough. It’s just not enough to sometimes tell yourself that you’re not happy with your life. Firstly, in this case, you always assert yourself of how bad a life you are, and secondly, you are not even trying to figure out what and how could improve your situation.

If you don’t know what you want, you can’t get inspired, and it’s hard to motivate yourself. Just sitting and dreaming that things could be better doesn’t trigger the emotional impulses that make you act. But these impulses are the key to inspiration and motivation.

For example, imagine that you have to iron 100 shirts every night. How does this idea affect you? Do you feel inspired? How would you motivate yourself to do that?

Now try to think about how you will go on holiday to Thailand in 2 weeks, and you need to put together an exciting travel route. Is the emotion in you the same in both examples? That isn’t an intellectual game I’m playing with you right now. Look inside yourself and notice what conditions these examples create in you. Which one inspires you more? Which would make it straightforward for you to find motivation?

One of the main reasons for not fulfilling our dreams is precisely a lack of understanding of what we want. However, this does not mean that many so-called success coaches recommend that you write all your 1000 goals down to the last detail. Here is an extreme that will not help you either. But what helps you is a simple understanding of what kind of change you would like to make in life. Keep it realistic. There is no time in calling yourself a millionaire if you do not know how to pay the bills next month. And there is no point in imagining yourself as a laundry model if you have been eating pastries for the last two years, and your stomach and thighs are therefore uncomfortably enlarged.

Stay realistic. Don’t describe big and unrealistic visions that are more stressful to you because you have no idea how to implement them. Replace these big and “fat” goals with specific and straightforward activity-based goals that let you know precisely how to get results in small steps. Don’t tell yourself I’m a millionaire in 6 months, but aim for 10% more effort this month. You can do it. And don’t take the dream of losing 15 kg in 3 months, but think about how you can eat less and healthier the next meal, and start exercising three times a week (here too, start with minimal steps).

Take your time and think calmly about what you want. Write down your real dreams and add a realistic action plan to each objective. Don’t try to achieve all this in 1 month, but make the process inspiring and motivating for you. All the goals we set should inspire and motivate us today, not just to achieve that goal. No one can ever guarantee us that you will complete our plans. There is no way we can control the fulfillment of purposes. We can only control the progress towards goals – right now through our thoughts, words, and actions. However, if we sacrifice today for future accomplishments, we will offer our entire lives.

Life takes place now – the future with achieved (or unattained) goals exists only in our heads through thoughts. You want to live your life in your mind without paying attention to what is happening now and actually? Not, don’t be dazzled by the grand visions of the future and the pleasures, fame, and success that come with it. It’s all an illusion that may or may not happen. What is clear, however, is that the present moment is real. There is no doubt about that.

Figure out what kind of life you would like to live and stay realistic. Start with small steps and take the first step.

When you come up with what you want, you may fear that you don’t deserve it and can’t handle it. That is called low self-esteem.

How do you know you don’t deserve it? How do you know you can’t handle it? The previous paragraph talked about the fact that the future is entirely out of our control. We cannot control the future – we can only control the present.

Even if, given the present moment, you may feel that you cannot handle it, you will remain supported by your inner self-confidence, inspiration, and motivation. Things sometimes happen and resolve in the strangest of ways. I believe that there have been situations in your own life when people who help you in a case quickly come into your life. Or you have stumbled upon an article or book that has clarified your confusion. Or you just got a super good idea while walking in the woods, which solves a momentary obstacle and helps you move forward. Such things happen—all the time.

When driving in the dark, we cannot see more than 100 meters. However, we know that there is still a paved road above it, and we will arrive safely. We can take the same attitude towards our dreams. Once you’ve chosen realistic goals that you see as a way to go when things are going “right,” you have to confidently believe that there’s “asphalt” you can’t see yet. Take the first step, depress the accelerator pedal, and you’ll see road markings coming out of the curve to guide you forward.

But for that to arrive, you have to believe in yourself. You may not have all the internal and external resources, not yet, but you must have the conviction within you that it is feasible and you can do it. That is why it is essential to choose realistic dreams, not something absurd. When you set unreasonable goals for yourself and hope for miracles, you give up responsibility, and you rely on something you can’t control. You give up duty at the moment when you should use your intellect, inspiration, intuition, and motivation, but you choose not to do so because you can’t suggest any natural way for you to move towards the goal at all.

That is one of the biggest pitfalls when people return from success seminars, where they have set a goal to repay a bank loan of 100,000 euros a year or increase their income 50 times in 3 months. A person comes home and is alone with his absurd goals. He no longer has a supportive “guru” to reassure him all the time without ever suggesting how it is possible. So he sits in front of his workbook, looks at his absurd dreams, and returns to his daily life. He doesn’t know how to take the first step. He does not understand how to move towards goals, let alone achieve them.

If you are realistic with your goals, you can work with your self-esteem. No matter what you decide to achieve, ask yourself, “Can I do 10% better this month than I’ve done so far?” Maybe it’s related to diet – can I eat 10% fewer sweets this month? Yes, of course, you can. Can I give myself 10% more physical exercise? Yes, of course, you can. It can also be business – can I make an effort to sell 10% more this month? Yes, sure. As a waiter, can I smile 10% more this month? Can I forgive 10% more people this month? Can I wake up 10% earlier this month? Can I spend 10% less this month to save for next year’s vacation?

Here is the 10% rule, and it always works. It is realistic, inspiring, and motivating. When you apply it to an area that works for you, you will feel from day one that you can make your dream come true. Yes, maybe not in 3 days or three months, as many “target kings” have promised you before, but you can be sure that you are moving in the right direction. You see tangible results, and feedback gives you new inspiration and motivation all the time.

If you get real experience in the first three months that you are moving towards a dream, it will give you more confidence. If you thought you couldn’t do something in the past, now you see that it entirely not true. You have real experience to show yourself, and you don’t have to put too much effort into it (10% a month is not too much to ask for). Your self-confidence grows progressively as your mind constantly produces new images of where such small-scale but realistic targeting can lead. You will learn to enjoy the process in the process, not just talk about it in a philosophical context in societies.

Self-esteem is related to your results so far. Because you didn’t know what you wanted at all before, and you haven’t taken any steps to do so, or you did, but those dreams have been unrealistic and therefore repeatedly missed, it has all led to your low self-esteem. But this is not final. When you approach your goals with the “10% rule”, you will learn to appreciate yourself again, and over time your whole life will become better.

Of course, it is sometimes helpful to listen to friends and companions, but there is a limit somewhere. That is your life, not theirs. And you are subject to your own life, not them. If you live your life the way you are advised and directed, you will regret it when you are 80 years old. In that case, you just put your dreams in the background, and you believe that other people know better what is good for you. How could they find out?

We are social beings and belong to social networks, but we can rise above those networks when necessary. It does know that similar people are attracted. So you are surrounded by people who are like you and ready for similar actions. If you have lived your life conservatively and timidly so far, so have your friends. And now that you fixed for change, they may not be ready for it. That’s why they start pulling you back down from inertia at first glance, telling you how crazy ideas you have and how you can’t handle them.

It’s all bullshit. Once you have written down your realistic dreams and goals as described above, you will surely be able to achieve them. You must stand on your own two feet and push the backs of all the setbacks and the setbacks. Peace.

In America, a survey was conducted among the 500 most successful business leaders to understand the formula for real success. The study organizers hoped to discover the panacea for success to live boldly offered to all young people. However, the surprise was great for them when it turned out that there was no miracle cure. Not all of these people were talented, brilliant, and super beautiful. On the contrary, they were completely ordinary people we would not even know on the streets. But what was the common feature of all of them? Consistency.

Consistency is the only sure formula for success. You can realize no dream without setbacks. That is an illusion. All those books that say the opposite will make you foggy. Find one successful person who will tell you that success came quickly for him. You can’t find a person like that. Yes, the ones you can see are authors who write about success and promise you that you will quickly achieve your goals by using their success formulas. Why? Because they want you to buy books full of their recipes for success. However, if we look for a person in real life who would have done something truly remarkable without work and effort, we will always have empty hands.

Don’t listen and believe no one else. In fact, the less you listen to me, the better. Stick to yourself and your inner feeling. If you dream of something, and it’s not absurd, stick to it. Small steps can eventually lead you to even the fulfillment of wild dreams.

Avoid the company of miserable people when life is complicated and try to infect you with their cynical attitude to life. Just turn your back on them. Rather than be alone in the company of such people, because taking them in the same room for a long time is a definite doom for you and your dreams.

As I have already mentioned, only consistent action and discipline will succeed.

Our minds are very cunning. When we start working on something, it inspires us to how beautiful and lovely everything is. We understand in ourselves and know we can do it. But we may soon have doubts. We are tired of our initial enthusiasm, and if the results do not show up overnight, we will start to want to give up.

That is dangerous. Very dangerous. Early giving up is a sure way to turn your life around. It would help if you were disciplined and consistent, not lazy and comfortable. Yes, life is not an army, but no one has ever won a war without military discipline.

Watch the athletes. See how they work for their results. Their tremendous dedication and discipline will bring them the results they dream of you. Athletes perform the same activities day in, day out, month to month, and year to year to get their mind, mind, and body in sync with purpose. And the result is a triumph. Victory overall. Even about yourself.

However, if you choose the other end of the scale – you do a lot of work, but you are always afraid that you will not be able to do it, and you will never succeed.anyway – you will rush empty. You’re like a squirrel on a wheel that doesn’t go a step further.

Attitude means acting in the right vibration. It means believing in yourself and the rightness of your actions. No matter what others think of your plans, it would help if you believed in them yourself. If you succeed. you will one day be there.

The right attitude starts with thinking. However, it only starts thinking because, over time, your review means transferred to your beliefs, through which you involve the subconscious in your actions. And if the subconscious is already working towards its goals, you have turned 100% of your potential. It is a force for shaping attitudes.

At this point, I will leave the article open, and I will continue writing next week.


Thoughts on the joy of life and some exercises to increase it.

Thoughts on the joy of life and some exercises to

increase it.

If you feel that you are not entirely happy yet, it is probably because all things are not yet your will. That is the weakest quality of happiness.– conditionality. Happiness means conditional joy from something or someone: “I am happy when I receive it. I’m happy when I achieve that. I’m happy to meet someone like that. I’m happy to solve this shit. “All of these statements contain an “if I…” condition.

But above all, the requirements should be the joy of life instead. The joy of life is something so simple and basic that it usually goes unnoticed because we suffocate it with conditionality. The joy of living does not mean the happiness.that comes with some achievements, but simply the pleasure of living for oneself. The joy of life is above all our goals, dreams, and hopes – it is pure joy that we are still alive.

How to experience the joy of life?

The first thing after waking up is realizing that I exist. We always go to bed alone. And we always wake up alone. There is no conditionality in sleeping and waking up. No matter how much I love another person, and no matter how much I don’t want to be with him, I have to give him up every night. I fall asleep, I lose consciousness, and I am entirely alone.

Precisely the same things happen when you wake up. When I wake up, I’m alone. A few moments later, I remember what is happening in my life, and accordingly, I create the first state of the day. When I am all right in life, I have good thoughts, and I am happy. However, if I have problems and something is missing, I will remember them, and I may be sad again. Again, this conditionality.

But the joy of life exists before the first thought, before conditionality. That is the moment when you wake up and realize that you are still alive. It is the pure joy of being placed in us by nature itself. For example, watch children or animals when they wake up. They are so direct and cheerful that they have “revived.” They seem to be born again every morning. Animals are not at all, but children are not yet. They cannot abuse their mentality towards themselves – animals do not have worries, and children do not have concerns yet. That is why they can experience the pure joy of living so directly.

No one can stop us from experiencing it either. It exists. That is our most fundamental condition.

The triumph of positive psychology

If we decide to live the life of an average person, we must find ways to enjoy life. However, there are few enlightened Buddhas who have risen above their desires and desires in the world. As ordinary people, we must seek joy through some other means. We may realize that the joy of life exists, but even 99.99% of the people who work all their lives to achieve this state still leave this world clinging and suffering.

A year ago, there was a significant breakthrough in psychology. Namely, so far, people studied psychology to bring “sunk” individuals back to normal. That means that science had mapped out how an average person behaves, and psychology, therefore, looked for ways to help those individuals who had fallen below that limit of normalcy.

However, the pioneers of positive psychology – Phil Stone, Ellen Langer, and Tal Ben-Shahar – noticed that some people have fallen below average and need psychology. Some people are above normal, achieving much better results at work and private life, and living thereby significantly better life. They became more and more interested in what these “special” people do differently. They have torn beyond the bounds of normalcy and thus enjoy a better quality of life. In this way, a new direction of psychology began. Which did quickly christened “positive psychology.” And under the name of which thousands of scientific studies have done over the last 20 years on how positivity and zest for life help achieve better results.

Positive psychology was about as groundbreaking in science as Copernicus’ discovery that the Earth revolves around the Sun, not the other way around. Similarly, for several hundred years, that thought that happiness.revolves around success: go to a good school, get a good job, make a career, get rich, and then happiness.comes. However, positive psychology has refuted this claim through its research, saying instead: be cheerful, optimistic, and happy, thereby increasing your capacity by up to 30%, as a result of which you will achieve success both at work and in private life. Worth a try, isn’t it?

Positivity is in everyone’s own hands.

Another significant discovery did make in the early 1990s. This time, not by psychologists, but by brain scientists. Who discovered that the human neuron structure (brain) could reprogram itself for the rest of its life, not just until the age of twenty, as previously thought.

When we combine these two discoveries – above average, several very cheerful people achieve much more. And the brain’s ability to reprogram itself regardless of age – we come to fascinating facts:

Fact 1. No matter what kind of person you have considered yourself to be, you can change that.

Fact 2. By making yourself a more positive and cheerful person, you will achieve much better results both at work and in your private life. You are happier, you have a better relationship, and you enjoy life more.

How to increase the joy of life?

In the light of the above, the question of one million euros, both literally and indirectly, arises: “How to increase the joy of life to live a better private life and enjoy better results at work?”

Below I will share with you five straightforward techniques that will help you be more positive and thus reprogram your brain and enjoy a better life in the long run.

Joy Exercise 1: Think of something positive.
Keep your thoughts on something positive that is coming into your life. For example, you plan to go on a trip in two weeks, or already this Friday, for a violent birthday. Think about these events. Studies have shown that people who think only of their favorite movie increased their body’s production of the happiness.hormone endorphin by 27% – they were 27% happier at the time than usual.

Joy Exercise 2: Do something good

Conscious and ego-free good deed raises our feeling very much. One study involving more than 2,000 people showed that people who decided to say or do something nice to someone three times a day felt significantly more positive in the following weeks than before.

Joy Exercise 3: Meditate
Researchers have discovered that monks and Yogis have meditated. For decades have a much more advanced frontal lobe, the most critical “center of happiness.#8221; in humans than ordinary humans. However, it is not necessary to meditate for ten years to create a positive state of mind. Studies show that 5-15 minutes a day is enough to lower our stress levels and make us feel more positive and empathetic.

Joy Exercise 4. Do a little physical exercise
It has long stood that physical exercise produces the happiness.hormone endorphin in our body, making us feel good and optimistic. However, research in recent years has shown that regular exercise significantly reduces the risk of relapse after depression. In one study, both medication and practice were used to combat depression, with 38% of those taking medication relapsed after six months, but only 9% of those taking the training.

Joy Exercise 5. Allow yourself a beautiful experience
If you like shopping, you know how good it feels. However, the pleasure of regular shopping is very short-lived. However, spending our money not on things but exciting experiences significantly increases our level of happiness. A study of 150 people found that people who decided to spend money on adventures, concerts, etc. Experienced substantially more joy over some time than those who paid the same money on things like clothes or electronics.

It is up to you whether you use these exercises or not. Positive psychology shows that the joy of life “overcomes” stress and depression. Which team do you choose?