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Reflect- Take five minutes at the end of a day to self-reflect on your thoughts and actions. Keep a daily journal and write down your feelings, your worries, your meals, your physical activities, for that particular day. Write down at least one thing that you cherished or learned during that day and one thing that you like to change. Expressing your thoughts in writing makes you more mindful and brings you closer to yourself. Actively engaging with our thoughts and emotions gives us insight into some of our impulsive behavior. Mindfulness is the key to a long-term well being.Studies have also shown that the emotional release from journaling lowers anxiety, stress, and induces better sleep. Dr. James Pennebaker, author of 'Writing to Heal' has also seen an improved immune function in participants of writing exercises.
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Plan - Write down at least one new thing that you are going to try next day or one thing that you will do to change your impulsive behavior. This will strengthen your self-discipline. Remember 'A journey of thousands of miles starts with one step and a tiny change today brings a dramatically different tomorrow.'
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Count- Count your blessing. 'Gratitude is the best attitude.' It is also one of the most effective strategies to improve our health. Research in the Journal of Psychosomatic Research has found that feeling grateful helps people sleep better and longer. Believe me or not but gratitude exercise also helps with eating disorders. “Gratitude replenishes willpower,” says Susan Peirce Thompson, a cognitive scientist who specializes in the psychology of eating. Thompson says cultivating feelings of gratitude can boost your impulse control, helping you slow down and make better decisions.
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Read: ' Reading is to the mind what exercise is to the body.'
Scientific studies have shown that just six minutes of reading could be enough to reduce stress levels by up to two thirds. And when you reduce stress level by two thirds you reduce the risk of many chronic diseases at least by one half!
As per cognitive neurologist, Dr. David Lewis “Losing yourself in a book is the ultimate relaxation.”
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Breathe - Deep breathing activates our parasympathetic system which is responsible for making us feel relaxed and calm. On the other hand stress, anxiety, and worries over activates our sympathetic system. Five minutes of deep breathing exercise can help restore this balance. Deep breathing also promotes better blood flow, releases toxins from the body and aids in healthy sleep.
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