Thoughts & Insights To Start The Week

Welcome to all new subscribers over the past week! I was so excited to see someone posted a previous edition in a Reddit post, and a ton of new subscribers came from there! Thanks to whichever you did that: I’m forever grateful.

How has your 2023 been going? We’re now over 2 months into 2023. It’s crazy how time flies!

What habit is helping your mental state the most? If you’ve found one: keep going! If you haven’t found one yet or the habit you picked at the beginning of January wasn’t good enough: try out the habit hack below:

⚡ Quick Hack: How Remembering To Smile Increases Your Happiness

"Life is like a mirror, smile at it and it smiles back at you"

When is the last time you smiled?

When we smile, our brain releases chemicals like endorphins, dopamine, and serotonin, which are associated with feelings of pleasure and happiness. These chemicals help to reduce stress and increase feelings of well-being.

Additionally, when we smile, our facial muscles send feedback to the brain, indicating that we are happy. This feedback loop can help to reinforce positive emotions and further boost our mood. Smiling can also have a positive effect on the people around us, as it is contagious and can help to create a more positive and friendly environment.

🍎 Habit Hack: Start Your Day With A Cup Of Coffee

Did you know coff­ee consumption is linked to lower rates of depression?

Crazy, right? But it’s true: scientists have found that coffee has a number of properties that make it a positive mood booster:

• Coffee is a powerful antioxidant. Research has shown that people suffering from low mood and depression have higher levels of oxidation in their bodies than people with good mental health. Experts attribute the high concentration of antioxidants in coffee to its ability to act as an effective mood-enhancer.

• Coffee has anti-inflammatory properties. Drinking coffee has been shown to have an anti-inflammatory effect and decrease both the likelihood and the intensity of negative emotional states.

Try starting your day with a cup of coffee: this gives you something to mentally look forward to as well as something that physically makes you feel better.

🧠 Pro Hack: What Is “Deep Breathing” And Why Do Experts Say It Helps?

A rising number of studies show that breathing techniques work against insomnia and anxiety

These techniques affect both physiological factors (by stimulating the nervous system) and psychological factors (by diverting your attention away from thoughts).

Deep breathing is a simple and effective way to reduce stress and promote relaxation. It works by activating the body's relaxation response, which is the opposite of the stress response. The relaxation response helps to reduce muscle tension, slow the heart rate, and lower blood pressure, all of which can help improve overall well-being.

Here is a step-by-step guide on how deep breathing works:

1. Find a comfortable position: Sit or lie down in a comfortable position with your back straight and your shoulders relaxed.

2. Inhale deeply: Take a slow, deep breath in through your nose, filling your lungs with air. Focus on filling your abdomen with air first, then your chest.

3. Hold the breath: Hold the breath for a few seconds, then exhale slowly through your mouth.

4. Exhale fully: Exhale all of the air out of your lungs, focusing on emptying your abdomen first, then your chest.

5. Repeat: Repeat this process for several minutes, focusing on the sensation of the breath moving in and out of your body.

6. Use a count: You can also use a count to help regulate your breathing. For example, inhale for a count of four, hold for a count of four, exhale for a count of four, and hold for a count of four.

7. Practice regularly: Deep breathing is most effective when practiced regularly, ideally every day. You can incorporate deep breathing into your daily routine, such as before bed or during breaks at work.

🐶 Pawsitive Pic Of The Week

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