Which are you?

🤔 Short-Term vs. Long-Term Mindset

Our mindset determines our behaviors and the results we get—especially when it comes to health!

So, what about short-term vs. long-term thinking?

Short-term thinkers focus on the here and now.

Long-term thinkers visualize what’s next and are guided by a vision of the future.

When it comes to health, thinking in the long-term (visualizing the “why” behind our goals) makes it easier to stay committed to positive changes.

So here’s my question for you:

Whatever goal you are working toward, WHY are you committed to that goal?

Then whenever you’re tempted to give up, remind yourself of that long-term vision.

You got this 🙌

Abundance vs. Scarcity

Abundance vs. Scarcity 👉

People with an abundance mindset tend to believe they can have limitless health, wealth, happiness, and all things good.

Whereas those with a scarcity mindset tend to believe these things are limited.

YES, there is a middle ground.

Not many health practitioners talk about mindset, but it powerfully influences health, healing, and results.

Because beliefs → influence thoughts → influence behaviors → influence results.

There are lots of ways we can work on shifting our mindset, but the first step is always awareness—to notice our thoughts throughout the day.

❤️Tap to like if this resonates with you.

↗️ Share if you think a friend could benefit.

Depression Goes Beyond the Brain [new study]

🤓 Here’s a nerdy word for you:

👉Metabolomics 👈

Metabolomics studies a large number of small molecules and chemical messengers (metabolites) in the body.

It’s a comprehensive way to understand the combined effect of genetic & environmental influences on health 🧬🌿🔬

A new study used metabolomics to discover 2 key patterns associated with depression.

⚡ Energy metabolism was disturbed in depression.

🦠 The gut microbiome was altered in depression.

Even though this was a scientifically complicated study, the results support the way we work with clients in real life every day because:

🧠 Mental health is not separate from physical health 🍏

Whenever somebody struggles on an emotional level, one piece of the puzzle we always look into is their physical health—including gut health, mitochondrial function, metabolism, and more.

Reference

Amin N, Liu J, Bonnechere B, et al. Interplay of Metabolome and Gut Microbiome in Individuals With Major Depressive Disorder vs Control Individuals [published online ahead of print, 2023 Apr 19]. JAMA Psychiatry. 2023;e230685. [link]

Benefits of Positive Thinking

How to stop negative thoughts ⬇️⬇️

“Change your thoughts, change your life!”

“What you think, you become!”

“Positive vibes only!!”

While all these affirmations are true, and positivity does attract good things into your life…if you’ve ever been in a spiral of negative thinking, you know that breaking the cycle is easier said than done.

Here’s something that might help:

A newly published study showed 🔅mental imagery🔅 to be an effective distraction from negative thoughts.

The study involved 145 teenagers who were triggered into negative thinking and then guided to break that cycle with either verbal or visual mental imagery.

🍋🍋The visual imagery exercise was as simple as imagining what a lemon looked like in different conditions.

While both verbal & visual distraction improved the teenagers’ moods, the visual imagery also lit up the brain in ways that showed it helped to regulate the nervous system.

That’s a big win 🧠

Everyone will have negative thoughts sometimes. But the skills we have to stop them will determine whether it becomes a lifelong pattern or a mere fleeting moment.

Reference

Lawrence HR, Siegle GJ, Schwartz-Mette RA. Reimagining rumination? The unique role of mental imagery in adolescents' affective and physiological response to rumination and distraction. J Affect Disord. 2023;329:460-469. [link]

Ever Tried a Meditation App?

✨ 3 Meditation Apps to Try ✨

There is no shortage of science-backed benefits of meditation. 

Meditation can help with…

🔅 stress & anxiety

🔅 blood pressure

🔅 pain & inflammation

🔅 self-awareness

🔅 sleep

Lots of people think meditation is hard or overwhelming, but you can start reaping its benefits even if you only commit to 5 minutes a day! 

Here are 3 apps to check out that can help:

1️⃣ Headspace

Complete with explainer videos about mindfulness and options for all ages, Headspace is a simple place for anybody to begin.

2️⃣ Calm

Based on mindfulness-based stress reduction (MBSR) techniques, Calm offers meditations that last from 3 to 30 minutes.

3️⃣ Ten Percent Happier

To complement the book and podcast by the same name, this app includes teachings, meditations, and challenges. 

Have you tried any of these apps? What do you think? ⤵️