Are you living life on autopilot?

Here's how to stop sleepwalking through your days, ditch the autopilot, and embrace the discomfort of uncertainty.

While operating on autopilot is often the path of least resistance, especially in the face of trauma, it doesn’t leave us much room to grow or change. Find out how to step out of your comfort zone and reap the rewards.

Despite the natural impulse to grow, at times this drive can be stunted. We can become so caught up in the daily grind that we stop seeing the beauty of life and just get through the day, the week, the year, putting off happiness for another time, not fully conscious of life and all it has to offer.

We have a natural desire to be consistent and are most happy when all our beliefs and values line up. Our brain prefers things to be as expected, and does its best to keep it that way. When information fits our framework or we are in situations we know, we can run on autopilot, a place our brain likes to be. When everything fits and there are no surprises, we experience less internal discomfort. We spend much of our lives in this comfortable state – but it brings with it some problems.

To stay in autopilot, our brain needs external inputs to be reasonably constant. In simple terms, this translates to a life in which we prefer to know how things will be and where we can follow the same patterns. The situations and experiences we encounter fit our mental map and we file them away without paying much attention. This is why weeks can feel like they go by in a blur. There is little to take notice of or deeply consider.

We go through the same routines, take the same routes, see the same people, engage in the same behaviours, without really looking up and thinking what we want from life. There are many good things in the familiarity, but it can also impact us negatively in subtle ways. It is like driving a well-known route; it is so easy to follow that we might stop taking notice of what’s around us. We know exactly where we are going and we always end up at the same place.

When things are not quite as we expect or we have to do things in a different way, it pushes us out of autopilot and can leave us with a sense of discomfort. It opens up a small gap of uncertainty and puts us in that unsettling in-between place that our brain dislikes so much. Being in this space can leave us feeling vulnerable, as we struggle with not being able to do things so easily or dealing with the unknown. This is even harder when our capacity is full.

Stepping out of autopilot can feel unsettling. We like what we know, which is why we can find even small changes hard. No wonder it can feel tough when we face bigger issues.

When we stay in autopilot, we can end up living half a life, ignoring the fact that this life is all we have. Slowly, over time, our inner and outer lives become out of sync. The life we are living no longer matches up with what we truly want. We might be stuck in a job that is driving us into the ground, a relationship that is not fulfilling our needs. We plaster over the cracks, ignoring things that are not quite right, and in some cases we are no longer sure what we want from life or who we are. We prefer the certainty of potential misery to the uncertainty of the unknown.

Eliminating discomfort
In many ways, modern life has become a quest to eliminate discomfort. There is very little that we have to wait for (that unsettling in between), so we do not have the same opportunities to tolerate discomfort and get used to it.

When you think about how things used to be for those of us who grew up in the eighties and nineties, so much has changed. In those days, there were only four TV channels, and even on those channels there was not always something on. We watched TV live and had to sit through the adverts and we usually had to wait a week before the next episode of our favourite show.

We had to make phone calls on a landline, and if no one answered, we would leave a message or try later. This also meant the risk of speaking to your friend’s parents or siblings, who you might not know. We had to post letters and then wait for the reply.

When you met up with people, you had to make a plan and stick with it, and if someone was late, you had no option but to wait. If you wanted to buy something, you had to go into town and hunt around the shops to find it. When I started driving, I used to have to print off directions and read a map. I frequently went off course and then would struggle to find my way back. Even in my mid twenties, if I wanted to check my emails, I had to go to the library or an internet café, or wait until the next day at work.

It is a truism, but it is one worth repeating. Everything is instant now. We do not even have to leave the house if we want something. If we search long enough online, we can generally find exactly what we want and even get it delivered the same day. We have hundreds of TV channels, can fast-forward through adverts, and watch episodes one after the other; we can access the internet and other people 24/7. We can surround ourselves with people who hold similar views. Even when we are stuck in traffic, our phone can tell us for how long and offer an alternative route. As a result, we are not confronted by uncertainty or challenged much on our views.

We are rarely in that unsettled in-between place, even in lesser ways. Avoiding change and discomfort in all these small ways and trying to keep tight control of life gives us little practise when a bigger change happens.

Rather than trying to eradicate uncertainty and inconvenience (which is ultimately impossible), it is much better to gain experience of these things so we can learn to tolerate and manage them, and gain greater confidence in ourselves. We have a chance to see that the discomfort goes away when we do this, and that we do not need to have a perfect plan or know exactly how things will go to enjoy something.

Trauma is often described as an awakening. The power of a traumatic experience, the depth of feelings and the shock it can bring shake things up in a way that is rarely possible otherwise. Before trauma, we can become so comfortable in autopilot that we end up sleepwalking through life. It is only when we face struggle that we start to think about an alternative.

Life before trauma and life after trauma can feel like two different worlds. To some extent, our pre-trauma life is really life in denial. We hold a naive view in which we believe we are exempt from pain and suffering. When we experience trauma, it confronts us with existential truths, but in a strange way this can be freeing. It awakens us to the life we are living, but it can also awaken us to the life we want.

This can link us back to our natural motivations and desire to grow – a chance to live again and live differently, waking us up to life and all its future potential. These experiences allow us to notice and value things that we might not have seen before and lets us look with fresh eyes at what we want and what matters most to us.

Trauma can be a wake-up call to become true to ourselves and think about what we want from life. It is only by letting go of our old existence that we can begin to consciously choose how we want to live now and to look at what makes life worth living. This allows us to dismantle our beliefs and goals and, in time, slowly build new mental maps that are aligned with what we truly want.

5 tips to beat the top ‘Summer Sleep Stealers’

Struggling to get some shut-eye?

With over half of South Africans experiencing more disturbed slumber in the summer, sleep expert Rob Hobson shares tips to avoid the top ‘sleep stealers’.

Good gut health could support quality sleep and getting enough sleep could support good gut health. Here, we look at simple, effective ways to look after both – so you can get more zzz’s in the warmer months.

1.      Eat plenty of foods that support sleep

Eating a balanced diet can help support your gut health, which can, in turn, improve sleep quality. The quality of your sleep can also be directly influenced by the type of foods you eat.

Magnesium activates the parasympathetic nervous system, which is responsible for relaxation. The is present in leafy vegetables, nuts and seeds. Tryptophan helps to make melatonin – the sleep hormone – in the brain. It’s found in oily fish, chicken and oats. You can partner foods that are rich in tryptophan with carbohydrates to improve their uptake into the brain. Vitamin B6 found in foods such as salmon, chickpeas and avocado are also involved in melatonin production, which regulates the sleep-wake cycle.

These foods can be combined to create delicious ‘summer sleep’ dishes such as barbecued salmon, with savoury rice, or jerk-marinated tofu steaks. Serve with a leafy salad, nuts and seeds for extra “sleep nutrients” as well as gut health benefits from the high fibre content.

2.    Keep it cool and dark

Our exposure to light and dark has an impact on how well we sleep. Light has a powerful effect on the circadian rhythm, and darkness stimulates the pineal gland to secrete melatonin.

This helps regulate your circadian rhythm so that you feel sleepy at night and wake up when there’s light. The circadian rhythm is a 24-hour cycle that helps to set your sleep pattern by controlling the flow of hormones and other biological processes.

During the summer, the evenings are brighter and longer, making it challenging to sleep. To help, make sure your curtains are well-fitted, and keep them shut with a few pegs if this is a problem. If the temperature gets sweltering, keep your curtains or blinds closed during the day and the window open – to block out light and keep the air moving.

A few people have air conditioning in their homes, but you can create your own by placing a bottle of frozen water in front of your fan to cool the air.

3.      Control your body temperature

Ditch the duvet and replace it with a cotton sheet to help regulate your body temperature. Cotton bed wear will not only help keep you cool, but also wick any sweat off your skin and act as a barrier between you and your bed sheets.

While it may seem counterintuitive, taking a warm shower can help you cool down ahead of sleep. During the evening, your body temperature drops in accordance with your circadian rhythm and melatonin is released to prepare you for sleep. This drop is 2 to 3 degrees which initiates a good night’s sleep. Taking a warm shower an hour or so before bed boosts circulation to direct heat from our core to the hands and feet where it is expelled. This process makes you sleepy and ready for bed.

4.    Find strategies to manage your alcohol intake

Alcohol is a sleep marauder. It causes disruptions to specific sleep cycle stages, dehydration, and frequent bathroom visits during the night. However, this doesn’t mean that you have to completely give up drinking. Instead, find strategies to drink less alcohol to improve your sleep.

Switch to low-alcohol drinks in place of your usual order, or between alcoholic drinks. Or water down your drinks by mixing with soda water. Non-alcoholic spirit options can also be made to look like their alcoholic counterparts with fruit and ice.

To combat feeling dehydration, which can impact your gut and how well you feel, don’t forget to drink water between alcoholic drinks too!

5.    Manage your stress

One of the most common reasons people cannot sleep is stress. The anxiety associated with stress can also build up as you lie awake worrying about the day ahead or reflecting on your thoughts. Get it all out by jotting down what’s on your mind on a notepad with some workable solutions.

If you wake up and start feeling anxious or stressed, try breathing exercises. One simple one is to breathe in for six seconds, then hold for six seconds before breathing out for six seconds. Repeat this several times until you start feeling more relaxed.

Tap into your inner strength

Rah-rah self-esteem boosts are falling out of fashion. What's in: self-compassion - a more stable, sustainable way to feel confident. And it's a skill you can learn, practise and master!

On the long list of wants in life - to be healthy, happy, fulfilled - feeling really, truly good about yourself likely takes a top spot for many people. And that comes with building confidence, which usually means improving your self-esteem - an internal judgement of your self-worth or "an evaluation of worthiness," says Dr Kristin Neff, an associate professor of educational psychology at the University of Texas.

Perhaps the most talked-about method for pumping yourself up is to tip the needle in the direction you want, telling yourself to work harder, get stronger and develop grit. But now, psych experts are poking holes in that theory, noting that while elevating your self-esteem can certainly be a pathway to more confidence, it has its pitfalls. Self-esteem is tied to external validation, like compliments at work or likes on a social media post, so it's fragile, says Dr Christopher Germer, a psychiatry lecturer at Harvard Medical School. When things don't go right, comparison, feeling of isolation and criticism creep in. 

Say you're falling behind on your marathon-training plan and angry with yourself about it. You might think, I'll try harder because I feel inadequate. In the short term, that may work, but in the long run? Nope. When you get down on yourself, you mind up doubting yourself, which makes it harder to take risks, learn and grow. You become afraid of failure, and you're more likely to give up than to try again.

An alternate way to a more assertive you: self-compassion, which involves showing yourself kindness when you're struggling, failing or noticing something you don't love about yourself. Self-compassion isn't about measuring up to expectations; it's a way of relating to yourself as a human. By caring and expressing concern for yourself during hard times, you're able to persevere and create changes.

Well, yes, feels kind of obvious, right? Let's go back to the training scenario to paint the picture a little more clearly: With self-compassion, you'll think, I'm going to try because I care about myself and I don't want to suffer. That kind of motivation "leads to more self-confidence," says Dr Neff. When you can sit with your pain and think through what you might need to achieve your goal - like waking up earlier for runs or scheduling them on your phone calendar - instead of spiraling over all the ways you're failing, you'll overcome challenges, building confidence and belief in yourself as you go. It's a subtle change in reaction, but it makes a huge difference. "Self-compassion gives you a stable source of self-confidence, as opposed to a sugar high," says Dr Neff.

We tend to think of self-compassion as passive, even unproductive ("If I'm easy on myself, I'll become complacent"). But that could not be further from the truth. There are two sides to self-compassion says Dr Neff. The tender side embodies the idea that although you are innately flawed, you are still worthy. And the fierce side says if you truly care about yourself, you accept yourself but don't accept all of your behaviours, especially harmful ones. "Part of caring for yourself means taking active steps to change," says Dr Neff. That's where the power of self-compassion comes in.

But none of this is easy. We tend to be waaay nicer to others than we are to ourselves - and we're quick to judge our shortcomings and failures. The good news is this is a trainable skill. "It's a muscle you can build," says Dr Neff.

These three methods create a deeper understanding of self-compassion and will help you feel your best today and for years to come. Motivation, a better mood, and, yep, allll the feel-good feelings, right this way...

1. Ask yourself: What do I need?

This is the question that guides the whole self-compassion cultivation agenda, says Dr Germer. Say you missed a deadline and are being hard on yourself about it. Instead of spiraling into negative self-talk, figure out what you need - a few more hours of childcare, writing daily to-do lists - to problem-solve. This inquiry (part of the fierce side of self-compassion) provides resources and tools for change, eventually generating self-confidence as you're able to learn and grow.

2. Put a hand on your heart

Touching your heart or your cheek "is probably the most widely used, simple and physiologically transformative experience toward self-compassion," says Dr Germer. (You're likely already doing it - when you receive bad news, you may instinctively put your hand on your heart!) This lowers cortisol levels, according to German research. Also, when you rub your chest, specifically, you may activate your vagus nerve, the main nerve of your parasympathetic (or "rest and digest") system, says Dr Germer. 

3. Figure out when you just "don't" have it in you

Pinpoint times when you lack self-compassion, says Dr Pooja Lakshmin, author of Real Self-Care: A Transformative Program for Redefining Wellness. Do you get in your head when you see an email from a certain colleague, or does negative self-talk bubble up every time you and your partner fight? Homing in on self-kindness in these moments can push you toward the type of change you're looking for. 

The way you talk to yourself can fuel compassion, but acing positive self-talk is not simply telling yourself, "Everything's great!" How to change your tune:

Notice the negativity

An easy way to cultivate a little TLC toward yourself is to practise a meditation tailored by Dr Neff for this purpose: Focus on the mistakes or flaws that have been bothering you lately, then find where the emotions about them tend to end up in your body, like tightness in your jaw or tension in your shoulders. Allow those feelings to sit in your body instead of resisting or rejecting them. This lets you get in touch with the suffering caused by your criticisms or the belief you have to be perfect.

Make a wish

Dr Germer favours the use of wishes over positive self-statements (like "I'm getting stronger!") Wishes, such as "May I accept every part of me," are like "surrounding yourself with sacred company rather than the nasty chatter in our own minds," he says. Plus, they encourage growth.

Replace the word "should"

Ever find yourself "should-ing" all over yourself? (Ugh, I should have done this earlier.) It's a common form of self-criticism, one that's not exactly self-compassionate, says Dr Lakshmin. Try subbing for your shoulds anything that fosters curiosity (Could I have chosen to do X instead? Or: I wonder what held me back most this week?) Curiosity is kinder and more productive than should-ing, she says.

Courage in the workplace

The Cowardly Lion in the Wizard of Oz is known for his lack of courage, despite his imposing appearance.

In the story, he joins Dorothy, the Scarecrow, and the Tin Woodman in the hope of receiving the gift of courage from the Wizard, believing that it will help him overcome his fears and become a true king of the beasts.

Throughout the journey, the Cowardly Lion displays moments of bravery and loyalty, even though he frequently doubts his own courage.

What Is Courage?

As the story progresses, the companions encounter various challenges and obstacles, and the Cowardly Lion's journey involves facing his fears and doubts head-on.

Ultimately, when they reach the Emerald City and meet the Wizard, they discover that the qualities they sought were already present within themselves.

Importantly, the character of the Cowardly Lion represents the idea that courage is not the absence of fear, but the ability to face one's fears despite them.

The lion's transformation throughout the story highlights themes of self-discovery, personal growth, and the realization that inner strength is often more powerful than external appearance.

In business, courage is a quality that often separates the ordinary from the extraordinary. It is the driving force that propels individuals to embrace risks, challenge norms, and drive through change.

In the workplace, courage is not just a virtue: it is a powerful tool that can shape careers, foster innovation, and elevate the overall organizational culture. However, like any tool, courage must be used wisely. While there are times when displaying courage is essential, there may be instances where "blind courage" is not be the best course of action.

The Benefits of Courage

Before we explore the potential downsides of courage, here are a few of the benefits of courage in the workplace.

Innovation

In a rapidly evolving business landscape, innovation is crucial for survival. Those who dare to challenge the status quo and bring fresh ideas to the table often lead the way. It takes courage to step out of your comfort zone and propose unconventional solutions that may lead to significant breakthroughs.

Speaking Up

Courageous employees aren't afraid to voice their opinions – even when they go against the majority. When an employee points out potential flaws in a project or strategy, they demonstrate courage that benefits the entire team.

Courage also means standing up for colleagues who might be facing challenges or injustices. Organizational, cultural, and social change would simply not be possible without people being courageous enough to stand up to injustices.

Calculated Risks

Every successful venture involves an element of risk. Employees who possess the courage to take well-considered risks might luck out with boosted career growth, and even financial gains.

Championing Change

Change can be daunting but is essential for growth. Employees who show courage in advocating for change such as new processes, new technology, or cultural shifts, become valuable change agents within the organization.

Addressing Conflicts

Courageous individuals are willing to address conflicts or issues that arise in the workplace. They do so constructively, aiming to resolve conflicts rather than allowing them to fester and harm team dynamics.

Admitting Mistakes

Displaying vulnerability by admitting mistakes takes courage. Such openness fosters a culture of learning and growth within the team.

The Dangers of Courage

There is a fine line between bravery and stupidity. Despite the positives that can come from demonstrating courage in the right way, at the right time, it is worth reflecting on the situations where courage may not serve us so well.

Reckless Decision-Making

While courage can drive positive change, it can also lead to recklessness if not tempered with thoughtful analysis. Acting on impulse without proper research or planning can result in costly mistakes.

Ignoring Feedback

Courageous individuals may become so invested in their own ideas that they shut out constructive criticism. This can hinder personal growth, as well as impact the success of projects. So it is important to listen to input from colleagues.

Conflict Escalation

Courageous conversations are important, but they must be approached with diplomacy and respect. Unchecked courage can turn discussions into confrontations, which can damage relationships and teamwork.

Overstepping Boundaries

Misplaced courage can sometimes lead employees to overstep their roles and responsibilities, causing friction and misunderstandings within the team. It is essential to have a clear understanding of our role and consider our courageous actions in context.

How to Be More Courageous at Work

Courage is undeniably a valuable trait in the workplace, driving innovation, change, and growth. It can empower individuals to take risks, speak up, and challenge norms. However, while it can lead to remarkable things, courageousness should always be balanced with critical thinking, open-mindedness, and a respect for others' perspectives.

In essence, courage involves acting with conviction, integrity, and a sense of purpose. It involves creating an environment that supports and rewards courageous behavior and a culture of increased innovation, better problem-solving, and a more engaged and motivated workforce.

Like the Cowardly Lion, finding our own courage at work can be a winding path. Sometimes we will display moments of bravery and loyalty, even though we may be wracked with doubt and uncertainty. But, as The Wizard of Oz taught us, all we really have to do to act with courage is to remember that courage is already present within ourselves. 

Treat Failure Like a Scientist

James Clear recently had a wonderful conversation with his friend, Beck Tench. During their chat, Beck told him about an interesting shift in thinking that occurred while she worked at a science museum.

During her time there, Beck said that she learned how to treat failure like a scientist.

How does a scientist treat failure? And what can we learn from their approach?

Here’s what Beck taught him…

Treat Failure Like a Scientist

When a scientist runs an experiment, there are all sorts of results that could happen. Some results are positive and some are negative, but all of them are data points. Each result is a piece of data that can ultimately lead to an answer.

And that’s exactly how a scientist treats failure: as another data point.

This is much different than how society often talks about failure. For most of us, failure feels like an indication of who we are as a person.

Failing a test means you’re not smart enough. Failing to get fit means you’re undesirable. Failing in business means you don’t have what it takes. Failing at art means you’re not creative. And so on.

But for the scientist, a negative result is not an indication that they are a bad scientist. In fact, it’s quite the opposite. Proving a hypothesis wrong is often just as useful as proving it right because you learned something along the way.

Your failures are simply data points that can help lead you to the right answer.

Failure Is the Cost You Pay to Be Right

None of this is to say that you should seek to make mistakes or that failing is fun. Obviously, you’ll try to do things the right way. And failing on something that is important to you is never fun.

But failure will always be part of your growth for one simple reason…

If you’re focused on building a new habit or learning a new skill or mastering a craft of any type, then you’re basically experimenting in one way or another. And if you run enough experiments, then sometimes you’re going to get a negative result.

It happens to every scientist and it will happen to you and me as well. To paraphrase Seth Godin: Failure is simply a cost you have to pay on the way to being right.

Treat failure like a scientist. Your failures are not you. Your successes are not you. They are simply data points that help guide the next experiment.

 

 

Joy to the world!

Finding pleasure in another person's good fortune is what social scientists call freudenfreude, a term inspired by the German word for joy. Sound familiar? That's because it is the opposite of schadenfreude. 

Schadenfreude means taking pleasure in someone's misfortune, whereas freudenfreude describes the good feelings we feel when someone else succeeds, even if it doesn't directly involve us. According to Catherine Chambliss, a professor of Psychology at Ursinus College, freudenfreude is like social glue, making relationships "more intimate and enjoyable". 

In her 2012 study, Dr Chambliss examined freudenfreude and schadenfreude scores among college students, some of whom were experiencing mild depression and some who weren't. Freudenfreude scores were higher, and schadenfreude scores were lower, among those who were not depressed. 

"When you're feeling down, it's natural to puncture positive news with negativity," Dr Chambliss explained - as the mildly depressed college students, however, had a harder time adopting a joy-sharing mindset.

Erika Weisz, an empathy researcher and postdoctoral fellow in psychology at Harvard University, said the feeling of freudenfreude closely resembles positive empathy - the ability to experience someone else's positive emotions. 

According to similar studies, sharing in someone else's joy can also foster resilience, improve life satisfaction and help people cooperate during a conflict, but you have to work your "joy-sharing muscles".

Try these from the experts:

• Show a genuine interest in in someone else's happiness.
• Ask questions and share the joy!
• View individual success as a communal effort.
• Share credit for your successes with others.
• Try "bragitude" - their word not ours - which involves expressing gratitude when someone else' success or support leads to your own.

It is truly possible to increase your own joy, by sharing in others' joy & successes!  It is a quick, easy, sincere way to improve your own quality of life. Shared happiness doubles the joy!

Nothing beats the feeling of being healthy

"I made myself accountable". 

One thing about humans: every January, we love a resolution. Collectively, we ditch the gin and tonic and swap it for gym tights and a gritty resolve to do better. And try as we may, come round-about February, we find ourselves chugging a lot slower and then, inevitably, petering out and quitting altogether. It's most likely down to a lack of strategy: we aim to do better but don't always go about it the right way. Countless studies have outlined how important it is to have a strategy in place when aiming for a fitness goal. Your fitness tracker helps, as do little incentives, like a free smoothie every week to reward you for sweating it out. To reach bigger goals, there are a few clever strategies to employ that real-life men and women can attest to - like Madi Annestia Steyn, who achieved her own personal Everest.

Legal advisor Madi Annestia was in denial. She'd stepped on a scale at the doctor's office and couldn't believe the number she was confronted with. 130kg. Up until then, she'd tried to avoid stepping on scales as much as she could, but here there was nowhere to hide. "I was in absolute shock because I thought I weighted 40gk lighter," she recalls. It was this - and her doctor's warning that Madi Annestia's weight could cause complications for her joints and reproductive system - that became the impetus behind the Instagram account, @The_CurvyGirl_SA. (Check it out!!)

I started an Instagram page because I couldn't lie to myself any further," Madi Annestia says. "The repetitive 'I will start on Monday' had become a standard saying during the week and I had to do something drastic to keep myself accountable." Enter: a simple Instagram post, detailing her weight. "Start where you are! Weighed in at 120.2kg on 05 October 2020 - not proud of this, but this is my point of reference!" she captioned the post.

To move the number on the scale, Madi Annestia aimed for a low-carb diet and did cardio at the gym. With each workout, she started to feel better about her body and posted her results diligently. "I uploaded a photo of the scale every Sunday to keep myself accountable," she says. "This bravery paid off because my followers resonated with my honesty and my struggles, which I share."

At first, Madi Annestia was afraid of the trolls who could bash down the confidence she'd so carefully created. But what came instead was an outpouring of support - and many men and women who wanted to make changes, too. Now, using social media as a tool, Madi Annestia has lost almost 40kg and is using her platform to encourage others to keep going by creating accountability sign-ups. "When I started the journey, I wanted to weigh a certain number on the scale, but as time progressed, I realised that this journey is about being healthy, active and using the right supplements to support your goals," she says. "Nothing beats the feeling of being healthy."

7 Surprising ways coffee can benefit your body & mind

 

Coffee lovers, are you ready to hear some astounding news about your beloved caffeine-fueled beverage? Many of us rely on coffee to jumpstart our mornings and keep ourselves running throughout the day, but what if we told you that not only can coffee help you power through your daily tasks – it can also provide numerous benefits for your mind and body? In this blog post, we’ll explore seven unexpected ways that drinking coffee can have a profoundly positive effect on both your mental and physical health! From boosting energy levels to helping build strong bones, read on to find out how brewing up a delicious cup of java could actually improve your overall wellbeing.

1. Increased energy and alertness

For millions of people around the world, a freshly brewed cup of coffee is their go-to fix for a morning energy boost. With its rich aroma and robust taste, coffee contains caffeine, a powerful stimulant that can help increase alertness and focus. Sipping on a piping hot cup of coffee can help wake you up, sharpen your mind, and keep you energised and productive throughout the day. Furthermore, if you are a coffee lover, whether you get your coffee from online shops like MauiCoffee or you choose to visit your local coffee shop, you understand the importance of a good morning cup! So, whether you need a quick pick-me-up before work or are trying to power through a long afternoon, a delicious cup of coffee is just what you need to get your body and mind firing on all cylinders.

2. Improved cognitive function and focus

Do you ever find yourself staring blankly at your computer screen, struggling to focus on a task at hand? Well, a simple solution might be sitting right in your kitchen cabinet – a steaming cup of coffee. Studies have shown that caffeine in coffee can improve cognitive function and increase focus, making it the perfect pick-me-up for when you need to power through a project or study session. Even better, the effects of a cup of joe can last up to four hours, so you can rely on its alertness-boosting powers throughout the day.

 

3. Enhanced physical performance and endurance

Coffee has been a favorite amongst athletes and fitness enthusiasts for years and for a good reason! Studies show that caffeine, the primary active ingredient in coffee, can enhance physical performance and endurance. Caffeine stimulates the central nervous system, leading to increased alertness, focus, and energy levels. These effects can help athletes push past fatigue and achieve their goals, whether it’s a morning gym session or a marathon. More importantly, caffeine can also help to boost the body’s metabolism, making it an invaluable asset for those looking to get in shape and stay healthy.

4. Reduced risk of certain diseases, such as Parkinson’s disease and liver cancer

Coffee lovers, take note! It turns out that having a daily cup (or three) of coffee could be doing more than just perking you up in the morning. Research suggests that regular coffee consumption could actually reduce your risk of developing certain diseases, such as Parkinson’s disease and liver cancer. These findings are music to the ears of coffee aficionados everywhere, who can now enjoy their favorite beverage with an added sense of wellbeing. Risks associated with other health conditions, such as diabetes and heart disease, may also be lower in coffee drinkers.

5. Lower risk of depression and improve mood

Coffee has long been a beloved beverage around the world, though its benefits extend beyond just giving us a boost of energy. Research has suggested that regularly drinking coffee can actually lower the risk of developing depression and improve overall mood. This is great news for those who love a good cup of joe, as they can now indulge in their favorite drink without feeling guilty. Coffee’s role in boosting mental health is believed to be due to its ability to increase the production of neurotransmitters like dopamine and serotonin, which are responsible for regulating mood.

6. Boosted metabolism and potential weight loss

Coffee has been a beloved beverage for centuries, and now research has shown that it has the potential to help with weight loss. The caffeine in coffee can stimulate your metabolism, making it work faster and more efficiently. This increased metabolic rate can help you burn more calories throughout the day, even when you’re at rest. Additionally, coffee can also help suppress your appetite, making you feel less hungry and reducing your overall calorie intake. Of course, as with any weight loss strategy, it’s important to remember that coffee should be consumed in moderation and as part of a healthy, balanced diet and lifestyle.

7. Antioxidant-rich properties and potential protection against chronic diseases

For many of us, an energetic cup of coffee is the perfect way to kick-start the day, but did you know that this popular beverage may also have powerful antioxidant properties? With its active compounds, such as polyphenols and hydrocinnamic acids, coffee has the potential to help protect against chronic diseases. From diabetes to Alzheimer’s, studies have shown that regular coffee consumption can lower the risk of developing these conditions. While the debate about the potential risks and benefits of coffee continues, one thing is clear: when enjoyed in moderation, a cup of coffee can be a delicious and healthy addition to your daily routine.

 

Ultimately, it’s clear that coffee isn’t just a delicious drink; it has many positive benefits for our health. Whether it’s giving us a welcome boost of energy first thing in the morning or protecting against chronic diseases, drinking coffee has plenty of potential gains. Though the seven points we covered in this blog post are only the tip of the iceberg when considering all of the potential physical and mental benefits that come with consuming coffee. So next time you reach for your cup to power through the day, remember that you may be doing more than simply taking a break – you could be improving your overall wellbeing!

How to start journaling for mental health

Discover how to get started with journaling for improved mental health and wellbeing...

Journaling has exploded in popularity, and little wonder – it’s a great way to gain insight to your problems, connect with yourself, and it can be a lot of fun, too. Rachel Garnet discovers how to get started with journaling for your mental health…
 

Since I started journaling a few months ago, it’s become one of the most helpful and insightful things I do for my mental health and wellbeing. Yet, for a long time, when friends talked about their ‘journals’, I dismissed the practice as the same as diary-keeping – to be restricted to teenagers wanting to detail their days away from prying parental eyes, or for reminders, such as ‘give cat worm pill’.

Away in far-flung places, I never wrote a word – why recount experiences when I was living them? How wrong I was. Diaries may fundamentally be logbooks, but journals are your words about who you are.

My mind was changed by a work event. There, I met a woman who had impressed me with her self-belief and confidence. She amazed me by saying that when her insecurities arise, she journals, and that by leaving them on the page she frees herself from them.

Getting started with journaling

I was sceptical, but heeding her encouragement and wanting her tenacity, I bought a cheap book full of blank pages, with a pretty gold and pink cover; there are no printed dates in a journal, so none of the guilt of chronicle – free days.

At first, I was unsure how to start journaling. I wrote how I worried that my presentation and perceptions at a meeting would not be well received. The words poured out. It felt weird, even furtive.  I hid my journal among other books on my bedside table.

But days later, as I felt worries bubbling up again, I journalled that I felt like a balloon about to pop, still stuck years on with a lack of self-worth. Letting rip on the page became a self a regular thing. Already, I credit it with feeling less self-critical which, for me, is like a 10-tonne weight lifting.

Why is journaling good for your mental health? 

Jackee Holder, leadership coach and author of 49 Ways To Write Yourself Well, says: ‘A traditional diary is factual, it doesn’t externalise your inner dialogue, but a journal does. Journaling is the opportunity to express your inner thoughts and emotions, your creativity and your vibrancy.’

No wonder then, that journaling is powerful for our mental, physical and future health; recording experiences now can be a vital tool for memory as we age.

Research, carried out by universities from Lancaster to Arizona, shows that journaling can help maintain heart health, increase immunity and reduce stress. It is a detox for the brain and soul; writing down thoughts imposes structure on them and literally gets them out of our heads.

How to start journaling for mental health

When you’re first learning how to start a journal, decide where and how you want to write. I journal in my bedroom in the evening, but Holder points out: ‘You may feel safer when you write in a public place…Noisy spaces are a good way to distract your inner critic, who will do all it can to convince you not to journal. If it’s not practical to designate a fixed place, make your journal as portable as possible.’

A friend who is dealing with intense issues, but also has four kids and a full-time job, journals on her phone on the bus home from work. Holder puts the case for a regular journalling pattern, be it every three days or whatever works for you.

Find a time when you are not distracted, and try to allocate at least 10 to 15 minutes for each session. ‘It will give you enough time and space to express yourself and dip beneath the surface,’ says Holder.

How to start a journal: 4 writing prompts

A word or an essay? It can be hard to know what to write when learning how to start journaling. ‘One of the most common reasons people give for not keeping a journal is that they don’t know what to write,’ says Holder.

She advocates writing prompts as ‘a way to access topics if you are worried about having a blank mind when you first learn how to start a journal’. Writing prompts could include:

• What you are thinking now
• A concern you have
• The view from your window
• The best job you ever had

One of my journal entries is a single swearword; it summed up how I felt at the time. As my journal filled, I began to feel release. Holder understands this: ‘I had a relationship break-up two years ago and my journal never left my side,’ she says. ‘It kept me afloat and helped me regain my buoyancy.’

One of the key things to remember when learning how to start journaling is that you should go back and reflect. I realised this by accident, when my self-critical voice was loud, and it triggered a memory I had written about

Aged 23, I’d been in hospital. The outcome of tests could have been life-changing. I was frightened, so told an older relative who was highly significant in my life. Her reply was: ‘Well, how do you think I feel?’ She was someone who would generally prioritise her own feelings.

At the time, I berated myself for telling her and also for being hurt by her reaction. Now, I felt how deep her own issues must have been for her to say that.

    

Learning from your journal

What my journal pointed out to me then, as often happens now, was that my self-criticism is unwarranted. Instead, self-compassion is needed. Holder told me that as a younger woman, she would write most when feeling bad, and I was definitely doing this for a while.

‘The challenge with this,’ explains Holder, ‘is that although what comes through from your journal can be very insightful, unless you go back and highlight this, you just continue going around in the same cycle, as the lesson hasn’t been internalised.’

Now, since learning how to start journaling, I use a highlighter pen to show when I have those informative moments. It wasn’t until weeks after writing down a lovely compliment a mum from my youngest child’s school had paid me, that I allowed myself to take it on board.

Often, I’ll smother kind words with my inner critic. My journal is shrewd, inexpensive therapy, but Holder has opened my eyes to how it can become much more than that: a place of inspiration, a friend and companion for life.

How to start ‘free flow’ journaling

Holder has liberated me to what she calls ‘free flow’ journaling. This is where you journal exactly what comes into your mind at the time of writing. I had been concentrating and constraining my journaling into what I wanted to explore about myself. Free flow enables your journal to become the exciting place it will end up being.

By writing more when I feel good, it’s also becoming vibrant. Now, I write about anything I want to, from my son saying I was the best ‘squidgy piglet’ to the old lady at the supermarket checkout, who was so thrilled when I told her I loved her dress, that she made my day.

Here is a slightly edited (never let others read your journal; it’s for your eyes only) example of two entries, one written three days after the other in my journal, which show the diversity of journal reflection. ‘Anna and I both wore the same leopard-print skirt. We are becoming Coleen Nolan.’ ‘I feel detached, it’s that nagging voice again, that I am not good enough.’

Journaling on-the-go

I keep my journal at home in the same place; always knowing where it is adds to its therapeutic feel. However, I have shopping receipts and envelopes inserted into it, with my open and honest thoughts that needed to be jotted down when I’ve been out and about.

Recently, I’ve begun to add some photos and pictures which have resonated with me, too. New aspects of journaling continue to open up. Holder discovered how her journal could help her see future ideas or thoughts when she began writing about her feelings towards being in midlife, triggered by a fellow passenger on a London train journey.

Since learning how to start journaling, I’ve become braver. It’s incredible what happens when you give rise to your inner dialogue. Reviewing mine, I see countless little entries about South America, such as wistfully thinking what I’d eat as a vegetarian in Brazil.

I have always wanted to spend time in South America, but my journal has highlighted how strong this desire is. So, I am starting an evening course to learn Spanish. When my children are adults, my husband and I aim to be the oldest backpackers in South America. One thing’s for sure, my journal will be coming with me.