This meal is wholesome & full of plant-based deliciousness, perfect for meat-free Monday. A fun twist on your classic pasta dish and using chickpea pasta is high in protein, great for your gut and for your health!
INGREDIENTS
40 g chickpea pasta e.g. happy earth people
1 large whole fresh tomato
1/2 red bell pepper
1 tsp oregano
1 Tbsp tomato puree
½ – 3/4 cup vegetable stock
Half a medium-sized aubergine
Salt & pepper to taste
Sprinkle of seeds of choice
Chilli flakes, optional
METHOD
Preheat the oven to 200 degrees. Cut the tomato in quarters and place the tomato and red bell pepper in a baking dish with oregano, olive oil, salt and optional chilli flakes. Cook it in the oven for 40 mins. While the tomato and red pepper is in the oven, cut the aubergine into slices and fry the aubergine in olive oil until it starts to caramelise. Remove the tomato and red pepper from the oven and blitz together with tomato puree. Add the sauce to the aubergine and cook with vegetable stock for 10 mins. While the sauce is cooking, heat the pasta as per packet instructions. Place the pasta in the bowl, top with the homemade sauce & sprinkle with seeds, salt, pepper and enjoy.
Chickpeas are a rich source of vitamins, minerals and fiber and a variety of health benefits, such as improving digestion. Being a plant based meal, this curry is great for your gut and sure to warm you up! Chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.
INGREDIENTS
1 tin chickpeas, drained
1 yellow onion, diced
1 tin coconut milk
1 tin chopped and peeled tomatoes
1 tbsp each curry powder + turmeric
1 tsp each cumin powder + paprika
1 tbsp each grated ginger + crushed garlic
1 lemon (juice squeezed)
1 tsp honey (optional) (use sugar if vegan)
2 handfuls of spinach
100 g mushrooms, chopped
Salt, pepper and chilli flakes to taste
Serve cooked brown or Basmati rice and
fresh chopped coriander
METHOD
Cook the rice as per packet instructions. Mix all the spices together and fry in a large pot with the onion, garlic and ginger in olive oil for 2 minutes on a medium heated stove top. Add the chopped mushrooms and chickpeas and fry for a further 3 mins. Add the tinned coconut milk, tinned tomatoes and allow to simmer for 10 minutes, stirring occasionally. Add the spinach, lemon juice and honey. Stir all together and allow to simmer for a further 10 minutes. Season to taste. Serve with cooked rice and chopped coriander.
If you thought food was just fuel for your body, think again! Your mental wellbeing is directly linked to the foods you consume, and you can improve mental clarity and wellbeing from simply choosing better and more nutritious options. During times like these (Covid-19), where we have limited interaction with friends and loved ones, it is particularly important to prioritize mental health and self-care.
Unhealthier options that are high in sugar and fat are often seen as indulgent treats which may result in you feeling happier for a short period of time but leave you sluggish and flat afterwards. The effect of highly processed and sugary foods has also been found to influence your gut microbiome, affecting absorption and digestion which has an impact on various other functions in the body.
Serotonin is a hormone that regulates sleep, appetite, and mood. About 95% of the serotonin in your body is produced in the gastrointestinal tract (gut). The gut contains millions of nerve cells that help digest and absorb nutrients as well as influence the overall bacteria in your gut.
Having an overgrowth of “bad” bacteria can limit nutrient absorption and reduce your overall immunity. Boosting certain nutrients like prebiotic fibers and probiotics nourishes the good bacteria to improve your overall gut health.
Examples of foods that may aid the growth of good bacteria include fermented foods like yogurt, kimchi and kombucha. A highly processed and high sugar diet unfortunately has the opposite effect.
Think about your body like a car. Your car functions better when it is fueled with the correct fuel and breaks down when you forget to add fuel or if you use the wrong type. Your body is similar, holistically functioning optimally when you “fuel” it with high quality foods packed with vitamins, minerals, and antioxidants. The human brain is fueled directly by glucose, the by-product of carbohydrates. Foods that provide us with carbohydrates include fruit, milk, sugar, bread, and pasta.
As we all know, not all carbohydrates are created equally. Diets that are high in sugar upset your body’s regulation of insulin, promoting oxidative stress and inflammation in the body.
A balanced diet with higher fiber carbs like fruit and wholegrains is great for providing the brain with energy to function throughout the day with less insulin spikes, giving you more mental clarity. The frequency at which you eat may also play a role in your concentration and energy levels. Some people prefer to skip breakfast while others thrive on 6 small meals per day. The key is finding your balance and sticking to a plan that suits your needs and lifestyle.
Protein plays a role in providing our bodies with amino acids which aids hormone balance as well as mood. Including a variety of high-quality protein sources such as beans, legumes, lean beef, chicken, and fish is a great idea to make sure your productivity is at its peak. A regular intake of healthy fats also comes highly recommended for optional brain function. Include fat sources that are high in omega 3 and 6 to boost brain function and reduce inflammation.
Eating a variety of foods from different food groups daily will ensure you have a constant intake of different beneficial vitamins and minerals that play a role in your mental and physical health. Diets that are restrictive and ban certain food groups can result in nutrient deficiencies.
Shopping right
Next time you’re at the grocery store, take the time to fill up your cart with a variety of foods as well as colourful fruit and veggies and fermented foods. Having nutritious snack options on hand is also a surefire way to make sure you don’t reach for the cookie jar next time you’re feeling peckish.
The final word
Pay attention to what you put in your body and the way that certain foods make you feel. Remember that everyone is different and finding a way of eating that works for you and helps you function as your highest self is something that will take commitment and time, but at the end of the day, it’s well worth it – your mental wellbeing will thank you for it.
Creamy and incredibly tasty, this recipe has the right amount of protein, carbs and healthy fats and is dairy-free! A real comforting meal that is simple yet satisfying.
INGREDIENTS
500 g chicken breasts, sliced into large strips
1 cup coconut flour
½ tsp black pepper
½ tsp salt
1 tbsp. olive oil
1 onion, chopped
1 tsp crushed garlic
1 tsp Italian herbs
1 tsp dried basil
125 g sundried tomatoes, chopped
2 cans coconut milk
METHOD
Preheat the oven to 180 degrees. In a bowl, mix coconut flour with salt and pepper. Dip the chicken breasts into the flour mixture to coat. Heat olive oil in a large pan (preferably one with high sides). Add chicken breasts and brown for about 5 mins on each side. Remove chicken breasts and place into a large casserole dish. In the same pan, add the onion, garlic, and herbs. Sauté until translucent. Add the sundried tomatoes. Add coconut milk and bring to boil. Keep stirring for 15 minutes. Add salt and pepper to taste. Pour the coconut milk mix on top of the chicken breasts in the casserole dish and bake for 45 minutes. Serve with rice or wholewheat pasta of choice.
A plant-based version of the traditional cottage pie, yet just as comforting and delicious. Perfect to warm you up and a wholesome #meatfree family meal.
INGREDIENTS
2 cans lentils, drained
1/2 punnet mushrooms, rinsed and sliced
2 carrots, grated
1 onion, diced
1 tbsp olive or coconut oil
1 can chopped tomato
2 tbsp tomato puree
½ tsp basil
½ tsp salt
½ tsp pepper
400-500 g sweet potato chunks
½ cup nut or coconut milk of choice
¼ cup grated vegan cheese or nutritional
yeast (optional)
Fresh parsley
METHOD
Preheat the oven to 180 degrees. Boil or steam sweet potatoes until soft and mash with milk. While sweet potatoes are cooking, heat olive oil in a pot over medium heat. Add mushrooms, carrots and onions, season with salt and pepper and saute until lightly golden. Add the lentils and chopped tomato to the same pan and simmer for 5 min. Add tomato puree, basil, salt, and pepper. Stir over medium heat and allow to simmer for a few more minutes. Add lentils to a baking dish and top with mashed sweet potato. Sprinkle with grated vegan cheese or nutritional yeast. Bake for 30-40 min until golden on top. Garnish with fresh parsley.
In this day and age, we are bombarded by so much information about different diet plans and often, unethical ways to drop weight quickly and reach your goals, including miracle weight loss pills, slimming coffees and teas and starvation diets. The amount of pressure is simply overwhelming. If you are feeling swamped by all of the content out there and not sure which way to turn, which diet plan is best for you and how you can reach your goals, the best method for you might be to turn your back on diets completely and consider intuitive eating. In this blog, I explore what intuitive eating means and how you can adapt this way of eating.
What is Intuitive Eating?
Intuitive eating was developed by two dietitians, Evelyn Tribole and Elyse Resch, in 1995 as a non-diet approach to nutrition where you tune into and rely on your body signals for hunger and cravings to build a healthy and sustainable relationship with food. The basis of intuitive eating is that we are all born intuitive eaters, as we grow older, external pressures such as rules and restrictions around food shape us into building opinions around eating which may impact on the types and amount of food we choose to consume.
Focusing your energy on basing food choice and eating on internal cues like hunger, fullness and satisfaction can really retune your mindset and prevent you from feeling pressure to eat and think a certain way.
Why might Intuitive Eating be a better plan for me?
If you have tried every diet under the sun, and seen good results, but then as soon as you go back to normal eating you end up straight back where you started, this might be the non-diet diet for you. Restrictive diet plans may result in an all-or-nothing mentality where if you’re sticking to the plan you are on track, but as soon as you reach for a chocolate chip cookie, you may as well just eat the whole box!
Meal plans or diets that demonize certain foods and food groups have been found to result in bingeing which, in turn, can throw you off completely and put you in a bad space mentally. Intuitive eating relies on your internal hunger and satiety signals and allows you to eat whatever you like, whenever you like, without feeling guilty. The important part of intuitive eating is to understand your internal cues, make peace with food and honour your hunger levels.
Principles of Intuitive Eating:
Reject the diet mentality
Honour your hunger
Make peace with food
Challenge the food police
Respect your fullness
Discover the satisfaction factor
Respect your body
Incorporate exercise
Honour your health through gentle nutrition
Simply put, intuitive eating is not a free-for-all eating method but rather a guide to understand your body and cues to eating. It is about building a positive, mindful, and healthy relationship with food and your body to reach a place where you are happy and comfortable with food and eating.
While you’re here and we’re on the topic of food, check out these recipes:
By Sarah Braithwaite, Neuroscience-based Life and Integrative Health Coach of MindSight.
An introduction to the article
A holistic perspective on mental health explores the neuroscience of the brain body connection and practical tools to both manage and prevent mental illness. This article discusses the role of dopamine, serotonin and oxytocin in the body, and how tools such as mindfulness, human connection, purposeful living, and nutrition influence one’s state of being. Mental health, is a topic that is finally being deconstructed of its identity around stigmatization, and entering a new paradigm of understanding where people are no longer victims of a diagnosis but instead have tools to proactively manage their environment and alleviate symptoms.
The brain body connection
Recent neuroscientific evidence has made abundantly clear that our previously distorted view that the brain and body are separate entities, is in fact false. According to Dr Tara Swart, Neuroscientist and Coach, the brain and body operate within one system where neurology and physiology are both intrinsically linked. The notion that mental health is only symptomatic of what is happening in the brain, is incorrect, especially since serotonin, a very vital mood stabilizing neurotransmitter, is in fact mostly produced in one’s gut, not one’s brain. Yes, you read correctly – up to as much as 90% of serotonin is produced in the gut. Serotonin generates a sense of wellbeing which is essential to human functionality and can be boosted naturally by the consumption of fruits.
(Check out this blog on effective ways to improve your gut health).
Fascinating research by American stem cell Biologist Dr Bruce Lipton, further endorses the mind-body relationship. His medical research shows that our emotions and thoughts are altering our gene expression within our DNA sequence. New ways of thinking suggest that chronic suffers or borderline persons with depression or anxiety in addition to prescribed medical treatment, should prioritise nutrition, exercise, human connection, mindfulness, and meaning/purpose within their lives. With our perception of stress becoming increasingly challenging to manage, it is imperative for individuals to take ownership of emotional management and mental health before the arrival of a diagnosis.
The happy hormones and their role in mental health
Let us consider the most imperative mental health game players amongst the neurotransmitters, namely serotonin already mentioned, and dopamine and oxytocin. Dopamine relates to the reward centre of the brain as we produce it when something ‘feels good’. Functional, healthy human beings rely on a constant stream of dopamine production. To obtain it sustainably one should be engaging in genuine meaningful and purposeful life activities.
Think about your career, family life, hobbies, passions – do any of these generate a sense of valuable contribution to the world, hold real significance, or feel meaningful to you? For one this may be a high-powered job, and for another a love of gardening. When we are unfulfilled with authentic meaning and purpose, our brain will search for more dopamine in unhealthy ways, which manifests as addiction and/or mental illness.
Research shows that depression is evident in retired business men and women, who’s career-less identity prompts a loss of purpose in the world. Fast ‘dopamine kicks’ are very evident in social media where a single ‘like’ of a picture can cause a cascade of dopamine rushes, however, this is short lived and dangerous to some. Sustainable engagement in meaningful activities is essential to mental health and wellbeing, and because the bulk of one’s time is spent at work or with family, these two areas should be the driving sources.
Oxytocin, is the other important neurotransmitter, produced abundantly during connections – and no, not technology connections, but real human to human connection. This neurotransmitter allows us to trust one another, which is the basis of healthy relationships. Science has shown that for optimal mental health, one should have at least two meaningful connections a day, such as a coffee catch up, a walk and talk with a friend, or a positive conversation with a coworker. As humans we are wired for connection and cannot survive without it. With technology ‘connecting’ us more than ever globally, ironically loneliness is on the rise as becoming one of the biggest contributors to mental and physical health.
Tools such as mindfulness practice, stress management, nutrition, maintaining healthy connections, and meaningful activities, are all imperative in their role of influencing neurotransmitters and biochemistry in the body. How we think, behave, manage emotions, eat, and move all have a huge impact on our production of dopamine, serotonin and oxytocin, and because of the research of epigenetics (mentioned above) we cannot solely blame our genetic history on unwanted outcomes.
Mindfulness for mental health
Mindfulness is a scientifically validated, non-associative religious practice that has transformative effects not only on mental wellbeing, but on immune system regulation and functioning of the brain. Mindfulness can reduce anxiety, and in recent studies demonstrated the successful decline in recurrent depressive episodes of diagnosed patients.
Mindfulness practice brings the central nervous system into homeostasis, improving emotional regulation, and minimizes the prominence of the fear centre of the brain known as the amygdala. Fear, anxiety and stress connected to the amygdala are influential in the delicate balance of ‘threat’ and ‘reward’ in the brain which in turn affects one’s dopamine levels and overall mental state.
Nutritional quality is vitally important to mental health in that the mind gut communication occurs via the vagus nerve, and both overall gut health and the microbiome determine factors that influence mental health outcomes.
Equally important is stress management and exercise in reducing the stress hormone cortisol, and maintaining healthy levels of dopamine, oxytocin and serotonin.
Reference List:
Chopra, D., M.D, Tanzi, R. PH.D. (2015). Super Genes: The hidden keys to total well-being. Penguin Random House UK.
Davidson, R. J., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S. F., Urbanowski, F., Harrington, A., Bonus, K., & Sheridan, J. F. (2003). Alterations in Brain and Immune Function Produced by Mindfulness Meditation: Psychosomatic Medicine, 65(4), 564–570. https://doi.org/10.1097/01.PSY.0000077505.67574.E3
Lipton, B. H. (2005). The biology of belief: Unleashing the power of consciousness, matter and miracles. Mountain of Love/Elite Books.
Swart, T., Chisholm, K., & Brown, P. (2015). Neuroscience for leadership: Harnessing the brain gain advantage
April 7, 2020Sarah BraithwaiteWork WellComments Off on THE BASICS OF MENTAL HEALTH: EXPLORING THE NEUROSCIENCE OF THE BRAIN BODY CONNECTION (PLUS TOOLS ON HOW TO MANAGE AND PREVENT MENTAL ILLNESS)
Everyone is talking about the coronavirus, also known as COVID-19, and with so much information circulating around the virus, it’s difficult to differentiate between the facts, sensible precautions, overreaction and misinformation. If you are looking for expert advice, then the WHO (the World Health Organisation) is a reputable source for updates and information.
Declared a pandemic, many are claiming that the media is causing an infodemic. Whilst the majority of cases are mild, governments are aiming to slow down the spread of the disease to prevent healthcare systems being overrun with severe cases. In this blog, we outline what you need to know about the virus.
What is a coronavirus?
The CDC (Centers for Disease Control and Prevention), describes the coronavirus as a type of virus that causes symptoms of the upper respiratory system, these include coughing, a sore throat and runny nose – much like the symptoms associated with the common cold. In some cases, coronaviruses can cause more severe symptoms like issues with breathing, illnesses of the lower respiratory system like pneumonia or bronchitis, and in extreme cases, even death.
In early January this year, China and the WHO confirmed the identification of a new coronavirus. This new virus stems from several cases of pneumonia identified in Wuhan, a city in the Chinese province of Hubei, on December 31, 2019.
Interesting fact – WHO officially named the illness COVID-19. This name is short for coronavirus disease, with the “19” pertaining to 2019, the year the virus was first identified. The official name of the virus is Severe Acute Respiratory Syndrome Coronavirus 2, also known as SARS-CoV-2.
Don’t panic
Of course, with widespread media coverage, a state of the nation address in South Africa announcing the closing of schools and many public events being cancelled, it’s natural for the public to start to panic, but before you hit a flat spin and panic buy everything at your local grocery store in preparation for a doomsday situation, take a step back and take a deep breath – There is no need to panic.
To help prevent the panic and the spread of the disease, we have put together 19 facts and easy-to-follow steps for you to try and help stay safe and sane.
COVID-19: 19 ways to protect yourself and stay healthy
Get your facts straight
Don’t believe everything you read, you need to make sure you only get advice from reputable sources such as WHO or CDC.
Only about 6% of patients with the virus need intensive care.
The vast majority of people can stay at home, self-isolate and get better without any need for hospital treatment.
Those most at risk of infection include:
Travellers to areas where there is ongoing sustained transmission of COVID-19 including Mainland China (all provinces), Hong Kong, Japan, Republic of Korea, Singapore, Vietnam, Taiwan, Italy and the Islamic Republic of Iran.
Elderly, individuals with co-morbidities and healthcare workers
Know how the virus spreads
Experts are working on a vaccine to prevent the spread of the virus, however, there is currently no vaccine.
The virus is spread through respiratory droplets from an infected person when they cough or sneeze.
These droplets can land on the noses or mouths or people nearby or are possibly inhaled through the lungs
Droplets can also land on surfaces which can infect another person who touches the same surface and then touches their mouth, eyes or nose
“Studies suggest that coronaviruses (including preliminary information on the COVID-19 virus) may persist on surfaces for a few hours or up to several days. This may vary under different conditions (e.g. type of surface, temperature or humidity of the environment).”
Know the signs & symptoms
Know what the symptoms of the virus are (Symptoms may appear 2 to 14 days after exposure)
Regularly wash your hands with soap and water for at least 20 seconds (especially after being in a public place, coughing, sneezing or blowing your nose).
If you do not have access to soap and water, then use a hand sanitizer that contains at least 60% alcohol. Use this sanitizer to cover all surfaces of your hands and rub them together until dry.
Cough or sneeze into a tissue or flexed elbow (then immediately dispose of the tissue)
Avoid touching your face (especially with unwashed hands).
Avoid close contact with people who are sick or have recently gotten back from a high-risk area from mid-February 2020
Practise social distancing – do not shake hands or hug other people
Do not share food and utensils
Regularly clean and disinfect surfaces (your phone is especially dirty)
Boost your immune system
Of course, you can wash your hands and practise all the safe practises in an attempt to try and avoid the virus, but your immune system, which is your body’s own natural system of defence against invading pathogens, is an incredibly effective way to prevent infection. And here’s how:
Regular exercise – you might be avoiding the gym, but that doesn’t mean you can’t get a workout in. Check out this at-home full-body workout.
Eat well – a strong body comes from healthy and nutritious food. We have a ton of recipes available on our website, check them out here (Oh, and did we mention there’s dessert too?)
Know what to do if you are sick
Important to know: Call your doctor if you think you have been exposed to coronavirus and are developing fever and symptoms. Experts advise that you call ahead before visiting your doctor to prevent the spread of the infection.
If you have recently travelled from a high-risk area, then you should self-isolate for 14 days.
Take a look at this guide on how to self-quarantine.
If you have mild symptoms, you should also self-isolate:
Do not go to work, public areas or school
Avoid public transport
Stay in a separate room and use a different bathroom if you live in a home with other people
Self-image is more than what you see when you look in the mirror. It is defined as “the idea, the conception, or mental image one has of oneself.”
Your self-image is how you view your entire being, from your thoughts, feelings, actions and capabilities.
Is self-image the same as self-esteem?
Not entirely. The two concepts of the ‘self’ are somewhat different.
Self-esteem tends to go a little deeper than self-image. Self-esteem is your overall sense of respect for yourself.
Your self-image plays a role in your self-esteem – after all, how you see yourself significantly impacts how you feel about yourself.
Interesting fact
Your self-image is based on your own unique perceptions of reality that is built over a lifetime, these perceptions will continue to change as you learn and go through life.
The dimensions of self-image
Suzaan Oltmann, an independent distributor at one of South Africa’s FET Colleges, defines the dimensions of self-image as follows:
The three elements of a person’s self-image are:
The way a person perceives or thinks of him/herself.
The way a person interprets others’ perceptions (or what he thinks others think) of him/herself.
The way a person would like to be (his ideal self).
The six dimensions of a person’s self-image are:
Physical dimension: how a person evaluates his or her appearance
Psychological dimension: how a person evaluates his or her personality
Intellectual dimension: how a person evaluates his or her intelligence
Skills dimension: how a person evaluates his or her social and technical skills
Moral dimension: how a person evaluates his or her values and principles
Sexual dimension: how a person feels he or she fits into society’s masculine/feminine norms
(Oltmann, 2014)
Why self-image is important
Your self-image can play a significant role in your success and motivation throughout your life. Having a low self-image can lead to failure and missed opportunities as you doubt your capabilities.
A healthy self-image can help you to achieve great things as you navigate through life with an assertive and positive attitude, believing in yourself to accomplish your goals.
Self-talk and self-image
Our self-image stems from our thoughts which influence the way in which we view ourselves. Self-talk is the conversation you have with yourself.
Our thoughts, or the way that we talk to ourselves, are typically a combination of negative and positive thoughts.
We all have an inner critic. This inner voice can often drive us to reach our goals (for example, when we remind ourselves not to eat something unhealthy). However, this inner voice can sometimes do more harm than good.
The impact of negative self-talk on your brain and body
Negative thoughts indicate to our brains and bodies that we are going through a period of stress.
This results in the increased release of catecholamines (neurotransmitters released during stress) such as norepinephrine, epinephrine and dopamine.
Prolonged exposure to these hormones can create negative psychological and physical outcomes and create a negative feedback loop.
When your inner voice is always negative, this can prolong the stress hormone exposure which can physically rewire your brain and in turn, your mental and physical wellbeing, this is known as neuroplasticity (the ability of the brain to change throughout your life).
The negative feedback loop
Prolonged exposure to catecholamines can create negative psychological and physical outcomes. The prolonged-release of these neurotransmitters can affect your mood and create a negative feedback loop between your physiology and emotions.
These changes may result in chronic inflammation of your organs and the way the body and mind operates – leading to changes in behaviour, sleep issues, metabolic (weight gain) and cardiovascular disturbances.
How negative thoughts impact your health
Negative thoughts can lead to chronic stress, upsetting your body’s natural hormonal balance.
Chronic stress can deplete the brain of the chemicals it needs to feel happy, as well as damage your immune system.
It can also lead to decreased lifespan, high blood pressure, cardiovascular disease, infection and digestive disorders.
Interesting fact – Science has now identified that stress shortens our telomeres, the “end caps” of our DNA strands, which causes us to age more quickly
The impact of positive self-talk on the brain and body
The neurophysiology effects of positive self-talk
As we know, our minds are malleable. Meaning our self-talk and self-image has the potential to mould and sculpt our consciousness and our physical wellbeing.
Source: “Because of all the research and clinical testing being done and studied regarding the “mind-body” connection, the power of positive thinking is gaining documented scientific credibility and being used and harnessed to improve health on all levels.”
What flows through your mind (thoughts and neurotransmitters) sculpts your brain in permanent ways.
Source“What we think and what we feel has the potential to directly affect our bodies.”
Studies have shown that thoughts alone can improve vision, fitness, and strength.
Some other positive effects of positive thinking include:
Faster recovery from cardiovascular stress
Better sleep
Stronger immune system (fewer colds)
Greater sense of purpose and overall happiness
Greater sense of connection to others
How to break the negative feedback loop & improve your self-image
As humans, we are hard-wired to focus on the negative in an attempt to survive, helping us to stay vigilant in a somewhat stressful environment. This leads to something known as a ‘negativity bias’.
“Our “negativity bias” means that we spend too much time ruminating over the minor frustrations we experience—bad traffic or a disagreement with a loved one— and ignore the many chances we have to experience wonder, awe, and gratitude throughout the day.”
Some tips to offset the negative feedback loop and negativity bias
Be present – Pay attention to your sense perceptions as a mindfulness technique (what is your hand doing right now, why is your foot tapping?)
Stop your thoughts from running away – Become aware of your thoughts without turning them into a runaway train – “What am I thinking? What is the conversation in my head?” Repeat this a few times.
Challenge negative thoughts – This will reduce their emotional intensity and feelings of stress and panic. So ask yourself “Is that thought really true, right now in this moment? What is the likelihood of that really happening?”
Control the next thought – You can’t control a negative thought from popping up, but you can replace it with 3 positive ones.
Practical examples of positive self-image activities
A positive self-image takes hard work and commitment. It’s an ongoing journey to improve your mental and physical wellbeing. You need to stick to it and keep going through the bad days and the good ones.
Helpful hint – Many people will stop effective practices such as yoga, meditation or deep breathing when they feel their self-image and thinking have improved. The trick is to always keep going because you never know when something might happen to trigger negative emotions and send you back into the negative feedback loop.
1. Journalling
Journal your thoughts, your experiences and whether you feel like you dealt with them in a positive way. Take notes and notice trends in the ways that you talk to yourself.
2. Identifying triggers of negative thinking and stress
Recognise what people, places and things lead to negative emotions and thinking.
You cannot change certain situations, but you can change how you react to them and prepare yourself to handle them better.
Come up with strategies as to how you will better deal with your triggers.
3. Meditation
Your self-image can become a habit when you practice loving yourself on a daily basis.
4. Deep breathing
This can be an incredibly simple yet effective technique to change your thought patterns. When you notice a negative thought, you feel stressed or anxious, simply take 5 to 10 deep breaths. Breathe in for 4 counts and out for 5. Repeat this.
5. Self-appreciation breaks
Take a deep breath, slow down and ask yourself this important question: what are 3 things I can appreciate about myself?
These can even be little things like personality traits or strengths. You can do this every morning or every evening.
6. Yoga
Yoga makes use of deep breathing and calming and fluid movements that can help lower your stress.
7. Mindfulness
Practise being mindful of your thoughts, your space, your senses and the present moment.
Source: “Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them—without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment.”
8. Mantras
Mantras are commonly used in meditation and can have some powerful effects on your self-image. By saying a positive self-esteem mantra throughout your day, this will aid in rewiring your negative feedback loop.
Here are some examples:
I embrace my happy feelings and enjoy being content as I love and appreciate myself.
I deserve to be happy and feel good every day about all areas in my life.
I feel secure in who I am, and do not need to compare myself to others.
You can permanently rewire your subconscious mind to accept these affirmations.
Oat and date balls are a quick, on the go snack. Make them ahead of time and keep them around to pop in your mouth when you’re a little peckish!
Ingredients
1 cup dates
2 cups rolled oats
3/4 cup desiccated coconut
1 tbsp cacao powder
1 tbsp natural peanut butter
Method
Place dates in a pot of water and bring to the boil.
Drain the dates and put the liquid into a container and set aside for later.
Place drained dates, coconut, peanut butter, oats and cacao powder in a food processor or a blender.
Place the mixture into a bowl.
Slowly add roughly 1/4 of the date liquid to the mix (you may need a little more liquid than this, add it slowly until the mix holds its shape. If you accidentally add too much liquid add a little more of the other dry ingredients to balance).
Mix the wet and dry ingredients together.
Roll mixture into 12 balls and store in the fridge or freezer.
Roll in extra coconut if desired.
Make extra and freeze them for a last-minute snack
