Overcome your anxiety
Thursday, 23 February 2012
Physical Activity Yields Feelings of Excitement, Enthusiasm
People who are more physically active report greater levels of excitement and enthusiasm than people who are less physically active, according to Penn State researchers. People also are more likely to report feelings of excitement and enthusiasm on days when they are more physically active than usual.
"You don't have to be the fittest person who is exercising every day to receive the feel-good benefits of exercise," said David Conroy, professor of kinesiology. "It's a matter of taking it one day at a time, of trying to get your activity in, and then there's this feel-good reward afterwards."
Conroy added that it often is hard for people to commit to an exercise program because they tend to set longterm rather than short-term goals.
"When people set New Year's resolutions, they set them up to include the entire upcoming year, but that can be really overwhelming," he said. "Taking it one day at a time and savoring that feel-good effect at the end of the day might be one step to break it down and get those daily rewards for activity. Doing this could help people be a little more encouraged to stay active and keep up the program they started."
The researchers asked 190 university students to keep daily diaries of their lived experiences, including free-time physical activity and sleep quantity and quality, as well as their mental states, including perceived stress and feeling states. Participants were instructed to record only those episodes of physical activity that occurred for at least 15 minutes and to note whether the physical activity was mild, moderate or vigorous. Participants returned their diaries to the researchers at the end of each day for a total of eight days. The researchers published their results in the current issue of the Journal of Sport and Exercise Psychology.
According to Amanda Hyde, kinesiology graduate student, the team separated the participants' feeling states into four categories: pleasant-activated feelings exemplified by excitement and enthusiasm, pleasant-deactivated feelings exemplified by satisfaction and relaxation, unpleasant-activated feelings exemplified by anxiety and anger, and unpleasant-deactivated feelings exemplified by depression and sadness.
"We found that people who are more physically active have more pleasant-activated feelings than people who are less active, and we also found that people have more pleasant-activated feelings on days when they are more physically active than usual," said Hyde, who noted that the team was able to rule out alternative explanations for the pleasant-activated feelings, such as quality of sleep.
"Our results suggest that not only are there chronic benefits of physical activity, but there are discrete benefits as well. Doing more exercise than you typically do can give you a burst of pleasant-activated feelings. So today, if you want a boost, go do some moderate-to-vigorous intensity exercise."
Conroy added that most previous studies have looked only at pleasant or unpleasant feelings and paid less attention to the notion of activation.
"Knowing that moderate and vigorous physical activity generates a pleasant-activated feeling, rather than just a pleasant feeling, might help to explain why physical activity is so much more effective for treating depression rather than anxiety," he said. "People dealing with anxious symptoms don't need an increase in activation. If anything, they might want to bring it down some. In the future, we plan to look more closely at the effects of physical activity on mental health symptoms."
Other authors on the paper include Aaron Pincus, professor of psychology, and Nilam Ram, assistant professor of human development and family studies and of psychology.
National Institute on Aging and the Penn State Social Science Research Institute funded this research.
ScienceDaily (Feb. 8, 2012)
"You don't have to be the fittest person who is exercising every day to receive the feel-good benefits of exercise," said David Conroy, professor of kinesiology. "It's a matter of taking it one day at a time, of trying to get your activity in, and then there's this feel-good reward afterwards."
Conroy added that it often is hard for people to commit to an exercise program because they tend to set longterm rather than short-term goals.
"When people set New Year's resolutions, they set them up to include the entire upcoming year, but that can be really overwhelming," he said. "Taking it one day at a time and savoring that feel-good effect at the end of the day might be one step to break it down and get those daily rewards for activity. Doing this could help people be a little more encouraged to stay active and keep up the program they started."
The researchers asked 190 university students to keep daily diaries of their lived experiences, including free-time physical activity and sleep quantity and quality, as well as their mental states, including perceived stress and feeling states. Participants were instructed to record only those episodes of physical activity that occurred for at least 15 minutes and to note whether the physical activity was mild, moderate or vigorous. Participants returned their diaries to the researchers at the end of each day for a total of eight days. The researchers published their results in the current issue of the Journal of Sport and Exercise Psychology.
According to Amanda Hyde, kinesiology graduate student, the team separated the participants' feeling states into four categories: pleasant-activated feelings exemplified by excitement and enthusiasm, pleasant-deactivated feelings exemplified by satisfaction and relaxation, unpleasant-activated feelings exemplified by anxiety and anger, and unpleasant-deactivated feelings exemplified by depression and sadness.
"We found that people who are more physically active have more pleasant-activated feelings than people who are less active, and we also found that people have more pleasant-activated feelings on days when they are more physically active than usual," said Hyde, who noted that the team was able to rule out alternative explanations for the pleasant-activated feelings, such as quality of sleep.
"Our results suggest that not only are there chronic benefits of physical activity, but there are discrete benefits as well. Doing more exercise than you typically do can give you a burst of pleasant-activated feelings. So today, if you want a boost, go do some moderate-to-vigorous intensity exercise."
Conroy added that most previous studies have looked only at pleasant or unpleasant feelings and paid less attention to the notion of activation.
"Knowing that moderate and vigorous physical activity generates a pleasant-activated feeling, rather than just a pleasant feeling, might help to explain why physical activity is so much more effective for treating depression rather than anxiety," he said. "People dealing with anxious symptoms don't need an increase in activation. If anything, they might want to bring it down some. In the future, we plan to look more closely at the effects of physical activity on mental health symptoms."
Other authors on the paper include Aaron Pincus, professor of psychology, and Nilam Ram, assistant professor of human development and family studies and of psychology.
National Institute on Aging and the Penn State Social Science Research Institute funded this research.
ScienceDaily (Feb. 8, 2012)
Sunday, 19 February 2012
20 Tips To Reverse Your Trend Of Failure And Succeed Finally
1 Admit that you have failed. Make yourself a commitment to
reverse those failures. Work on it. Start with below 19 tips.
2. Attach yourself with right people.
3. Don’t ignore small tasks. Unfinished /delayed small tasks often
result in big problems.
4. Value time. No one cares your reasons for being late. Especially
your boss.
5. Don’t underestimate yourself. You are important.
6. Do what needs to be done, right now. Procrastination is not just a
problem, it can turn into a disease if you make it a habit.
7. Cultivate the habit of verifying your work. 5 more minutes of
verification can save your hours of re-work.
8. Don't judge anyone by their first impression. Instead, analyze the
pattern.
9. Be honest. This tip might have been shared a million times, but
there is a reason for it. It makes you great person.
10. Do smart work rather than hard work. Smart work is not shying away
from hard work, but finding the real reasons why you are working so
hard and automating/simplifying your hard work.
11. Don’t hurry to learn advanced topics. First make your basics strong.
Advanced topics are just extensions of basics. If your foundation is
weak, you might understand/relate things in a wrong way which is
worst than not understanding the things.
12. Try not to push yourself too hard for achieving many things at same
time. Just focus on one goal and put your quality efforts towards it.
13. Make your work environment less distracting. Clean your desk, put
headphone,or put an away status in messenger. Do whatever it takes
to give yourself a productive hour. A focused hour is much better
than a 8 hours of distracted efforts.
14. Don't put hopes on luck, instead have faith in your efforts. Luck is
nothing but known outcome for your hard work.
15. Negative people are more attractive than positive people, because
they speak lots of interesting non-factual things. Best way to deal
with negative people is to stay away from them or make yourself
immune to their thoughts.
16. Always validate your important achievements with your peers. You
might surprisingly receive few valuable tips for improvements.
17. Be consistent in your efforts. Don’t expect results or appreciations
overnight.
18. Don’t be a busy man. Instead, have proper work life balance. Being
always busy robs your beautiful years from life.
19. Stop being a consumer always. Instead, try creating something of
your own.
20. Personal development blogs wont change you. They can only inspire
you. What brings the real change is your determined action.
by Naveen Kulkarni
reverse those failures. Work on it. Start with below 19 tips.
2. Attach yourself with right people.
3. Don’t ignore small tasks. Unfinished /delayed small tasks often
result in big problems.
4. Value time. No one cares your reasons for being late. Especially
your boss.
5. Don’t underestimate yourself. You are important.
6. Do what needs to be done, right now. Procrastination is not just a
problem, it can turn into a disease if you make it a habit.
7. Cultivate the habit of verifying your work. 5 more minutes of
verification can save your hours of re-work.
8. Don't judge anyone by their first impression. Instead, analyze the
pattern.
9. Be honest. This tip might have been shared a million times, but
there is a reason for it. It makes you great person.
10. Do smart work rather than hard work. Smart work is not shying away
from hard work, but finding the real reasons why you are working so
hard and automating/simplifying your hard work.
11. Don’t hurry to learn advanced topics. First make your basics strong.
Advanced topics are just extensions of basics. If your foundation is
weak, you might understand/relate things in a wrong way which is
worst than not understanding the things.
12. Try not to push yourself too hard for achieving many things at same
time. Just focus on one goal and put your quality efforts towards it.
13. Make your work environment less distracting. Clean your desk, put
headphone,or put an away status in messenger. Do whatever it takes
to give yourself a productive hour. A focused hour is much better
than a 8 hours of distracted efforts.
14. Don't put hopes on luck, instead have faith in your efforts. Luck is
nothing but known outcome for your hard work.
15. Negative people are more attractive than positive people, because
they speak lots of interesting non-factual things. Best way to deal
with negative people is to stay away from them or make yourself
immune to their thoughts.
16. Always validate your important achievements with your peers. You
might surprisingly receive few valuable tips for improvements.
17. Be consistent in your efforts. Don’t expect results or appreciations
overnight.
18. Don’t be a busy man. Instead, have proper work life balance. Being
always busy robs your beautiful years from life.
19. Stop being a consumer always. Instead, try creating something of
your own.
20. Personal development blogs wont change you. They can only inspire
you. What brings the real change is your determined action.
by Naveen Kulkarni
Tuesday, 14 February 2012
Social media can create 'fear of missing out'
CHARLESTON, W.Va. -- As the constant need for communication is becoming the social norm, it's increasingly difficult for people to differentiate their virtual life from their real social life, leading to ballooned social anxiety.
That need for constant communication may stem from something being dubbed the "fear of missing out," a sense that people think there is something better going on than the activity they are participating in at the moment. That need turns into a compulsion to be constantly connected.
People have traditionally had "downtime. They didn't need to be connected 24/7 to email, to the phone or to other people. Now, people never have to be alone and even when they are with other people, there is still this fear that maybe something better is going on," said John Grohol, psychologist and founder of Psychcentral.com.
"We have people who basically don't want to wait anymore, who need instant gratification. Technology has enabled that."
Society's relationship with technology is still new, he added. "We take it for granted because the Internet has been around for [years] so we think it should come naturally."
However, "the truth of the matter is that humans aren't built with the skills in place to incorporate all this new technology readily without some stress."
In a New York Times article last year, one writer documented her own experience with FOMO.
"As the alerts came in, my mind began to race," Jenna Wortham wrote. "Three friends, I learned, had arrived at a music venue near my apartment. But why? What was happening there? Then I saw pictures of other friends enjoying fancy milkshakes at a trendy restaurant. Suddenly, my simple domestic pleasures paled in comparison with the things I could be doing."
Grohol said that fear is "a legitimate sense that some people have. But I think it's sort of a false dichotomy. There is always something better that we could be doing instead of what we are doing. We are just setting ourselves up for constant disappointment."
He added that technology now thrusts those alternate plans into our faces, which can make some people who already have self-esteem issues feel insecure about their social interactions.
In 2011 at the Annual Convention of the American Psychological Association, Larry D. Rosen, who has done extensive research on the psychology of technology, said "while nobody can deny that Facebook has altered the landscape of social interaction, particularly among young people, we are just now starting to see solid psychological research demonstrating both the positives and the negatives."
His talk, titled "Poke Me: How Social Networks Can Both Help and Harm Our Kids," suggests that daily overuse of media and technology has a negative effect on the health of all children, preteens and teenagers by making them more prone to anxiety and depression as well as making them more susceptible to future health problems.
Marshal University professor Stephen D. Cooper, who specializes in computer-mediated communication, said social studies about the impact of social media aren't conclusive and vary by user.
By Kathryn Gregory
That need for constant communication may stem from something being dubbed the "fear of missing out," a sense that people think there is something better going on than the activity they are participating in at the moment. That need turns into a compulsion to be constantly connected.
People have traditionally had "downtime. They didn't need to be connected 24/7 to email, to the phone or to other people. Now, people never have to be alone and even when they are with other people, there is still this fear that maybe something better is going on," said John Grohol, psychologist and founder of Psychcentral.com.
"We have people who basically don't want to wait anymore, who need instant gratification. Technology has enabled that."
Society's relationship with technology is still new, he added. "We take it for granted because the Internet has been around for [years] so we think it should come naturally."
However, "the truth of the matter is that humans aren't built with the skills in place to incorporate all this new technology readily without some stress."
In a New York Times article last year, one writer documented her own experience with FOMO.
"As the alerts came in, my mind began to race," Jenna Wortham wrote. "Three friends, I learned, had arrived at a music venue near my apartment. But why? What was happening there? Then I saw pictures of other friends enjoying fancy milkshakes at a trendy restaurant. Suddenly, my simple domestic pleasures paled in comparison with the things I could be doing."
Grohol said that fear is "a legitimate sense that some people have. But I think it's sort of a false dichotomy. There is always something better that we could be doing instead of what we are doing. We are just setting ourselves up for constant disappointment."
He added that technology now thrusts those alternate plans into our faces, which can make some people who already have self-esteem issues feel insecure about their social interactions.
In 2011 at the Annual Convention of the American Psychological Association, Larry D. Rosen, who has done extensive research on the psychology of technology, said "while nobody can deny that Facebook has altered the landscape of social interaction, particularly among young people, we are just now starting to see solid psychological research demonstrating both the positives and the negatives."
His talk, titled "Poke Me: How Social Networks Can Both Help and Harm Our Kids," suggests that daily overuse of media and technology has a negative effect on the health of all children, preteens and teenagers by making them more prone to anxiety and depression as well as making them more susceptible to future health problems.
Marshal University professor Stephen D. Cooper, who specializes in computer-mediated communication, said social studies about the impact of social media aren't conclusive and vary by user.
By Kathryn Gregory
Monday, 13 February 2012
Blogs May Benefit Socially Distressed Teenagers
Blogging may help teenagers who suffer from social anxiety improve their self-esteem and relate better with their friends, according to a new study.
“Research has shown that writing a personal diary and other forms of expressive writing are a great way to release emotional distress and just feel better,” said study lead author Meyran Boniel-Nissim of Israel’s University of Haifa in a press release.
“Teens are online anyway, so blogging enables free expression and easy communication with others.”
Troubled teens who expressed their concerns through a blog appear to benefit more than from writing in a private diary, according to the study. And blogs that allowed comments from readers seem to enhance the positive effects.
“Although cyberbullying and online abuse are extensive and broad, we noted that almost all responses to our participants’ blog messages were supportive and positive in nature,” co-author Azy Barak said in the release.
Randomly selected high school students in Israel were asked to fill out a survey about their feelings on the quality of their social relationships. Those showing signs of social anxiety or distress were selected for the study.
Four groups of students were asked to run a blog for 10 weeks, posting at least twice a week. Two of the groups were told to focus on their social problems when posting, with one group not accepting comments and the other open to comments.
The other two groups could write about whatever they wanted, and similarly one group was open to comments. There were two control groups: one group writing in a private diary about their social problems and the other group doing nothing.
Students were judged to have poor social and emotional conditions if they wrote too much about their personal or relationship problems or showed signs of low self-esteem.
The bloggers improved significantly in self-esteem and showed more positive social behavior compared to the control groups. Bloggers who were asked to write specifically about their problems and had their posts open to comments improved the most.
The study was published online in the journal Psychological Services.By Mimi Nguyen Ly
“Research has shown that writing a personal diary and other forms of expressive writing are a great way to release emotional distress and just feel better,” said study lead author Meyran Boniel-Nissim of Israel’s University of Haifa in a press release.
“Teens are online anyway, so blogging enables free expression and easy communication with others.”
Troubled teens who expressed their concerns through a blog appear to benefit more than from writing in a private diary, according to the study. And blogs that allowed comments from readers seem to enhance the positive effects.
“Although cyberbullying and online abuse are extensive and broad, we noted that almost all responses to our participants’ blog messages were supportive and positive in nature,” co-author Azy Barak said in the release.
Randomly selected high school students in Israel were asked to fill out a survey about their feelings on the quality of their social relationships. Those showing signs of social anxiety or distress were selected for the study.
Four groups of students were asked to run a blog for 10 weeks, posting at least twice a week. Two of the groups were told to focus on their social problems when posting, with one group not accepting comments and the other open to comments.
The other two groups could write about whatever they wanted, and similarly one group was open to comments. There were two control groups: one group writing in a private diary about their social problems and the other group doing nothing.
Students were judged to have poor social and emotional conditions if they wrote too much about their personal or relationship problems or showed signs of low self-esteem.
The bloggers improved significantly in self-esteem and showed more positive social behavior compared to the control groups. Bloggers who were asked to write specifically about their problems and had their posts open to comments improved the most.
The study was published online in the journal Psychological Services.By Mimi Nguyen Ly
Sunday, 5 February 2012
Smartphones Stress Users with 'Phantom' Text Messages
Stress levels in smartphone users can become so pronounced some start experiencing the "phantom vibrations" of non-existent test messages, new research has suggested.
By John E Dunn
Fri, January 13, 2012
Techworld — Stress levels in smartphone users can become so pronounced some start experiencing the "phantom vibrations" of non-existent test messages, new research has suggested.
University of Worcester psychologist Richard Balding conducted psychometric tests on 100 employed and student volunteers, finding that those who checked their smartphones often were more likely to experience emotional stress.
This was particularly true when the phones were being used in a work context, with users feeling under pressure to check for messages in order to keep abreast of workflow.
At its worst, as stress levels rose, workers would check their phones more and more often, creating a negative cycle in which a few even started believing that their phones were receiving alerts when no such alerts existed.
The conclusions on stress - released ahead of a presentation to be given this week at a British Psychological society conference - apparently held true regardless of profession. Simply using a smartphone extensively for work purposes was the common factor.
"Smart phone use is increasing at a rapid rate and we are likely to see an associated increase in stress from social networking," Balding was quoted as saying by the Press Association.
"Organisations will not flourish if their employees are stressed, irrespective of the source of stress, so it is in their interest to encourage their employees to switch their phones off; cut the number of work emails sent out of hours, and reduce people's temptation to check their devices."
The encroachment of work smartphones into personal life by workers is a well-established phenomenon, with a 2009 survey finding that a third of people used them for this purpose. Forty-three percent also said their handset made life more stressful.
The issue is really an extreme form of the increasingly intrusive format of technology since home telephones became common in the 1960s.
By John E Dunn
Fri, January 13, 2012
Techworld — Stress levels in smartphone users can become so pronounced some start experiencing the "phantom vibrations" of non-existent test messages, new research has suggested.
University of Worcester psychologist Richard Balding conducted psychometric tests on 100 employed and student volunteers, finding that those who checked their smartphones often were more likely to experience emotional stress.
This was particularly true when the phones were being used in a work context, with users feeling under pressure to check for messages in order to keep abreast of workflow.
At its worst, as stress levels rose, workers would check their phones more and more often, creating a negative cycle in which a few even started believing that their phones were receiving alerts when no such alerts existed.
The conclusions on stress - released ahead of a presentation to be given this week at a British Psychological society conference - apparently held true regardless of profession. Simply using a smartphone extensively for work purposes was the common factor.
"Smart phone use is increasing at a rapid rate and we are likely to see an associated increase in stress from social networking," Balding was quoted as saying by the Press Association.
"Organisations will not flourish if their employees are stressed, irrespective of the source of stress, so it is in their interest to encourage their employees to switch their phones off; cut the number of work emails sent out of hours, and reduce people's temptation to check their devices."
The encroachment of work smartphones into personal life by workers is a well-established phenomenon, with a 2009 survey finding that a third of people used them for this purpose. Forty-three percent also said their handset made life more stressful.
The issue is really an extreme form of the increasingly intrusive format of technology since home telephones became common in the 1960s.
Subscribe to:
Posts (Atom)