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Well Being

to cultivate mental well-being

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Presse Santé

Are you struggling with negative thoughts, overwhelmed feelings, and lack of motivation? Do you wish there was an easier way to create lasting joy and fulfillment in your life? If so, the HEAL method may be what you need! The HEAL method is a unique neuroscientific approach that combines brain training with well-established psychological principles to build emotional resilience.

Through weekly activities like visualization practices and simple meditation strategies, it allows us to rewire our brains for long-term happiness. In this article, we will explore the four steps of the HEAL method for absolute wellness. Keep reading to know more!

Negativity is solely responsible for our unhappiness.

According to Rick Hanson, a senior fellow at the Greater Good Science Center at the University of California, Berkeley, negative thoughts are so enduring because the brain has developed a built-in negativity bias.

Evidence of this negative bias manifests itself in many contexts. Think of a time when he received feedback from his boss about his work; Even if those reviews were 95% positive, you’re probably focusing more on the negative reviews than the positive ones. Laboratory studies show that we perceive angry faces faster than happy faces.

Research on intimate relationships shows that they require at least five positive interactions for every negative interaction to last. Finally, research on emotions shows that people are in a good mood when the positive moments outweigh the negative ones by a ratio of at least three to one.

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What is the principle of the HEAL method?

The principle of the HEAL method, developed by Rick Hanson, a psychologist, is based on four steps aimed at training the brain for joy and resilience. The acronym HEAL stands for:

  • “Have”: to publicize positive experiences.
  • “Enrich”: to amplify these positive experiences.
  • “Absorb”: let them soak in deeply.
  • “Connect”: to connect them with other positive experiences.

By regularly practicing these four steps, we can train our brains to be more aware of the good times in our lives and respond to them when they arise. The idea is also to tie these moments together so that they accumulate over time, creating an emotional bank account full of reserves that we can draw from when necessary.

The 4 steps of the HEAL method in detail.

Step 1: HAVE.

Concept : The first step is to consciously notice small moments of satisfaction throughout the day, such as a delicious coffee or an encouraging hug from a friend. It is important not to ignore these moments, but to make them come true with all five senses so that you can savor them.

Purpose : It is about becoming aware of the positive nature of an experience. To do this, it is enough to perceive emotions and pleasant sensations in your environment. You can also focus on positive internal signals. You can bring up experiences that aren’t part of this moment, like something that went well last week, things you’re grateful for, or an event you’re looking forward to.

Step 2: Enrichment.

Concept : The second step is to take those little moments and amplify them internally through visualization or self-talk. For example, after noticing a beautiful sunset, one might try to visualize it vivid and colorful or express gratitude for that beauty by making an internal statement such as “I am grateful for this moment.”

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Purpose : Stay with the experiment for at least 5 seconds. The main thing is to activate the full extent of the experience, so that it is not just about positive thoughts. Connect with the vibrations of the body, the timbre of the sensation and the corresponding reflexes. Allow all dimensions of the experience to fill your mind and gain intensity. Think about what is helpful, nutritious, new, or exciting about this experience. Transform the facts of the moment into a full and complete experience.

Step 3: Absorption.

Concept : The third step is to allow these amplified positive emotions to be felt deeply in the body and mind without judging or trying to control them. This will help create pathways to satisfaction, stored in our neural networks.

Purpose : Let the experience really sink in. Try to make it part of you. You can visualize the elements of the experience coming together in your heart or consolidating in the neural networks of your brain.

Step 4: The link.

Concept : Finally, the fourth step allows us to link these different pleasant moments so that they form a reservoir of emotional well-being over time, associating each new moment with existing moments of a similar nature. For example, associating a laugh shared among friends at lunch with a laugh shared among family members at dinner reinforces both memories, often allowing us to access our emotional reserves much more quickly in times of crisis.

Purpose : Unite your moments lived during the day to create an emotional connection that will lead to a stimulating mental well-being.

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Conclution :

Techniques like HEAL simply string together common mental operations to create a formal practice. It may seem uncomfortable or overwhelming at first, but with practice, your brain will get used to it. Pay particular attention to thoughts that these practices are self-indulgent or that you don’t deserve to have positive experiences, as they can undermine the practice very quickly. Try letting them be like any other internal distraction and retrain your brain!

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

understand our emotions to find a mental and physical balance

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Presse Santé

If you feel like you’re stuck in a continuous cycle of negative emotions and are looking for ways to break free, learning the importance of emotional intelligence is essential. Emotional intelligence can help you identify, understand, and manage your own reactions to difficult situations. It helps us get to the heart of our feelings so that we can better respond, not react, in emotionally charged moments.

In this article, we’ll discuss what exactly emotional intelligence is and explore its benefits and how it can address some of the deeper psychological issues in society. By better understanding these concepts, we hope readers will be able to integrate them into their lives for greater personal development and well-being.

Emotional intelligence: quesaco?

Emotional intelligence is a concept that has received increasing attention in recent years, allowing us to better understand the power of our emotions and how they influence our decisions and behavior. Simply put, it’s a smart way to recognize, understand, label, express, and manage your own emotions, as well as those of others.

Our emotional intelligence is made up of self-awareness, self-regulation, motivation, and empathy, all of which combine to help us become aware of our feelings. Better emotional intelligence allows us to have healthier relationships with the people around us and improve the way we interact with people in difficult situations. Ultimately, this leads to better decision making and strengthens communication between people in any situation.

Details the 4 pillars of better emotional intelligence.

Self awareness:

It involves the ability to recognize our own emotions and be aware of their impact on our thoughts and actions. It can help us to better reflect on ourselves, to recognize our strengths and weaknesses, as well as our feelings at a given moment. Self-awareness also helps us to be more aware of what we say, do, and think, while also helping us to think more objectively and rationally.

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Self-regulation:

It is about managing our emotions effectively. Self-regulation keeps us focused when we face difficulties or challenges that can cause us stress or anxiety. It is also necessary to make the right decisions and control impulsive behaviors that can have a negative effect on ourselves or on the people around us. These include being able to monitor our behavior, regulate our reactions, and take charge of ourselves by choosing the appropriate responses in any situation.

The motivation :

Having a positive outlook on life helps us stay motivated even in difficult times, which drives us to reach our goals faster than if we had no motivation. Being motivated can also foster positive thinking and help build resilience to overcome any setbacks that may come along the way.

Empathy :

Empathy involves understanding how others are feeling in a given situation and responding with appropriate care or support. It allows us to connect with others on a deeper level and foster relationships with those around us by considering their feelings before responding or acting on them. In addition, empathy helps to increase compassion, which in turn leads to greater life satisfaction, as it helps to better understand the point of view of others and, therefore, to strengthen interpersonal relationships. As well as self-confidence in one’s own judgments on various topics related to life events and interactions with people from different walks of life.

How could emotional intelligence help us face our fears?

Emotional intelligence can give us the tools we need to face our fears head on. By understanding our own emotions and those of others, we can understand why certain experiences cause fear and worry. We can then begin to manage the fear response effectively through healthy coping strategies, such as deep breathing and mindful meditation, to calm the mind and body.

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Additionally, emotional intelligence allows us to proactively address challenges, which can help build resilience in the face of our fears and those we may encounter in the future. Therefore, improving our emotional intelligence is a valuable tool to learn to face our fears and develop effective strategies to deal with them in the future.

Sophrology is the portal to emotional intelligence.

Sophrology is a practical, evidence-based approach to managing your emotions, well-being, and performance. Developed in the early 1960s by neuropsychiatrist Alfonso Caycedo, sophrology combines Western relaxation techniques with Eastern meditation and has been shown to reduce stress and improve overall mental health.

By following a series of mindfulness exercises and relaxation practices, one can benefit from their ability to foster emotional intelligence. By enhancing creativity, energy levels, problem solving skills, communication skills, focus and resilience.

Studies conducted by universities around the world have shown that these practices can also reduce anxiety symptoms, lower blood pressure, and promote a better understanding of one’s emotions, leading to a feeling of autonomy and balance. So when you’re looking for a practical tool to help you manage any anxiety or stressful situation you may face in life, look no further than Sophrology, our personal portal to emotional intelligence.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

The 9 little-known benefits of touch on human health

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Presse Santé

Touch is a fundamental part of humanity, but it is often taken for granted in our daily lives. But the world of skin science shows that this powerful sense can do more than make us feel good; it can also improve physical and psychological health. From stroking to massage, researchers have explored the potential therapeutic benefits of touch, whether it’s relieving pain, promoting relaxation, or restoring happiness. In this article, we’ll look at how touch affects us emotionally and physiologically, exploring its many potential healing powers.

  1. Touch has been shown to reduce stress and promote relaxation.

When the body is affected, hormones such as oxytocin, endorphins, and serotonin are released, promoting feelings of well-being and lowering cortisol levels. It can have a calming effect on the mind and body, allowing a person to feel more content and relaxed. Research has also shown that touch can help improve the mood of people with depression by helping to reduce anxiety. In some cases, simply holding another person’s hand can be enough to significantly lift your spirits.

  1. Another benefit of touch is its ability to relieve physical pain.

Massage therapy has been used for centuries as an effective tool to relieve various types of pain, including chronic muscle tension, headaches, and arthritis-related joint pain. Additionally, research has indicated that even light brush strokes on the skin can help activate areas of the brain associated with relieving the perception of pain and discomfort associated with conditions such as fibromyalgia or chronic fatigue syndrome.

  1. Touch helps improve sleep quality by giving the body a sense of security and comfort.

A bedtime massage can release endorphins that induce feelings of relaxation and calmness before falling asleep. Additionally, studies have shown that people who are hugged or hugged while sleeping tend to enter deeper states of restful sleep more quickly than those who have not received any form of physical contact before bed.

  1. Touch promotes the development of the immune system in children.

Touch also plays an important role in immune system health by stimulating white blood cell activity in children who received regular hugs from their parents over a long period of time, compared to those who received no hugs during that same period. period. This indicates that regular physical contact can actually be beneficial in strengthening a person’s natural defenses against illnesses such as colds or flu viruses!

  1. Touch strengthens immunity in both adults and children.

Along the same lines, research suggests that the social-emotional support provided by touch (for example, hugging) increases levels of immunoglobulins—antibodies produced by your immune system—that help protect against infections and illnesses caused by incoming bacteria or viruses. to our body. through mucous membranes such as the nose or mouth! An increase in these immunoglobulins means your body is better equipped to fight off any potential disease it may encounter!

  1. Touch supports the healthy growth of babies.

Studies have indicated that babies who are touched often do better than those who have had minimal physical contact. This is likely because touch helps stimulate neurological connections between neurons in their brain and gives them a sense of comfort in the presence of a caregiver or loved one. Plus, touching babies often promotes the bond between parent, caregiver, loved one, and baby, which is important for long-term emotional health throughout life!

  1. Touch improves cardiovascular health.

The researchers suggest that human contact may have positive effects on cardiovascular health. For example, it can lower blood pressure levels in patients with hypertension, as massage helps release feel-good hormones such as oxytocin, which stimulates heart rate variability (allowing our hearts to beat faster). at different speeds). Which leads to an overall healthier balance between our resting or sleeping heart rate and the exercise or activation of other muscles in our body!

  1. Touch decreases anxiety disorders.

Research has shown that getting regular hugs helps reduce anxiety-related symptoms. These include racing thoughts (medically known as ‘rumination’), feelings of panic and worry about things beyond our control (medically known as ‘catastrophizing’), irritability due to intense emotional reactions, and even physical symptoms such as increased heart palpitations due to activation of the sympathetic nervous system! All of these elements combined demonstrate the power of hugging therapy in treating psychological problems related primarily, but not exclusively, to anxiety disorders!

  1. Touch increases cognitive functioning in older adults.

Finally, recent findings also indicate that regular physical contact helps boost cognitive functioning in older adults. This is likely due to improved blood flow to the neurological pathways responsible for transporting vital nutrients required for brain development. In addition to higher levels of dopamine, known as the “pleasure hormone”, which helps you stay focused for longer. This underscores how essential regular physical contact is to maintain healthy cognitive functioning, especially in aging populations!

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

here are 14 types of easy cardio exercises

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Presse Santé

When most people think of cardiovascular exercise (cardio), the first activities that come to mind are running, biking, or swimming. Yes, these are great ways to get your heart rate up, but not everyone enjoys them. Cardio should be a key part of your healthy lifestyle. Fortunately, there is no one-size-fits-all approach.

If you want to incorporate more cardio into your exercise routine, don’t be intimidated by the experienced marathon runners you see in your neighborhood. Heart-healthy workouts don’t have to mean spending hours on the treadmill. There are many fun and creative ways to do cardio while having fun.

Why do you need cardio in the first place?

Cardio is defined as any type of exercise that increases your heart rate and keeps it at a high level for an extended period of time. Your respiratory system begins to work harder as you begin to breathe faster and deeper. Your blood vessels expand to bring more oxygen to your muscles, and your body releases natural pain relievers (endorphins).

The physical and mental benefits of this type of exercise seem endless.

Control your weight: There is a lot of scientific evidence that 150 to 150 minutes of moderate intensity cardio a week will help you maintain your weight over time.

Long-term:

Prevent Heart Disease: Research has shown that increasing your heart rate through regular cardiovascular exercises helps prevent heart disease.

Mood Enhancement: It probably won’t surprise you, but research supports the role cardiovascular exercise plays in improving your mood and increasing your happiness. Cardio increases the production of those feel-good painkillers called endorphins.

You will live longer: People who do regular cardio exercises live longer.

14 Fun Cardio Exercise Options

Think outside the box and try something new with these fun cardio options. The key to any successful training program is finding an activity that you enjoy. Once you find an exercise you love, you’ll have so much fun that you’ll have to remember that you’re also improving your health.

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1. Jump

Chances are you haven’t jump rope since fourth grade recess. If so, get yourself a jump rope today! This form of cardio can be done almost anywhere. Put on your favorite playlist and jump to the beat. By slipping the jump rope into your backpack, suitcase, or purse, you can get in your 150 minutes of exercise per week as soon as you have some free time.

2. Dance

Whether you think you have two left feet or not, dancing is a great way to blow off steam while getting some physical exercise. You may think dancing is limited to Zumba classes, but what’s stopping you from dancing in your bedroom? Turn up the music volume and dance like crazy.

3. Organized sports

You may not consider yourself a “jock,” but there are tons of adult sports leagues out there that are full of people just like you, people who want to have fun and stay healthy. Sign up for soccer, basketball, or any other sport that interests you. Running around a field or court is guaranteed to get your heart rate up. Look for non-competitive sports leagues in your municipality. You might even make a new friend while you’re there!

4. Walking briskly

You don’t have to look like one of those walkers to experience the benefits of this type of cardio. Get outside (or stay on the treadmill if the weather is bad) and pick up the pace.

5. swim

This low-impact form of cardio is a great way to get your heart rate up while protecting your joints. If you’re not confident in your swimming abilities, grab a board and swim a few lengths. This will not only work your legs, but also your abs.

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6. Boxing

We can’t all be Rocky Balboa, but everyone can use boxing to stay healthy. 30 minutes of boxing can help you burn around 400 calories.

7. Take a trampoline

If you have a huge, bouncy trampoline in your backyard, great. Jumping and playing is not only good for your health, it’s also fun! If you do not have a huge trampoline, do not deprive yourself of this possibility. You can get a compact trampoline to keep in your apartment. Putting on your favorite songs and running or jumping in the same place can be just as effective.

8. The bike

There are many ways to incorporate this type of cardio into your day. Replace your car with a bike on your next grocery shopping trip. Replace the treadmill with an exercise bike the next time you visit the gym. Take a bite of the action and try the indoor cycling studio you’ve been looking for for six months, or buy a training bike so you can ride your road bike right in your home or garage.

9. Hiking

Do you like the outdoors? Hiking can be the perfect way to improve your heart health. Being active outdoors will not only increase your cardiovascular capacity, but also your emotional well-being.

10. Rower

Do you think rowing is for those who want pumped up biceps? Think again! Incorporating the rowing machine into your gym routine can give you an extra cardiovascular boost, while also strengthening your abdominal and back muscles. If you have never tried it, challenge yourself.

11. Hula Hoop

Sure, you probably haven’t since the last kids’ birthday party you went to, but why not? By swinging, you’ll increase your heart rate and improve your core strength. And don’t worry, they come in adult sizes.

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12. Walking

You may be wondering if walking counts as cardiovascular exercise. Clear ! This is a great starting point for people who have never exercised before. Even a 10-minute walk can put you on the path to better heart health. Experienced people also benefit from it.

13. Bungee jumping

If you haven’t since high school gym class, you’re missing out! This no-equipment activity can get your heart rate up in no time. Plus, it’s easy to do, wherever you are. Start skipping first thing in the morning, when you need a break from your desk, or while you’re waiting for your dinner to finish cooking.

14. Stairs

Climbing stairs is a fantastic way to get your heart pumping and your body sweating. Find a park with a long flight of stairs, or just a stairway in a nearby building. Any escalation will do.

to retain

There is no denying that cardiovascular exercise is a key part of a long and healthy life. But that doesn’t mean it’s easy to make cardio a regular routine. Just remember that if you keep an open mind and get creative, there are plenty of ways to get your heart pumping. You don’t have to feel confined to the treadmill.
The most important part of any fitness program is finding what appeals to you. You’ll be much more likely to stick with a program if you really like it. So experiment, try new things, and find ways to break a sweat.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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