Thoughts & Insights To Start The Week

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Layoffs and the threat of layoffs have a huge impact on our mental well being. It’s normal to be stressed at these times, but it’s all in how you manage it.

This week we have 3 super useful strategies for improving your mental health including one even used by the CEO of Google. As always: drop a reply if one of the habits helps you, we love hearing these stories!

⚡ Quick Hack: How Listening to White Noise Improves Mental Health

Need a fast way to boost your mood after a tough day at work?

White noise might help you: it’s a type of sound that is produced when all frequencies of sound are combined at equal intensity. It is a random signal with no discernible pattern, and it can be generated by various sources, such as machines, fans, and nature sounds.

Studies have shown that listening to white noise can have a positive impact on our mental health. Here are some of the ways it can benefit us:

1. Promotes relaxation: Listening to white noise can help us relax and unwind, which is essential for our mental health. It creates a constant, soothing sound that can drown out other distractions and calm our nerves.

2. Improves sleep quality: White noise can also improve our sleep quality by blocking out external noises that may disrupt our sleep. This is especially useful for those who live in noisy areas or have trouble falling asleep.

3. Reduces stress and anxiety: The calming effect of white noise can also reduce stress and anxiety levels. It can help us feel more relaxed and at ease, which can positively impact our mental state.

🍎 Habit Hack: Brief, Daily Meditation Can Improve Your Outlook

Did you know even a small amount of meditation works daily in improving your mood?

Brief, daily meditation enhances attention, memory, mood, and emotional regulation according to this 2019 research study.

Here are some tips for building a daily meditation practice:

1. Start small: It's important to start small when building a meditation habit. Begin with just a few minutes a day, such as 5-10 minutes, and gradually increase the time as you become more comfortable with the practice.

2. Choose a convenient time and place: Find a time and place where you can meditate without distractions. It could be early in the morning, during your lunch break, or before bed. Choose a quiet and comfortable place where you can sit or lie down.

3. Focus on your breath: One of the simplest and most effective ways to meditate is to focus on your breath. Sit comfortably and pay attention to your breath as it moves in and out of your body. If your mind wanders, gently bring it back to your breath.

4. Celebrate your progress: Finally, it's important to celebrate your progress and acknowledge the benefits of meditation. Notice how you feel after each session and the positive impact it has on your mental health. This will help you stay motivated and committed to your practice.

🧠 Pro Hack: What Is “Non-Sleep Deep Rest” And Why Does the CEO of Google Love It?

Why does Google CEO Sundar Pichai use “non-sleep deep rest” instead of meditation?

Andrer Huberman explained why in an interview:

No/n-sleep deep rest is a state of relaxation that is distinct from sleep. It is a state in which the body and mind are deeply relaxed, but the mind remains awake and alert. This type of rest can help us reduce stress, boost our immune system, and improve our overall well-being.

Here are some tips for achieving non-sleep deep rest:

1. Find a quiet and comfortable place: Find a quiet and comfortable place where you can sit or lie down. It could be a comfortable chair, a yoga mat, or your bed. Make sure that the room is free from distractions, such as noise and bright lights.

2. Close your eyes and focus on your breath: Close your eyes and focus on your breath. Take deep, slow breaths and exhale slowly. As you inhale, imagine that you are breathing in peace and relaxation. As you exhale, imagine that you are releasing stress and tension.

3. Use guided imagery or meditation: Guided imagery or meditation can be a helpful tool for achieving non-sleep deep rest. There are many apps and websites that offer free guided meditations, ranging from a few minutes to several hours.

4. Practice progressive muscle relaxation: Progressive muscle relaxation is a technique that involves tensing and relaxing different muscle groups in the body. This can help you achieve a state of deep relaxation and reduce muscle tension.

5. Set a timer: Set a timer for 10-20 minutes to help you stay focused and avoid the temptation to check your phone or get up and do something else.

🐶 Pawsitive Pic Of The Week

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