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10 proven ways to boost creative thinking

<p><strong>Keep your desk a little messy</strong></p> <p>In a study recently published in the journal Psychological Science, students met in either a messy or an organised room, and had to come up with a new use for ping pong balls (a standard test of creativity). Judges rated the ideas, without knowing which rooms the groups were in. The result? Solutions from the messy room were gauged to be more interesting and innovative than those from the neat one.</p> <p><strong>Work at a coffee shop</strong></p> <p>There’s a reason Starbucks is always filled; it has the ideal decibel level for brainstorming, according to the <em>New York Times</em>. Researchers from the University of Illinois at Urbana-Champaign asked study participants to think of ideas for new products with various levels of background noise, and found the best ideas were generated with ambient noise of around 70 decibels, or that of a coffee shop. Moderate noise levels help you think outside the box, study author Ravi Mehta, an assistant professor of business administration, told the paper. Extreme quiet (around 50 decibels, typical of many offices) is good for projects requiring sharp focus – say, crunching numbers – but not abstract thinking, while a too-loud 85 decibels (think: garbage disposal) is too distracting.</p> <p><strong>Drink up</strong></p> <p>Researchers at the University of Illinois at Chicago recruited Craigslist posters who described themselves as social drinkers. Some panellists were served vodka cranberry drinks until they had a blood alcohol level of 0.075; others did not drink. All participants then performed a cognitive exercise requiring creative problem-solving. The researchers found that the intoxicated subjects solved more of the problems – and, more quickly – than the sober people.</p> <p>However: Alcohol may tamp down working memory, which is crucial for analytical thinking, and may hinder “out of the box” illumination,<em> Psychology Today</em> reported.</p> <p><strong>Hang with a mixed gang</strong></p> <p>In 1999, Martin Ruef, then at Stanford and now at Duke, did a survey of Stanford Business School alumni who went on to start their own businesses. He found that the most creative entrepreneurs spent the most time networking with a diverse group outside of their typical business colleagues. “Weak ties – of acquaintanceship, of colleagues who are not friends – provide non-redundant information and contribute to innovation because they tend to serve as bridges between disconnected social groups,” he said in a press release. “Weak ties allow for more experimentation in combining ideas from disparate sources and impose fewer demands for social conformity than do strong ties.”</p> <p><strong>Colour yourself blue</strong></p> <p>Blue is the hue for creative thinking, a series of experiments from the University of British Columbia found. More than 600 participants did cognitive tasks that demanded either creative or detail-oriented thinking. The tests were performed on computers that had either a blue, red, or white background screen. The blue screens encouraged participants to produce twice as many solutions during brainstorming tasks as other screen colours. (Conversely, red screens improved performance on tasks like proofreading and memory recall by as much as 31 per cent, compared to blue.) “Through associations with the sky, the ocean, and water, most people associate blue with openness, peace and tranquility,” study author Juliet Zhu told ScienceDaily.com. This makes people feel safe about being creative and exploratory, she said.</p> <p><strong>Dim the lights</strong></p> <p>Turning the lights down “elicits a feeling of freedom, self-determination, and reduced inhibition,” which is key to imaginative thinking, according to German authors of a study recently published in the <em>Journal of Environmental Psychology</em>. The researchers assigned a group of 114 students to work on a series of problem-solving tasks that require creative thinking. Those in a dimly lit room (150 lux) solved significantly more problems than those in a brightly lit room (1,500 lux). (Typical office light is about 500 lux.)</p> <p><strong>Work when you’re tired</strong></p> <p>It sounds counterintuitive, but night owls may actually be more creative first thing in the morning, and early birds may do more innovative thinking late at night, according to a study from researchers at Michigan State University and Albion College. The researchers believe that you use more creative thinking when you’re less inhibited, which happens when brain fog compromises your attention span. So early-bird students, for example, may do well to save art and creative writing projects for later in the evening.</p> <p><strong>Budget it in</strong></p> <p>While many a-ha! moments happen spontaneously in the shower or while you’re doing something random, it also pays to slot in time to focus on creative projects outside of your day job or schoolwork – or else you won’t commit to really doing it. This strategy has been made famous by companies like Google and 3M, <em>Business Insider</em> reports. The technology giant allows its engineers to spend up to 20 per cent of their work time on creative projects, which, as it happens, is how Gmail was created. 3M gave its workers “15 per cent” time, which one scientist used to create Post It notes back in 1974.</p> <p><strong>Step into new surroundings</strong></p> <p>Studies have found that students who spend time studying abroad are more creative problem solvers than those who don’t, perhaps because a more expansive worldview allows for more open-minded thinking. <em>Scientific American</em> reports that even thinking of a faraway place can spur ingenuity. In one study, for example, participants who were told that the questions they had to answer were developed by researchers in California (3000 kilometres away) solved more problems than those who were told that the questions were developed by local researchers three kilometres away. The next time you need a creative jolt, try a new environment – or even just imagine or draw on memories of a faraway place.</p> <p><strong>Change up your routine</strong></p> <p><em>Psychology Today</em> reported that Dutch study participants who prepared their breakfast sandwiches in reverse order had a more productive brainstorm than those who made them their usual way. “If you want to get into a creative mindset, do your normal routine in a completely different way,” cognitive psychologist Dr Scott Barry Kaufman said after analysing the research for PT. “Write with your other hand. Moonwalk backwards on your way to work. Eat something new for lunch. Smile at strangers. Be weird. With your brain re-shuffled, you’ll be in a better position to be creative.”</p> <p><em><span id="docs-internal-guid-523e960d-7fff-8996-f0c7-92d8d023d30d">Written by Lauren Gelman. This article first appeared in <a href="https://www.readersdigest.com.au/healthsmart/10-proven-ways-to-boost-creative-thinking" target="_blank" rel="noopener">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.com.au/c/readersdigestemailsubscribe?utm_source=over60&amp;utm_medium=articles&amp;utm_campaign=RDSUB&amp;keycode=WRA87V" target="_blank" rel="noopener">here’s our best subscription offer.</a></span></em></p> <p><em>Image: Getty Images</em></p>

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15 memory exercises proven to keep your brain sharp

<p><strong>Draw a map</strong></p> <p>Research shows that building a mental map is a serious brain-booster. Cab drivers in London, for example, are required to memorise 25,000 streets and 20,000 landmarks in order to qualify for a licence. But new geography skills aren’t the only perk; neurologists at the University of London found that these cabbies have significantly larger hippocampi, or regions of the brain that store and organise memories.</p> <p>Memory exercise: draw a map – of your neighbourhood, your commute, or another familiar area – completely from memory. Then, repeat this exercise each time you visit a new place or take a different route home.</p> <p><strong>Quiz yourself</strong></p> <p>Forget fancy computer games; paper and pen is the tried-and-true method for improving your memory, experts say.</p> <p>Memory exercise: try making and memorising a list of grocery items, tasks to complete, etc. Then, see how many items you can recall after one or two hours. The longer (and more complicated) the list, the tougher the workout for your brain.</p> <p><strong>Practise simple maths problems</strong></p> <p>Did you think you could bid maths farewell after graduating high school? Think again. According to experts, an addition or subtraction problem a day can keep cognitive decline away.</p> <p>Memory exercise: solve a few simple maths problems in your head each morning – no pencil, paper, or calculator allowed. To up the ante, try to walk or cook at the same time.</p> <p><strong>Test your taste buds</strong></p> <p> </p> <p>Cooking is a win-win for your brain. Both making and eating a meal activates the brain regions associated with smell, touch, sight and taste. Plus, using your senses can also improve your recall. In one study, adults who looked at a series of images were more likely to remember those with a fragrance than the ones without.</p> <p>Memory exercise: as you chew, take a moment to distinguish the taste of individual ingredients in the dish, all the way down to the faintest herbs and spices.</p> <p><strong>Tell a story</strong></p> <p>Storytelling is a great mental stimulant, helping you focus on important details, associate emotion with your memories, and recall important life events with ease later on. It has been used as a treatment for Alzheimer’s disease too.</p> <p>Memory exercise: before you go to sleep at night, replay the day’s events in your head. Try to recall the details from each moment, starting from the minute you woke up to when you climbed into bed.</p> <p><strong>Take a class</strong></p> <p>To keep your noggin in tip-top shape, it’s important to keep learning – no matter your age. Experts believe that continuing to learn throughout your life can prevent mental ageing and boost your memory.</p> <p>Memory exercise: whether it is cooking or calculus, enrol in a class that will teach you something new. Trust us, your brain will thank you.</p> <p><strong>Play a new sport</strong></p> <p>Getting your heart pumping can also keep your brain bumping. Athletic activities that stimulate your mind and body, such as yoga, golf, or tennis, have been linked to improved brain function and energy levels.</p> <p>Memory exercise: sign up to learn a sport you have never played before, and study up on the rules and procedures.</p> <p><strong>Challenge your fine-motor skills</strong></p> <p>Like learning a sport or enrolling in a new class, mastering an activity that requires considerable hand-eye coordination can keep your brain active and healthy.</p> <p>Memory exercise: pick up a new hobby that requires you to use your hands, such as knitting, painting or assembling a jigsaw puzzle. Even better, chew gum while you do it; one study found that chewing gum while completing a task could improve concentration and memory.</p> <p><strong>Memorise phone numbers</strong></p> <p>Even a short brain-training session can make a big difference for your memory. By challenging your brain with memorisation puzzles, experts believe you can protect your brain cells and strengthen the connections between them.</p> <p>Memory exercise: impress your friends by memorising their phone numbers. Dr Ashraf Al recommends dividing each 10-digit number into three sections; for example, 801 555 8372 is much easier to remember than 8015558372.</p> <p><strong>Create a mnemonic phrase</strong></p> <p>Making a mnemonic device is one foolproof way to store an important rule, fact, or to-do list in your memory bank. Some are acronyms, such as RICE, (Rest, Ice, Compression, and Elevation), a first-aid treatment for injuries. Others come in the form of sentences, like ‘spring forward, fall back’, a reminder to reset your clock twice a year.</p> <p>Memory exercise: the next time you need to memorise something in a hurry, come up with a clever acronym or sentence for it.</p> <p><strong>Learn a foreign language</strong></p> <p>Studies show that learning something new and complex over a long period of time can protect an ageing brain. Not only are listening and hearing exercises great mental stimulants, but learning a new language can also reduce your risk of cognitive decline.</p> <p>Memory exercise: enrol in a foreign language course at your local college or online. If you’re strapped for time,<span> </span><em>Rosetta Stone</em><span> </span>or<span> </span><em>Duolingo</em><span> </span>will allow you to learn at your own pace.</p> <p><strong>Increase your processing speed</strong></p> <p>Quick on your feet, or slow to the punch? If your answer is the latter, your brain might be in trouble. Learning to react and process things at a fast pace can ward off dementia, according to research published in the journal<span> </span><em>Frontiers in Aging Neuroscience</em>.</p> <p>Memory exercise: try PQRST, a five-step method for processing lengthy written information quickly. The acronym stands for: Preview or skim the material, ask Questions about the document’s main points, Reread it, Study the answers to your questions, and Test yourself.</p> <p><strong>Repeat it out loud</strong></p> <p>Saying information out loud can increase your chances of remembering it later, research says. In a study published in the journal<span> </span><em>Memory</em>, subjects who read written information out loud showed a five to 15 per cent boost in retention.</p> <p>Memory exercise: to remember something you have just done, heard, or read, repeat it out loud; doing so will nail the memory down in your mind.</p> <p><strong>Conserve your mental energy</strong></p> <p>Don’t waste valuable brainpower trying to remember where you put your keys or the time of your next doctor’s appointment. By removing unnecessary distractions, you can focus your energy on new information you actually want to remember, instead.</p> <p>Memory exercise: keep a calendar or planner, and designate a space for items you often lose.</p> <p><strong>Use visual cues</strong></p> <p>Last but certainly not least, there’s no harm in the occasional string around your finger to jog your memory.</p> <p>Memory exercise: place Post-It notes on your computer keyboard, desk, or fridge to serve as reminders throughout the day. You can wear a bracelet or put an alarm on your phone, too.</p> <p><em><span style="font-weight: 400;">Written by Brooke Nelson. This article first appeared in </span><a rel="noopener" href="https://www.readersdigest.com.au/culture/15-memory-exercises-proven-to-keep-your-brain-sharp" target="_blank"><span style="font-weight: 400;">Reader’s Digest</span></a><span style="font-weight: 400;">. For more of what you love from the world’s best-loved magazine, </span><a rel="noopener" href="http://readersdigest.innovations.com.au/c/readersdigestemailsubscribe?utm_source=over60&amp;utm_medium=articles&amp;utm_campaign=RDSUB&amp;keycode=WRA87V" target="_blank"><span style="font-weight: 400;">here’s our best subscription offer.</span></a></em></p> <p><em>Image: Getty Images</em></p> <p><img style="width: 100px !important; height: 100px !important;" src="https://oversixtydev.blob.core.windows.net/media/7820640/1.png" alt="" data-udi="umb://media/f30947086c8e47b89cb076eb5bb9b3e2" /></p>

Mind

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12 proven ways siblings help make you who you are

<p>Whether you grew up with a bossy big sister, a whiney little brother, or a twin you couldn’t live without, we don’t often consider the roles our sibs play in our lives. “Grownups can have very strong love-hate feelings about their siblings, but adults don’t always recognise how formative those childhood relationships were,” says Laurie Kramer, PhD, a clinical psychologist and Professor of Applied Psychology. She adds that science has just recently started investigating these dynamics. “There’s been an awful lot of research on how parents – especially mothers – impact the adults their children become, while the influences of siblings has been under-recognised. But when you study siblings you see how powerful those relationships are in terms of shaping the people we end up being and affecting social skills that impact other relationships across our lives.”</p> <p> </p> <p><strong>Having a unique influence</strong></p> <p>Part of the power of sibling relationships comes from the fact that they’re different from all other family and social connections. “It’s the longest-lasting relationship in most people’s lives,” says Susan McHale, PhD, Distinguished Professor of Human Development and Family Studies, and Professor of Demography at Penn State University. “It starts in childhood before people meet a spouse or partner and usually ends in late life after parents are gone, so there’s a lot of time for sibling influence.” In addition, growing up together means sharing intimate knowledge about the interior of your family and each other. “Not many people know you like your sibling does,” McHale adds.</p> <p>What’s more, a sibling relationship often brings different stages together. “Unlike childhood friendships, siblings – unless twins – aren’t the same age,” says Nina Howe, PhD. “So they’re at different levels in terms of development and knowledge of the world, which can come into play as they interact.”</p> <p> </p> <p><strong>Providing practice</strong></p> <p>The fights and friendships between young siblings add up to rehearsal for life outside the nest. “The sibling relationship can be a natural laboratory for learning how to get along in the world,” says Howe. This can include figuring out how to engage in positive interplay, testing authority over younger siblings and negotiating disagreements. Of course, such practise can involve negative behaviours, too. A 2014 Developmental Psychology paper co-authored by McHale that looked at the social “training ground” between brothers and sisters reported, “If sibling exchanges are predominantly hostile, then negative interaction patterns are reinforced and the child develops a generalised coercive interpersonal style.”</p> <p> </p> <p><strong>Predicting your romantic relationships</strong></p> <p>It turns out whether you grew up with a same-sex or other-sex sibling impacts the nature of your romantic heterosexual relationships in adolescence. “Middle childhood is a period of segregation, when the other sex ‘has cooties,’ so exposure to peers of the opposite gender can be limited,” says McHale. “This means that children with a sibling of the other sex have the advantage of seeing the behaviours and interests that are more common in the other gender.” McHale co-authored a 2015 study in the Journal of Family Issues that found adolescents who had grown up with other-sex siblings had greater “romantic competence,” which included considering themselves better able to relate to an other-sex partner. “We also asked adolescents in romantic relationships to rate their levels of intimacy, conflict and power, and we found those with other-sex siblings had higher quality romantic relationships,” McHale says.</p> <p> </p> <p><strong>Being shaped by parents’ “favourites”</strong></p> <p>Researchers say a key area of sibling life is the perception of whether mum and dad played favourites. “From a young age, children are very attuned to how parents treat them relative to their sibling,” says McHale, who has published multiple studies in this area. “A great deal of research has shown that children and adolescents who are less favoured – especially in terms of warmth, closeness and support – have more adjustment problems, from depressive symptoms to risky behaviour.”</p> <p>Research showing these connections has found that even adult children are susceptible to the impact of uneven treatment from parents. A 2013 study in the Journal of Marriage and Family found that young adults who said they got less parental support than their sibling reported more depression, and the greater the amount of differential treatment, the less closeness there was between siblings. However, if a parent’s uneven treatment is warranted for some reason, for example, if one sibling has a disability or illness, the other sibling might not like it, but they do consider it fair, which can counteract the effects of differential treatment on children’s adjustment.</p> <p> </p> <p><strong>Affecting achievement</strong></p> <p>Differential treatment from parents can also impact each sibling’s academic achievement, says McHale, who has researched this area well. “If parents see one child as being smarter than the other, the difference in school grades between the two siblings increases over time.” Some studies have even seen parental differential treatment predict differences in tertiary graduation among siblings. This phenomenon may have to do with the ways kids see their place in the family. For example, if little brother gets the message he’s “the athletic one” and big brother gets the message he’s “the smart one,” little brother may be less inclined to try in academic areas. “All this evolves from the parents’ differential treatment, which leads to children hearing messages about who they are and how they compare to who their sibling is.”</p> <p> </p> <p><strong>Impacting the parent you become</strong></p> <p>Kramer’s research has involved visiting families to observe siblings and talk with parents, and she was surprised to find a backward link in the way that mothers’ memories of their own sibling relationships affected the sibling relationships of their kids. “It was striking that mothers who reported more negative sibling relations during childhood were most likely to have offspring who interacted more positively,” said the resulting paper in the Journal of Social and Personal Relationships. This observation seemed counter-intuitive until Kramer dug deeper. She realised that mums who had positive childhood sibling relationships might assume kids just get along, so these mums were more hands-off with their own kids. By contrast: “Mothers reporting anxious and lonely childhood peer relations took the most active role in their children’s development and voiced the strongest intentions to help their children experience more positive relationships,” the paper found.</p> <p> </p> <p><strong>Developing a sense of humour</strong></p> <p>Howe and her colleagues have been laughing more lately because they’ve started to study humour between young siblings, from potty jokes to goofy movements. “Siblings are a natural audience for one another, so they can explore that humour dynamic in a safe, positive way, which serves us later in life,” she says. What’s more, when you tell a joke, you’re understanding someone else’s point of view, which is an important skill even beyond humour, she adds. “Those kinds of interactions don’t go away. While the bathroom humour may disappear in adolescence, developing a good-natured sense of humour is a really important part of getting along with people – it just makes life go better.”</p> <p> </p> <p><strong>Getting pegged by birth order</strong></p> <p>For some, being the firstborn, middle chil or baby of the family affects us long after we’ve left the nest. “I think birth order has some impact on the interactions of young children: Older ones tend to be leaders in play and teaching, so younger ones default to the complementary role of the learner,” says Howe, who adds that older siblings often assume caretaker responsibilities, as well. “Those roles can persist throughout adulthood.” Kramer agrees that birth order can bestow certain traits. “In many families, older children can be expected to act as role models, helpers and teachers, which could lead some first-born children to develop characteristics of being a leader or helper over time.” However, both experts concede these roles can reverse, either because you rebel against them, or because adult illnesses or injuries among older siblings can force younger brothers and sisters to become caretakers.</p> <p> </p> <p><strong>Increasing risk-taking behaviour</strong></p> <p>Young siblings are famous for getting in trouble together, and research is showing how such negative behaviours can lead to bad choices later in life. A concept called deviance training (nicknamed the “partners in crime” theory) says that siblings can team up to make mischief at home and beyond. “Siblings can get together to engage in risky behaviours, from disobeying parents to off-colour jokes, and they can reinforce these non-compliant behaviours by egging each other on with laughter and praise,” says McHale. Some evidence – including the 2014 Developmental Psychology study co-authored by McHale – suggests that such deviance training is more common in brother pairs and that the closer the sibling relationship, the greater the influence. In this way, having a big brother who engages in risky behaviours puts little brother at greater risk for those behaviours as he grows. “Risky behaviours like playing with matches in primary school often predict risky behaviours like underage drinking in adolescence,” McHale says.</p> <p> </p> <p><strong>Becoming stressed – or strengthened – by disability</strong></p> <p>Having a brother or sister with special needs can create lots of challenges. “Siblings of children with disabilities are at a greater risk than average of developing emotional issues, anxiety and stress,” Avidan Milevsky, PhD, wrote in Psychology Today. He explained that these siblings may be neglected by overburdened mums and dads, take on parent-like responsibilities, and grapple with emotions from guilt and embarrassment to fear and jealousy. But it’s also possible that having a sibling with a disability could create opportunities later in life. “These siblings often develop certain positive characteristics such as self-control, cooperation, empathy, tolerance, altruism, maturity and responsibility as a result of dealing with their family situation,” Milevsky wrote. “In some cases, these siblings use someone’s attitude about special needs as a test for screening friends and mates. Their involvement with their sibling may even lead them to choose future occupations in the helping professions.”</p> <p> </p> <p><strong>Providing later-life support</strong></p> <p>As siblings grow they often form other key relationships with spouses and their own children. But later in life those newer connections can end or change. “A lot of people are going to wind up in senior adulthood without a husband or wife, their kids have scattered to other cities, and the only people left at the dance will be the ones what brung them, which is their brothers and sisters,” Jeffrey Kluger, a TIME magazine editor at large and author of The Sibling Effect: What the Bonds Among Brothers and Sisters Reveal About Us told NPR’s Science Friday. This is the time to take advantage of healthy sibling relationships and retrieve ones that may have been lost. “The argument I make, particularly when it comes to taking care of ageing parents, is if you can fix [a sibling relationship], do,” Kluger said. “Your sibs are just such a resource.”</p> <p> </p> <p><strong>The absence of siblings</strong></p> <p>While there may be some stereotypes that say an “only child” is selfish and can’t get along with others, the experts say not to worry. “There is a small amount of research on only children, and for the most part those kids grow to be well adjusted,” says Howe. “Only children often develop close connections with cousins or friends instead.” Kramer agrees. “When it comes to developing social skills, it’s not like you’re doomed for life if you’re an only child,” she says. “Children find other relationships in their lives to develop those competencies.”</p> <p> </p> <p><em>Written by Kimberly Hiss. This article first appeared on </em><a href="https://www.readersdigest.com.au/true-stories-lifestyle/relationships/12-proven-ways-siblings-help-make-you-who-you-are"><em>Reader’s Digest</em></a><em>. For more of what you love from the world’s best-loved magazine, </em><a href="http://readersdigest.com.au/subscribe"><em>here’s our best subscription offer</em></a><em>.</em></p>

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12 proven steps to truly forgive anyone for anything

<p>Robert Enright, PhD, is a pioneer in the scientific study of forgiveness. Here, he breaks down his four-phase model that has helped countless patients overcome anxiety, depression and resentment, by allowing them to truly forgive.</p> <p><strong>Know that forgiveness is available to everyone</strong></p> <p>Everyone has someone who’s wronged them in one way or another – be it a parent who neglected them growing up, a spouse who cheated on them in a rocky relationship, or even a person who stood them up on a set of plans. Not all these injustices result in long-lasting internal disruption – which can be identified by symptoms like fatigue, disruption in sleep, anxiety, depression and other forms of unhealthy anger. But when they do, it’s important to know that forgiveness is an option. “When we’ve been treated deeply unfairly by others, we should have the tools to deal with that, so the effects of that injustice don’t take hold in an unhealthy way,” says Enright. What’s more, you don’t need a mental health professional to teach you how to forgive. It’s something you can achieve on your own, as long as you know which steps to take.</p> <p><strong>Decide you want to choose forgiveness</strong></p> <p>The first step toward achieving forgiveness is deciding it’s something you actually want to do, not something someone has pressured you into trying. “People should not be forced into forgiving,” says Enright. “I think it’s important that people are drawn to it.” Enright also stresses that forgiveness doesn’t mean excusing or forgetting an injustice, or returning to a relationship that’s harmful. “Some people misconstrue forgiveness and say, well, if I forgive then I can’t seek fairness,” he says. “That’s one of the big criticisms of forgiveness, which is not true.”</p> <p style="font-style: inherit; font-weight: inherit;"><strong>Make a list</strong></p> <p>Start the process of forgiveness with this preliminary step: Make a list of all the people who have hurt you, no matter how small or large, going back to childhood. Next, order the names from the lowest level of injustice and anger to the highest. You’ll start the process of forgiveness with someone toward the bottom of the list. “Starting with the highest person on the list would be like asking someone who’s not physically fit to run a marathon,” says Enright. “Go through the process first with someone who is still bothering you, and it’s not pleasant, but it’s also not crushing. As you repeat the process moving higher and higher up the list, you’ll become more forgivingly fit, and better able to face those people who have truly hurt you.”</p> <p style="font-style: inherit; font-weight: inherit;"><strong>Uncover your anger</strong></p> <p>This is the official start to phase one of Enright’s forgiveness model, and it’s crucial in reinforcing the importance of forgiveness. “It’s kind of a checklist,” says Enright. “How are you doing in terms of your anger? How have you been denying it? Are you angrier that you thought you were? What are the physical consequences of your anger?” Fatigue is the most common physical complaint Enright hears, as is a pessimistic worldview – believing no one can be trusted or that everyone is only out for themselves. “Once you look at those effects, the question becomes, Do you want to heal?” says Enright. “Which leads us into phase two: deciding to forgive.”</p> <p><strong>Commit to forgiveness</strong></p> <p>Phase two is all about revisiting the definition of forgiveness and committing to it. That definition, more or less, is being good to those who weren’t good to you. “Once people have completed phase one and seen how the effects of their anger have made them unhappy, there’s a tendency to give this a try,” says Enright. In this phase, it’s also important to commit to doing no harm toward the person you’re trying to forgive. “That doesn’t mean be good to them,” says Enright. “It just means don’t do anything negative.”</p> <p style="font-style: inherit; font-weight: inherit;"><strong>Consider the other person’s wounds</strong></p> <p>This step starts the “work” phase of the forgiveness model. The goal is to ultimately feel compassion for the other person, but don’t start there. Instead, think about them in a new way. How was that person hurt in life? How were they treated unjustly? Are they so wounded that they wounded you? “We don’t do this to excuse their actions, but to see a vulnerable person, a scared person, maybe a confused person. Someone who is not infallible and all-powerful,” says Enright.</p> <p style="font-style: inherit; font-weight: inherit;"><strong>Consider the other person’s humanity</strong></p> <p>Now that you’ve assessed the person’s woundedness, consider how you share a common humanity. “You were both born, you will both die, you both bleed when you’re cut, you both have unique DNA and when you die there will never be another person like you,” says Enright. “And given the humanity, you share with this person, is it possible that they might be just as special, unique and irreplaceable as you are?”</p> <p><strong>Feel a softening</strong></p> <p>It could take weeks or even months, but you should begin to feel a change of heart. “When the person’s feelings start to change, that’s the beginning of the unhealthy anger starting to leave,” says Enright. “It’s a tiny glimmering of compassion.”</p> <p><strong>Bear the pain</strong></p> <p>Once you’ve begun to feel a softening, the next step is to accept the pain. “We don’t ask people to get rid of the pain,” says Enright, “but to stand with the pain.” That means not passing your pain onto others, in many cases offspring. “It builds self-esteem because you’re saying, ‘If I can see the humanity in the one who didn’t see the humanity in me, and if I can soften my heart to the one who didn’t to me, then who am I as a person? I’m stronger than I thought.’”</p> <p><strong>Give the person a gift</strong></p> <p>No, we don’t mean you have to buy them a set of candles. But Enright does encourage doing something good to the one who hurt you in some creative way or another. “If the person is a danger to you, you don’t have to let them know you’re doing this,” he says. “You can donate some money to a charity in their name, send an email that hasn’t been sent in a year, or if you have direct contact, give them a smile or a kind word.” Doing so doesn’t mean you must interact with the person or reconcile, just that you’re willing to do something good to the one who hurt you.</p> <p><strong>Begin the discovery phase</strong></p> <p>This is the fourth and final phase of the forgiveness model. During it, you’ll find meaning in what you’ve suffered. “Typically, people are more aware of the wounds in the world,” says Enright. “They become more patient with people who might be having a bad day; they see that people are walking around wounded all the time, and they’re generally more aware of others’ pain and want to be a conduit for good.” And once you’ve got that worldview, you can begin to thrive in life again.</p> <p><strong>Repeat, repeat, repeat</strong></p> <p>Since you likely didn’t start this process with the person who’s hurt you most, you’ll have to repeat the pathway on each person you’re hoping to forgive. Enright suggests keeping a journal or enlisting a trusted friend or family member to keep you on the path. It helps to set aside around 15 minutes a few times a week to work on the process, but it’s all about quality over quantity.</p> <p><em>Written by Juliana LaBianca. This article first appeared in </em><span><a href="https://www.readersdigest.com.au/true-stories-lifestyle/relationships/12-proven-steps-to-truly-forgive-anyone-for-anything"><em>Reader’s Digest</em></a><em>. For more of what you love from the world’s best-loved magazine, </em><a href="http://readersdigest.innovations.com.au/c/readersdigestemailsubscribe?utm_source=over60&amp;utm_medium=articles&amp;utm_campaign=RDSUB&amp;keycode=WRA93V"><em>here’s our best subscription offer.</em></a></span></p> <p><img style="width: 100px !important; height: 100px !important;" src="https://oversixtydev.blob.core.windows.net/media/7820640/1.png" alt="" data-udi="umb://media/f30947086c8e47b89cb076eb5bb9b3e2" /></p>

Relationships

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30 foods scientifically proven to beat arthritis

<p>According to the <a href="https://www.aihw.gov.au/reports-statistics/health-conditions-disability-deaths/arthritis-musculoskeletal-conditions/overview" target="_blank"><strong><span style="text-decoration: underline;">Australian Institute of Health and Welfare</span></strong></a>, 30 per cent of us suffer arthritis and other musculoskeletal conditions – that’s almost 7 million people! And while there’s no way to cure it entirely, certain diet and lifestyle changes can ease the pain and even stop it worsening.</p> <p>A review of scientific studies on arthritis from KIIT University in India has identified the 30 foods from eight food groups that could hold the key to slowing down arthritis. How many are in your diet?</p> <ol> <li><span><strong>Fruits</strong> –</span> Dried plums, grapefruit, grapes, blueberries, pomegranate, mango, bananas, peaches and apples.</li> <li><span><strong>Whole grains and cereals</strong> –</span> Wheat, rice, oats, corn, rye, barley, millets, sorghum and canary seed.</li> <li><span><strong>Oils</strong> –</span> Olive oil, fish oil and borage seed oil.</li> <li><span><strong>Dairy</strong> –</span> Yoghurt (curd).</li> <li><span><strong>Legumes</strong> –</span> Black soybean, black gram.</li> <li><span><strong>Herbs</strong> –</span> Sallaki and ashwagandha.</li> <li><span><strong>Spices</strong> –</span> Ginger and turmeric.</li> <li><span><strong>Tea</strong> –</span> Green tea and basil (tulsi) tea.</li> </ol> <p>“Regular consumption of specific dietary fibres, vegetables, fruits and spices, as well as the elimination of components that cause inflammation and damage, can help patients to manage the effects of rheumatoid arthritis,” study author Dr Bhawna Gupta said.</p> <p>“Incorporating probiotics into the diet can also reduce the progression and symptoms of this disease.</p> <p>“Patients suffering from rheumatoid arthritis should switch from omnivorous diets, drinking alcohol and smoking to Mediterranean, vegan, elemental or elimination diets, as advised by their doctor or dietician.”</p> <p>Tell us in the comments below, do you suffer from arthritis? What lifestyle changes have you made to treat it?</p>

Body

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9 scientifically proven tips for losing weight

<p>Summer is just around the corner, and whether you want to look great in a swimsuit or simply create a clean slate so you can indulge with a little less guilt over the festive season, there’s no better time to shed that extra winter padding.</p> <p>Of course, when you get to a certain age, weight loss isn’t quite as easy as a few workouts and a couple of weeks of healthy eating – though they certainly wouldn’t hurt!</p> <p>So, to help you get in the best shape possible for the warmer months, we’ve found 9 pearls of wisdom that have been scientifically proved to help you lose weight.</p> <p><strong>1. Slow down</strong> – Putting the fork down between each bite may mean you eat <span style="text-decoration: underline;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/18589027" target="_blank"><strong>500 calories less</strong></a></span> than fast eaters per day. And according to <span style="text-decoration: underline;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/21316411" target="_blank"><strong>one study</strong></a></span>, you can also slow down by chewing each mouthful 35 times, reducing your food intake by 12 per cent compared to those who chewed 10 times.</p> <p><strong>2. Get outside</strong> – Like to jog? Get off the treadmill and hit the pavement. <span style="text-decoration: underline;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/28549220" target="_blank"><strong>According to researchers</strong></a></span> from the University of Milan, you have to run 15 per cent faster on a treadmill to burn the same number of calories as you would running outside.</p> <p><strong>3. Peace and quiet</strong> – <span style="text-decoration: underline;"><a href="http://www.dailymail.co.uk/health/article-2295303/Why-eating-TV-makes-fat-You-consume-25-LATER-day-realising.html" target="_blank"><strong>A UK study</strong></a></span> found eating food while listening to or watching something that takes your attention away from your meal can increase your food intake by 25 per cent.</p> <p><strong>4. Drink water</strong> – US researchers <span style="text-decoration: underline;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/19661958" target="_blank"><strong>found</strong></a></span> that drinking half a litre of water before meals can increase weight loss by two kilos over 12 weeks.</p> <p><strong>5. Stay cool</strong> – Sleeping in a cool room (around 18°C) over one month can speed up your metabolism and allow your body to store more calorie-burning “brown” fat, according to <span style="text-decoration: underline;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/24954193" target="_blank"><strong>a US study</strong></a></span>.</p> <p><strong>6. Ditch meat</strong> – Dieters who went vegetarian for a period of six months lost <span style="text-decoration: underline;"><a href="http://www.tandfonline.com/doi/full/10.1080/07315724.2017.1302367" target="_blank"><strong>twice as much</strong></a></span> weight as their meat-eating counterparts, despite consuming the same number of calories each day.</p> <p><strong>7. Give yourself an 8-hour window</strong> – <span style="text-decoration: underline;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/" target="_blank"><strong>An Italian study</strong></a></span> found that intermittent fasting (in this case, limiting your food consumption to an 8-hour window and fasting for the other 16 hours) can assist in fat loss.</p> <p><strong>8. Eat an apple before going to the supermarket</strong> – Researchers from Cornell University <span style="text-decoration: underline;"><a href="http://onlinelibrary.wiley.com/doi/10.1002/mar.20801/abstract" target="_blank"><strong>discovered</strong></a></span> that people who ate an apple before doing the groceries bought up to 28 per cent more fruit and veg than those who didn’t.</p> <p><strong>9. Swam refined carbs for wholegrains</strong> – Wholegrains not only boost your metabolism but also reduce the number of calories you retain during digestion, saving you 100 calories (about a half-hour walk) each day, according to <span style="text-decoration: underline;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/28179223" target="_blank"><strong>a US study</strong></a></span>.</p> <p>Have you successfully lost weight before? What was your secret? Share it with the Over60 community in the comments below!</p>

Body

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4 scientifically proven ways to deal with grief and loss

<p>It’s often said that, “what doesn’t kill you makes you stronger”. The problem with that sentiment is that it’s usually intoned by someone looking at the problems of another person from a close, but respectful distance. Experiencing tragedy, and the grief that invariably follows is something that may not have the power to hurt you physically, but can rule your life if you let it. Here are some ways that researchers have found to help you shake off the shackles of despair in the wake of tragedy.</p> <p><strong>1. Find a way to be grateful</strong></p> <p>When you’re in the clutches of seemingly unending grief, it can seem like you’ll never feel happy again. The truth is, however, that you will. A simple step you can take towards happiness is to find a way to be grateful. <a href="https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier" target="_blank"><strong><span style="text-decoration: underline;">Studies have shown</span></strong></a> that those who express thankfulness are more inclined to be happy. It may seem perverse, but if you imagine a way your recent tragedy could have been worse, you’ll be able to express thanks that it wasn’t.</p> <p><strong>2. Lean on people</strong></p> <p>When you’re grieving, it’s vital that you reach out to those closest to you and lean on them. That’s what friendships are for. Hopefully, you have at least one person who will answer your call at any time of day. <a href="https://books.google.com.au/books?id=YVAQVa0dAE8C&amp;pg=PA276&amp;lpg=PA276&amp;dq=master+strength+capacity+be+loved&amp;source=bl&amp;ots=dd3IHcJY-Q&amp;sig=2yerInq7eLT6xonf5cWW0SkZD8k&amp;hl=en&amp;sa=X&amp;ved=0ahUKEwjMzMfWgZTWAhXFF5QKHWnUA5IQ6AEIMDAB#v=onepage&amp;q=master%20strength%20capacity%20be%20loved&amp;f=false" target="_blank"><strong><span style="text-decoration: underline;">Research has shown</span></strong></a> that the capacity to love and be loved is the strength “most clearly associated with subjective well-being”, so it follows that this strength is one you should rely on when grieving. Let your friends help you through this.</p> <p><strong>3. Write it down</strong></p> <p>Writing down your thoughts can be a <a href="http://www.oversixty.com.au/health/mind/2017/09/6-tips-to-refresh-your-mind/" target="_blank"><strong><span style="text-decoration: underline;">great way to express yourself</span></strong></a> in a totally judgement-free environment. A journal is also a handy tool to use if you feel like you don’t have anyone you can turn to. <a href="http://www.apa.org/monitor/jun02/writing.aspx" target="_blank"><strong><span style="text-decoration: underline;">A study found</span></strong></a> that writing about personal tragedy has a long-term positive affect on one’s emotional and physical wellbeing.</p> <p><strong>4. Confront some uncomfortable truths</strong></p> <p>When we experience loss, it can feel like the pain will last forever and continue to affect every aspect of our lives. Some even have a tendency to blame themselves – even when there’s no logical reason to do so. Psychologist Martin Seligman suggests that allowing these untruths to persist will stunt the process of recovery from grief. The sooner you come to accept that the tragedy was not your fault, that the loss doesn’t affect every single part of your life, and that the pain will not follow you around for every minute of every day forever, the sooner your healing can begin.</p> <p>What’s the best advice you got when grieving?</p>

Mind

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This stereotype about only children has been proven true

<p>It’s often claimed that children who grow up without siblings, raised as the sole focus of their doting parents, are more selfish than their multi-sibling counterparts. And while most only children would vehemently deny this claim, unfortunately, it seems there may be some truth to it.</p> <p>Scientists from Southwest University in Chongqing, China, have found a significant difference in the brains of only children and kids with siblings. MRI scans show that children brought up without brothers and sisters have less grey matter in the part of the brain related to agreeableness, making them more selfish, less empathetic and harder to get along with.</p> <p>The study, <a href="https://link.springer.com/article/10.1007/s11682-016-9530-9?wt_mc=alerts.TOCjournals" target="_blank"><strong><span style="text-decoration: underline;">published in the journal <em>Brain Imaging and Behaviour</em></span></strong></a>, examined 250 university students, half of whom had siblings and half who did not.</p> <p>“Due to the absence of siblings, only children usually miss out on important opportunities to rehearse some of the more complicated aspects of relationships within a safe environment and also miss many opportunities to develop psychosocial skills, emotional support and learning opportunities compared with non-only-children,” researchers explained, adding that extra parental (and grandparental) attention may “cause undesirable personality traits in the children, such as dependency, selfishness and social ineptitude”.</p> <p>However, it’s not all bad news. While agreeableness was indeed lower in only children, they were also found to be more creative than children with siblings. The study’s authors believe this may be due to a number of factors, including greater expectations placed on only children as well as having to learn how to act independently.</p> <p>“Many studies have proven that expectations have a strong influence on cognitive performance, including instance creativity,” researchers reveal. “Additionally, only children might have more opportunities for independent activity, and independence is strongly related to creative thinking.”</p> <p>What do you think about the scientists’ conclusions? Have you found this stereotype to be true? Let us know in the comments below!</p>

Family & Pets

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The 3 activities proven to ward off dementia

<p>Three new preventative activities have been identified in the fight against dementia, and it’s likely you’re doing one right now. According to a new Mayo Clinic study, published in <em><a href="https://www.ncbi.nlm.nih.gov/pubmed/28135351?dopt=Abstract" target="_blank"><strong><span style="text-decoration: underline;">JAMA Neurology</span></strong></a></em>, activities that keep the mind occupied (namely, using a computer, craft and playing games) could lower the risk of age-related cognitive decline in over-70s.</p> <p>So beneficial are these activities that even in people with a gene variation associated with Alzheimer’s disease, mental decline was less common. “These kind of commonly engaged in, stimulating activities actually reduce the risk of people developing mild cognitive impairment,” co-author of the study and director of the Mayo Clinic Alzheimer’s Disease Research Centre, Dr Ronald Petersen, told <em><a href="http://www.cbsnews.com/news/busy-minds-may-be-better-at-fighting-dementia/" target="_blank"><strong><span style="text-decoration: underline;">CBS News</span></strong></a></em>.</p> <p>Researchers followed 2,000 adults between the ages of 70 and 93 who reported no memory problems, tracking their mental activity every 15 months for around four years. Over this time, 456 developed a mild cognitive impairment.</p> <p>Among the participants, the risk for mental decline lowered by 30 per cent for regular computer users, 28 per cent for crafters, 23 per cent who engaged in social activities and 22 per cent for those who played games. Surprisingly, reading books and newspapers did not have as beneficial an effect on thinking and memory.</p> <p>So, how often should you be undertaking these brain-happy activities? Those who performed them at least one or two times a week had significantly less cognitive decline than those who performed them less than two or three times a month. However, Petersen says these new findings should not necessarily be considered as an endorsement of “brain training” apps.</p> <p>“I’m not saying that your brain game isn’t good for people, but I’m not endorsing it at all,” he says of services such as Lumosity and BrainHQ. “We can’t say your exercises are the same thing as what we found in this, but it’s not an unreasonable connection.”</p> <p>Tell us in the comments below, what activities do you do to keep your mind sharp?</p>

Caring

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Children who do chores proven to be more successful

<p>Although children might greet chores with tears and tantrums, the benefits the responsibility has on the children are very rewarding.</p> <p>Children who have the task of doing chores are shown to be more successful once they enter adult life.</p> <p>Julie Lythcott-Haims author of How to Raise An Adult has based her research off a Harvard Grant Study. </p> <p>“By making them do chores — taking out the garbage, doing their own laundry — they realize I have to do the work of life in order to be part of life,” Julie said. </p> <p>During her TED talk Julie explains that if children aren’t doing the dishes then someone else is doing it for them.</p> <p>“They're absolved of not only the work, but of learning that work has to be done and that each one of us must contribute for the betterment of the whole.” </p> <p>Chores will also benefit them by preparing them to be better employees as they nurture skills such as collaboration, independent working and empathy.</p> <p>Do you think children should have to do chores? Let us know what you think in the comments below. </p> <p><strong>Related links:</strong></p> <p><a href="http://www.oversixty.co.nz/lifestyle/family-pets/2017/02/posting-photos-of-grandkids-online/"><span style="text-decoration: underline;"><em><strong>Why you should think before posting pics of grandkids online</strong></em></span></a></p> <p><a href="http://www.oversixty.co.nz/lifestyle/retirement-life/2017/02/handmade-quilts-draped-at-creators-funeral/"><span style="text-decoration: underline;"><em><strong>Handmade quilts draped at creators funeral in her honour</strong></em></span></a></p> <p><a href="http://www.oversixty.co.nz/lifestyle/family-pets/2017/02/babysitting-grandparents-live-longer-study/"><span style="text-decoration: underline;"><em><strong>Grandparents who babysit live longer than those who don’t</strong></em></span></a></p>

News

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Hankies proven to be best way to clean nose

<p>Remember the good old fashioned hanky? Sadly, the handkerchief has been forsaken for the tissue in today’s society, but we have to wonder why? A hanky can be used hundreds of times, but a tissue must be thrown out straight away.</p> <p>Plus, with nine million cases of the cold and flu a year in Australia, we waste about 273,000 tonnes of tissue products annually. Is it time to return to the hanky?</p> <p>The biggest misconception is that using reusable cloths like the hankies spread disease, but that’s just not true.</p> <p>Dr Martyn Kirk, epidemiologist at Australian National University, told Helen Shield on <span style="text-decoration: underline;"><strong><a href="http://www.abc.net.au/news/2016-09-12/hankies-get-tick-over-tissues-as-better-for-environment/7835662">936 ABC Hobart</a></strong></span>, "I don't think hankies are all that bad.”</p> <p>"I'm definitely pro-hanky. I think it's a bit of a waste with tissues and they make a big mess."</p> <p>Unless people are using someone else’s already-used hanky (and why would anyone do that?), handkerchiefs are unlikely to spread germs.</p> <p>"The main way people get infections is when other people sneeze or they have contact with other people when they have a cold," he said.</p> <p>"[When an infected person is] sneezing and they're generating droplets that other people inhale, that's how they get infected rather than by a hanky."</p> <p>To prevent the spread of germs, Dr Kirk says a healthy person should not touch a person’s used hanky. Once hankies are washed though, there’s little risk of infection.</p> <p>Do you want to see a return to the handkerchief or do you prefer tissues? Share your thoughts with us in the comments below.</p> <p><strong>Related links: </strong></p> <p><span style="text-decoration: underline;"><strong><a href="/lifestyle/home-garden/2016/08/your-bed-sheets-could-be-making-you-sick/"><em>Your bed sheets could be making you sick</em></a></strong></span></p> <p><span style="text-decoration: underline;"><strong><a href="/lifestyle/home-garden/2016/08/how-to-clean-your-bathroom-like-a-professional/"><em>How to clean your bathroom like a professional</em></a></strong></span></p> <p><span style="text-decoration: underline;"><strong><a href="/lifestyle/home-garden/2016/08/ways-to-ripen-your-avocado-in-minutes/"><em>5 ways to ripen your avocado in minutes</em></a></strong></span></p> <p> </p>

News

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4 proven ways to worry less

<p>If you’re a worrier, you’ll know that it can not only keep you up at night, it can also cause panic attacks, compulsive behaviours, tension and even indigestion.</p> <p>Many worriers think that worrying will help them solve problems or reduce the chance of bad things happening. But in reality, the worrying is actually the problem rather than the solution.</p> <p>If you want to reduce these thoughts taking over your life, try some of these tips:</p> <p><strong>Give yourself time to worry</strong></p> <p>There’s no point telling yourself that you will just stop worrying cold-turkey. A more realistic approach is to give yourself a time each day to spend time thinking about what’s worrying you. Make some notes in a journal, brainstorm some ideas for solving problems, but keep it within a 15 minute block of time. This will help keep worrying at bay and avoid it taking over your life.</p> <p><strong>Work out if your worries have solutions</strong></p> <p>It really is a waste of time thinking about things that you have no control over. So if you are sitting up at night worrying about your partner being killed in a car accident, there really isn’t a real solution (aside from selling the car and walking everywhere, which is unlikely). If your concerns do have potential solutions, try to think of many as you can.</p> <p>Remember to only use solutions that you can action yourself. You may not find the perfect answer to every problem but try to be realistic and accept that near-enough sometimes has to be good enough.</p> <p>Then make a plan to implement the solution in order to reduce your anxiety and get on with your life.</p> <p><strong>What to do if your worry is unsolvable</strong></p> <p>Much of the worries that we have don’t have solutions, as they are out of our control. For instance we may be concerned about a friend’s health, worried about the weather for an outdoor work event, or fearful of losing our partner at some point in the future due to illness. The best way to get on in this situation is to realise that we can only manage the way we respond to these stresses, rather than trying to manage the situation. Get support by talking about your concerns with a trusted friend or your partner; take some time to meditate and be mindful to give you some perspective; or get out and about in nature as this can help clear your mind.</p> <p><strong>Know that you can’t control everything</strong></p> <p>If you’re a chronic worrier you might find it hard to deal with the unpredictability of life. But remember that worrying doesn’t help to solve your problems, it only causes stress and tension. We need to be able to accept that much of life is uncertain and just to focus on the aspects that we are able to control. Keeping a gratitude journal can be really useful in gaining some positive perspective – try writing down three things each day that you are thankful for, and read through old entries when you are feeling overwhelmed.</p> <p>Are you a worrier? How do you cope? We would love to hear from you in the comments.</p> <p><strong>Related links:</strong></p> <p><a href="/health/mind/2016/07/how-to-stop-dwelling-on-negative/"><span style="text-decoration: underline;"><em><strong>Why we dwell on the negative and how to stop</strong></em></span></a></p> <p><a href="/health/mind/2016/07/secret-to-quieting-a-frazzled-mind/"><span style="text-decoration: underline;"><strong><em>The secret to quieting a frazzled mind</em></strong></span></a></p> <p><a href="/health/mind/2016/07/benefits-of-believing-in-yourself/"><span style="text-decoration: underline;"><em><strong>5 wonderful things that happen when you start to believe in yourself</strong></em></span></a></p>

Mind

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5 scientifically proven morning rituals to make you happier

<p>Morning rituals do more than set the productivity tone for the day. They also set the mood and are an easy way to inject joy into your routine. The sweetener is that an improved mood improves performance too, which improves mood which... you get the picture.</p> <p>The other benefit is that none of these scientifically-proven rituals requires getting up at 4am, chanting or bootcamp. Although if that's your poison it's perfect because, based on science-writer, Eric Barker's list of rituals to make you happier, doing something that you're looking forward to comes in at No 1.</p> <p><strong>1.  Plan something to look forward to</strong></p> <p>If your answer is the snooze button, do not pass go, do not collect $200.</p> <p>"Research shows anticipation is a powerful happiness booster," says Barker. "It's 2 for the price of 1: You get the good thing and you get happy in anticipation of the good thing."</p> <p>It could be as simple as getting up to watch the sunrise, going for a pre-work swim in the sea, getting a good book or podcast ready to listen to on the way into the office, meeting a friend for lunch or savouring your brew from your favourite coffee shop.</p> <p>"People prone to joyful anticipation, skilled at obtaining pleasure from looking forward and imagining future happy events, are especially likely to be optimistic and to experience intense emotions," writes Sonja Lyubomirsky in The How of Happiness: A New Approach to Getting the Life You Want.</p> <p><strong>2. Manage your mood</strong></p> <p>Wake up on the right side of the bed by taking a moment to manage your mood.</p> <p>"Researchers found that employees' moods when they clocked in tended to affect how they felt the rest of the day," Barker says.</p> <p>Taking a moment to be mindful is one way to do it.</p> <p>For skeptics or starters, new app called <a rel="noopener" href="https://itunes.apple.com/us/app/10-happier-meditation-for/id992210239?mt=8" target="_blank"><strong><em><span style="text-decoration: underline;">10 per cent Happier</span></em></strong></a> by American news anchor Dan Harris who "always assumed that meditation was bulls..." is excellent.</p> <p>The app offers a 14 day introduction to mindfulness with daily guided meditations (on average about 10 minutes) to clear away a cloudy mind.</p> <p> </p> <p>Mindfulness is scientifically proven to reduce stress hormones, feelings of anxiety or depression and boost the immune system. It also helps self-awareness and compassion or, as Harris puts it, makes him "less of a jerk".</p> <p>It also shoots through a daily SMS with quotes to put cranky feelings in perspective, like:</p> <p>"When left unchecked, our thoughts exert enormous influence over our lives. But when we become aware of them, we realise that they are little more than nothing."</p> <p><strong>3. Eat breakfast</strong></p> <p>OK, this may be stating the obvious but:</p> <p>If you have a delicious breakfast and good coffee then there are already two things to look forward to each morning which give you a head start on ritual No 1.</p> <p>Eating breakfast will improve your mood and your ability to focus. Consider this study, as described in renowned willpower researcher, Roy Baumeister's book, Willpower: Rediscovering the Greatest Human Strength.</p> <p>"All the children in a class were told to skip breakfast one morning, and then, by random assignment, half of the children were given a good breakfast at school," Baumeister writes.</p> <p>"The others got nothing. During the first part of the morning, the children who got breakfast learned more and misbehaved less (as judged by monitors who didn't know which children had eaten). Then, after all the students were given a healthy snack in the middle of the morning, the differences disappeared as if by magic."</p> <p>- Savouring something - anything - as Barker says - separates happy people from humdrum ones.</p> <p><strong>4. Do something you don't like</strong></p> <p>Deal with the dread by addressing it.  As soon as you get up as this is when willpower is at its peak.</p> <p>"The longer people have been awake, the more self-control problems happen," Baumeister told Barker. "Most things go bad in the evening. Diets are broken at the evening snack, not at breakfast or in the middle of the morning. Impulsive crimes are mostly committed after midnight."</p> <p>So send the email you've been avoiding, do the task you've been procrastinating on, go to the gym, Do whatever it is in the knowledge that you will feel relieved afterwards and therefore lighter for the rest of the day.</p> <p><strong>5. Give thanks</strong></p> <p>Send someone - a loved one, a colleague, whoever - a message of thanks - for anything. Every day.</p> <p>"This is why I often ask managers to write an email of praise or thanks to a friend, family member, or colleague each morning before they start their day's work - not just because it contributes to their own happiness, but because it very literally cements a relationship," says Shawn Achor in The Happiness Advantage.</p> <p>You could also show appreciation by giving your partner morning kisses or them (or a friend or family member) a big hug. Or five.</p> <p>"Men who kiss their wives before work live five years longer, make 20-30 per cent more money and are far less likely to get in a car accident," says Barker.</p> <p>"No romance in your life right now? Sorry to hear that. But there's a substitute: give five hugs today.</p> <p>"People assigned to give or receive hugs five times a day ended up happier."</p> <p><em>Written by Sarah Berry. Appeared on</em> <a rel="noopener" href="http://www.stuff.co.nz/" target="_blank"><span style="text-decoration: underline;"><em><strong>Stuff.co.nz. </strong></em></span></a></p> <p><strong>Related links:</strong></p> <p><strong><span style="text-decoration: underline;"><em><a href="http://www.oversixty.co.nz/health/mind/2016/01/holistic-ways-to-promote-good-vibes/">10 ways to bring good vibes in your life</a></em></span></strong></p> <p><strong><span style="text-decoration: underline;"><em><a href="http://www.oversixty.co.nz/health/mind/2016/01/quotes-about-self-improvement/">Inspiring quotes from the world’s most successful people</a></em></span></strong></p> <p><strong><span style="text-decoration: underline;"><em><a href="http://www.oversixty.co.nz/health/mind/2015/12/questions-to-work-out-what-makes-you-happy/">10 questions to work out what really make you happy</a></em></span></strong></p>

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12 proven stress solutions from around the world

<p>A bit of stress can be a good thing (known as positive stress) and fuels us to achieve goals. It can provide you with the extra energy to reach a deadline, and drags you out of bed to turn up to work each day. Too much stress, however (distress), can be debilitating and lead to burnout, relationship problems, and breakdown of your immune system.</p> <p>Stress has a cumulative effect, and counterbalancing stress with what I call strategic recovery should be a daily practice - similar to physical activity, sleep and eating well.</p> <p>Over the years I've learned that when I'm under pressure, one of the most important strategies is to prioritise physical and psychological recovery rituals. While it is definitely different strokes for different folks, let's take a quick trip around the world to look at what 12 different cultures do to decrease their stress and recharge.</p> <p><strong>1. RUSSIA – Sauna</strong></p> <p>A daily trip to the banya is one of the oldest Russian traditions. As work hours are long and stress is high, this ritual provides a welcome break in the day. The hot steam has many benefits such as clearing the skin and fighting sickness. However, the process of banya is what is most cathartic for stress; it brings people closer together, allowing them to communicate and interact on a more common level. If you can't make it to a sauna, try a hot shower or bath and visualise a calm or peaceful image to reduce stress.</p> <p><strong>2. THAILAND – Massage</strong></p> <p>A trip to Thailand is not complete without the high-pitched sound of a Thai local spruiking their services with the phrase "mmmmaaaassssaaage?" Thai massage can be quite a strong experience, with the masseur using their knees, elbows and feet to contort you into yoga-like positions. I had a Thai massage in Koh Samui a few months ago with a woman who would have weighed around 45kg, yet she literally had me in tears. The ancient form of Thai massage also starts with meditation, with the following manipulations being a great physical reliever of tight muscles, and reducing sympathetic activation leading to overall stress reduction in the body and brain (mentally, physically and physiologically).</p> <p><strong>3. SWITZERLAND – Hike in the Alps</strong></p> <p>Biophilia is that feel-good effect you get from being in nature. The biophilia hypothesis suggests there is an instinctive bond between humans and other living systems. But who needs research to back this up? How good do you feel after a walk in the woods or flushing your lungs with icy cold air on the side of a pristine mountain? A 2013 study showed walking in nature can put the brain into a state of meditation, and can lower stress levels, according to another large-scale study.</p> <p><strong>4. AFRICA– Dance to the beat of the drum</strong></p> <p>Listening to calming music has many stress-reducing benefits, but what about an upbeat drum? Ngoma ceremonies, which incorporate rhythm from drums and dance, are used throughout Central and South Africa to help people address "difficult issues", such as chronic and mental illness. A recent small-scale study found that those who engaged in the ceremony experienced a reduction in stress and feelings of group support that gives credibility to dance as a therapeutic practice.</p> <p><strong>5. SWEDEN – Take a fika</strong> </p> <p>Feel like you're chained to your desk 24/7? Take a break to reduce your stress and boost your productivity. A tradition in Swedish culture that's been around since the 1700s is fika, which translates as taking a break for coffee and a small bite to eat. But it's much more than a quick run to your morning java joint. It's an opportunity to relax, catch up with friends or colleagues, and refresh your energy before heading back to the task at hand. Schedule regular breaks into your day and catch up for a quick chat with friends a few times a week; research shows it can boost creativity, productivity and prevent diminishing returns, which often happen when concentrating on a project for too long.</p> <p><strong>6. INDIA – Yoga</strong></p> <p>Yoga is thought to have originated in the Indus-Sarasvati civilisation in India more than 5000 years ago – well before it was connected to active wear, green smoothies and kale. Although we typically think of yoga as a physical discipline, the term actually includes mental and spiritual practices, in addition to the asanas (postures). Including yoga into your weekly routine and practising the deep breathing and meditative practices can help ward off stress and disease by changing gene expression. Just like taking regular breaks, ensure you schedule in a little down time each day to de-stress and stretch.</p> <p><strong>7. CHINA – Qigong</strong></p> <p>With roots in Chinese medicine, qigong is a collection of coordinated body postures, breathing techniques, and meditation used for health, spirituality and healing purposes. The goal of qigong is to balance 'qi' within the body and mind to cultivate 'life energy'. To experience the restorative effects of qigong for yourself, try wave breathing. To do this, place one hand on your lower belly, and one hand on your chest. Inhale and focus on filling up your lower abdomen first, then move into the ribs, with the chest being the last to expand. As you exhale, slowly reverse the movement, letting your chest drop down first, then ribs, and finally pushing all the breath out of your abdomen. Continue breathing in this method for up to five minutes to feel more calm and centred.</p> <p><strong>8. TURKEY – Bath house</strong></p> <p>We all know how relaxing it feels to soak in a warm bath, and the Turks have been doing this for hundreds of years. A Turkish bath, or hammam, is a variation of the Roman bath and Russian banya.</p> <p>The Turkish bath involves a ritual of cleansing and switching off and is closely related to ancient Greek and Roman bathing traditions. Sounding like a detailed process similar to that of my dishwasher – it starts with relaxation in a room heated by a flow of hot air (the warm room), the bather is encouraged to perspire and then to an even hotter room (appropriately called the hot room) before washing in cold water. After a full-body wash and relaxing massage, it's time to float into the cooling room for to relax.</p> <p><strong>9. KENYA – Hapa Hapa</strong></p> <p>Hapa Hapa is Swahili for 'slowly, slowly' and 'now, now' and is much more part of the African culture. When I was a middle-distance runner, every summer the Kenyans would come out and train with us for a few months. Looking back, I failed to heed the lessons they were teaching us. Train hard and recover hard. The Kenyans used to do three things – run, eat and sleep! In other words, adding some Hapa Hapa and going SLOW in order to go FAST.</p> <p><strong>10. ITALY – Slow meal</strong></p> <p>The Slow Movement is all about slowing down life's pace, and taking time to enjoy the things that give us pleasure. It's about reconnecting with food, with people, with places, with life: these are the things that offer us meaning.</p> <p>Founded by Italian Carlo Petrini, is started in the late '80s as a 'foodie fight-back'. Petrini reacted to the opening of a McDonald's restaurant on the Spanish Steps in Rome. If you've ever been to an authentic Mediterranean restaurant you'll understand what Slow Food is all about - taking pleasure in preparing and eating food, enjoying quality wine and beverages, and being mindful of the ingredients used. Slow Food is an antidote to the 'throw it down as quickly as you can' fast food phenomena.</p> <p><strong>11. ROMANIA – Mud bath</strong></p> <p>While most people associate Romania with the legend of Vlad Dracula, a trip east from Transylvania will land you in Lake Techirghiol, famous for its mud bath treatments. The accumulation of salts in the water after the lake's connection with the sea closed, creates a hyper-saline environment that makes you feel as relaxed as a, um, a pig in a hot mud bath.</p> <p><strong>12. AMERICA – Ice bath</strong></p> <p>While ice baths have only recently come into vogue as a recovery technique in elite sport, the Polar Bear Club in Massachusetts has a tradition of jumping in icy cold water that stretches back to 1903. The sports science theory behind ice baths is exposure to freezing cold water helps combat microtrauma (small tears in muscles) caused by intense exercise. Ice baths are purported to constrict blood vessels, reduce swelling and flush waste products out of the system. They also jolt your nervous system and wake you up immediately.</p> <p>So whether it's a downward dog, a banya, some fika, gnoma ceremonies, hapa hapa or a dose of chi, a quick trip around the world gives us an abundant range of choices that help the body and mind recover.</p> <p><em>Written by Andrew May. First appeared on </em><a href="http://stuff.co.nz/" target="_blank"><span style="text-decoration: underline;"><strong><em>Stuff.co.nz. </em></strong></span></a></p> <p><strong>Related links:</strong></p> <p><em><strong><span style="text-decoration: underline;"><a href="/health/mind/2016/01/holistic-ways-to-promote-good-vibes/"></a></span></strong></em></p> <p><span style="text-decoration: underline;"><em><strong><a href="http://www.oversixty.co.nz/health/mind/2016/01/holistic-ways-to-promote-good-vibes/%20">10 ways to bring good vibes in your life</a></strong></em></span><br /><br /><span style="text-decoration: underline;"><em><strong><a href="http://www.oversixty.co.nz/health/mind/2016/01/how-to-get-out-of-a-mental-rut/%20">7 mental shifts to get yourself out of a rut</a></strong></em></span><br /><br /><span style="text-decoration: underline;"><em><strong><a href="http://www.oversixty.co.nz/health/mind/2016/01/tips-for-being-a-good-person-today/">8 ways to be a good person today</a></strong></em></span><br /><br /></p> <p><em><strong><span style="text-decoration: underline;"><a href="/health/mind/2016/01/holistic-ways-to-promote-good-vibes/"> </a></span></strong></em></p>

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The material things proven to make you happy

<p>While it is often said that material things don’t make you happy, new research show there are some material things that will</p> <p>It’s often said that money can’t buy happiness and that material possessions often lead to dissatisfaction and materialism. Research has always suggested that the best purchases are those that are experience based – think tickets to a concert or a holiday. This kind of spending is thought to increase your happiness and satisfaction levels due to the timeless, social aspect that comes with most experiences. A holiday will never date while an iPhone will, and very quickly.</p> <p>Recently, however, researchers have found a third category of purchases, experiential products’ or things that ultimately help to facilitate experiences. Such products might be a tennis racket for a tennis fan that wants to pursue lessons or a guitar for a music nut. They are still “things” but they come with an inherent ability to be linked to a deeper experience.</p> <p>Researchers at San Francisco State University decided to test out these three types of purchases and how they affect our happiness. To investigate, they asked people about various purchases they’d recently made and how happy these had made them. As expected purely material purchases made people the least happy, but the experiential products made people just as happy as the pure experiences.</p> <p>The takeaway? Experience may be king when it comes to spending your hard earned dollars but when it comes to gift buying (or giving), don’t discount the experiential stuff.</p> <p><strong>Related Links:</strong></p> <p><span style="text-decoration: underline;"><em><a href="http://www.oversixty.co.nz/health/mind/2015/12/exercises-to-strengthen-your-willpower/"><strong>Simple exercises to strengthen your willpower</strong></a></em></span></p> <p><span style="text-decoration: underline;"><em><a href="http://www.oversixty.co.nz/health/mind/2015/12/naps-improve-memory/"><strong>Short naps can improve memory</strong></a></em></span></p> <p><span style="text-decoration: underline;"><em><a href="http://www.oversixty.co.nz/health/mind/2015/12/how-to-overcome-loneliness-during-holidays/"><strong>Expert tips to beat loneliness during the holiday season</strong></a></em></span></p>

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The simple thing that's proven to fight depression

<p>With the increasing prevalence of mental health conditions like depression and anxiety in our modern society, plenty of research is being conducted into how these conditions can be prevented and/or treated. While new medications and therapies are constantly being developed and trialled, new research has found evidence for something that most of us already have an inkling about – we’re talking about good friendships.</p><p>Researchers from the UK’s University Of Manchester looked at data collected from more than 2000 students who were asked to take a survey relating to depression symptoms along with providing information about their friendships.</p><p>They found that the presence of what they termed “healthy mood friends” (i.e. people who don’t suffer from a mental health condition like depression or anxiety) doubled the chances of recovery for those who suffered from the illnesses and halved the chances of the illnesses occurring in the first place.</p><p>The optimum number of “healthy mood friends” appears to be between five to 10, a finding supported by previous research which found that high-quality, authentic social relationships lower the risk of developing depression.</p><p>The study also helped disprove the idea that depression can be “spread” or “caught” by others who interact regularly with a sufferer.</p><p>While making the effort to socialise can be difficult when you’re not feeling well, it’s well worth persisting, especially with friends who understand what you are experiencing and can support you in your recovery.</p><p><strong>Related links:</strong></p><p><a href="/finance/insurance/2015/10/brain-health-study/"><span style="text-decoration: underline;"><em><strong>Report reveals how to keep brain healthy</strong></em></span></a></p><p><a href="/lifestyle/gardening/2015/10/gardening-is-healthy-study/"><span style="text-decoration: underline;"><em><strong>5 ways gardening is good for you</strong></em></span></a></p><p><a href="/finance/insurance/2015/10/womens-health-worries-ageing-and-weight/"><span style="text-decoration: underline;"><em><strong>Ageing and weight gain are amongst the highest health concerns of women</strong></em></span></a></p>

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Walking after meals proven to stop seniors from falling

<p>Research from the University of Adelaide and the University of South Australia has shown there may be a very simple solution to help older people avoid nasty falls.</p><p>The new research has found that falls in seniors can be caused by a health condition called post-prandial hypotension – a fall in blood pressure within two hours of eating a meal. Post-prandial hypotension can cause you to feel tired, dizzy, or even fall.</p><p>Falls in older people can be especially problematic because they can cause people to lose confidence or their independence, not to mention the injuries sustained.</p><p>The simple way to avoid this fall in blood pressure is to go for a walk after eating a meal instead of sitting down to rest. The research in South Australia has shown that people who experience post-prandial hypotension can reduce this fall in blood pressure by walking intermittently at a normal pace for at least two hours after a meal.</p><p>Other practical strategies, like drinking a glass of water at mealtimes can help avoid the consequences of falling blood pressure.</p><p><strong>Related links:</strong></p><p><span style="text-decoration: underline;"><em><strong><a href="/health/wellbeing/2015/03/stretches-for-over-60s/" target="_blank">4 simple stretches you should be doing each morning</a></strong></em></span></p><p><span style="text-decoration: underline;"><em><strong><a href="/news/news/2015/03/remember-to-nap/" target="_blank">New research shows that short naps can improve your memory</a></strong></em></span></p><p><span style="text-decoration: underline;"><em><strong><a href="/news/news/2015/03/emergency-call-by-megan-stratton/" target="_blank">Hear the adorable emergency phone call this 4-year-old girl made to save her mother’s life</a></strong></em></span></p>

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