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18 Common Phrases to Avoid in Conversation

Social faux-pas can be the bane of even the most skilled conversationalist. We all put our foot in it sometimes but this article I stumbled across proved to be very helpful. I found this on Realsimple.com, via Stumbleupon of all things.

18 Common Phrases to Avoid in Conversation

Some things should never be said―like these phrases. Here, what to say instead.

What Not to Say About Someone’s Appearance

1.

Don’t say: You look tired.”

Why: It implies they don’t look good.

Instead say:Is everything OK?” We often blurt the “tired” comment when we get the sense that the other person feels out of sorts. So just ask.

2.

Don’t say: Wow, you’ve lost a ton of weight!”

Why: To a newly trim person, it might give the impression that they used to look unattractive.

Instead say:You look fantastic.” And leave it at that. If you’re curious about how they lost the weight, add, “What’s your secret?”

3.

Don’t say: You look good for your age.”

Why: Anything with a caveat like this is rude. It’s saying, “You look great―compared with other old people. It’s amazing you have all your own teeth.”

Instead say:You look great.”

4.

Don’t say: I could never wear that.”

Why: It can be misunderstood as a criticism. (“I could never wear that because it’s so ugly.”)

Instead say:You look so good in skinny jeans.” If you slip, say something like “I could never wear that…because I wasn’t blessed with your long legs.”

What Not to Say in the Workplace

5.

Don’t say: That’s not my job.”

Why: If your superior asks you to do something, it is your job.

Instead say:I’m not sure that should be my priority right now.” Then have a conversation with your boss about your responsibilities.

6.

Don’t say: This might sound stupid, but…

Why: Never undermine your ideas by prefacing your remarks with wishy-washy language.

Instead say: What’s on your mind. It reinforces your credibility to present your ideas with confidence.

7.

Don’t say: I don’t have time to talk to you.”

Why: It’s plain rude, in person or on the phone.

Instead say:I’m just finishing something up right now. Can I come by when I’m done?” Graciously explain why you can’t talk now, and suggest catching up at an appointed time later. Let phone calls go to voice mail until you can give callers your undivided attention.

What Not to Say During a Job Interview

8.

Don’t say: My current boss is horrendous.”

Why: It’s unprofessional. Your interviewer might wonder when you’d start bad-mouthing them. For all you know, they and your current boss are old pals.

Instead say:I’m ready for a new challenge” or a similarly positive remark.

9.

Don’t say: Do you think I’d fit in here?”

Why: You’re the interviewee, not the interviewer.

Instead say:What do you enjoy about working here?” By all means ask questions, but prepare ones that demonstrate your genuine interest in the company.

10.

Don’t say: What are the hours like?” or “What’s the vacation policy?”

Why: You want to be seen as someone who focuses on getting the job done.

Instead say:What’s the day-to-day like here?” Then, if you’ve really jumped through every hoop and time off still hasn’t been mentioned, say, “Can you tell me about the compensation and benefits package?”

What Not to Say About Pregnancy and Babies

11.

Don’t say: Are you pregnant?”

Why: You ask, she’s not, and you feel totally embarrassed for essentially pointing out that she’s overweight.

Instead say:Hello” or “Great to see you” or “You look great.” Anything besides “Are you pregnant?” or “What’s the due date?” will do. Save yourself the humiliation and never ask.

12.

Don’t say: Do you plan on breast-feeding?”

Why: The issue can be controversial, and she may not want to discuss her decision publicly.

Instead say: Nothing. Unless you’re very close, don’t ask. If you slip, make up for the blunder by adding, “And do you feel comfortable telling me?”

13.

Don’t say: Were your twins natural?” or “It must have been hard for your child’s birth parent to give him up.”

Why: You’re suggesting that natural conception is better than in vitro fertilization (IVF) or adoption.

Instead say: To a parent of multiples, try a light “Wow, you have your hands full!” To an adoptive parent, say the same stuff you would to any other parent: “She’s adorable!” or “How old is he?”

What Not to Say to a Single (or Newly Single) Person

14.

Don’t say: You were too good for them.”

Why: You are basically saying they have bad taste. And you’ll be embarrassed if they ever patch it up.

Instead say:Their loss!” It gets the same point across without disparaging their judgment.

15.

Don’t say: I’m glad you got rid of them. I never liked them anyway.”

Why: She’ll wonder about your fake adoration for them while they were together.

Instead say:I’m confident you’ll find someone who will give you exactly what you want.” It focuses on what’s to come, not on the dud you’re glad they’re done with.

16.

Don’t say: How could someone as perfect as you still be single?”

Why: A statement like this comes off as a backhanded compliment. What they hear is “What’s wrong with you?”

Instead say:Seeing anyone?” If they’re tight-lipped about their love life, move on to other topics.

What Not to Say During a Fight with Your Partner

17.

Don’t say: You always” or “You never” or “You’re a [slob, jerk]” or “You’re wrong.”

Why: Speaking in absolutes like “you always” and “you’re wrong” is playing the blame game, and resorting to name calling makes your partner feel helpless, which puts them on the defensive and makes a bad fight worse.

Instead say:I’m upset that you left the dishes in the sink again. What can we do so that this stops happening?” Starting with the pronoun I puts the focus on how you feel, not why they are in the doghouse, and it will make them more receptive to fixing the problem.

18.

Don’t say: “If you really loved me, you would...”

Why: The more you treat your partner as if they’ll never satisfy you, the less satisfied you’ll be. Controlling your partner by imploring them to do something isn’t a good way to build intimacy.

Instead say:I feel taken for granted when you don’t help around the house. I would feel better if we could…” The best way to keep a productive fight from becoming a dirty one is to be clear about why you’re upset and then offer a solution.

 

Once again this was sourced from Realsimple.com.

Shudokan Black Belt Academy, a More Positive Experience - Aikido Nottingham

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Ten Ways To Stay Positive And Be Happy

Well here is this week’s knowledge. I wanted to find a piece with some quick and easy day-today tips to help foster a more possitive attitude. I found this on Bukisa.com.

Ten Ways To Stay Positive And Be Happy

How to stay happy when the going is rough? One of the most difficult things to do is stay optimistic when life is bumpy. Nevertheless, maintaining a buoyant outlook is essential for every facet of our lives. A positive stance enhances our attitude towards jobs, family, and life. Yet what can be when things become difficult.

Here’s a list of suggestions to help you climb out of the rut and stay happy.

1. How to Stay Happy – Appreciate what you have.

Everyone has something good in their lives. Make a list of all the things you’re grateful for and look at the list every morning for a week. Include every single thing that is good about your life. Appreciation is one of the best ways to make you stay happy and feel better for it.

2. How to stay happy – Smile more.

Even if it feels false, smile at people. In fact, smile even if you’re by yourself. It doesn’t have to be a wide smile, just a friendly smile. Do this several times throughout the day, think positive thoughts, look happy and smile. Amazingly, you’ll actually start to feel happy. Smiles are contagious; people will smile back and this will help you be happy.

3. How to stay happy – Learn to listen to your thoughts.

Start paying attention to what you‘re thinking during the day. Make a note of any thoughts that are negative. Having too many pessimistic thoughts seems to change your brain chemistry. Luckily, you can train your mind to turn those thoughts off and be happy – so long as you are aware of what they are.

9. How to Stay Happy – Remove negativity from your speech.

Sometimes we get into the habit of saying negative things. It often starts because of laziness. Stop it right now. Saying negative things makes us more negative. Make an effort to remove the following words from your speech and you’ll be a more happy person for it.

  • “We’ll see.”
  • “Maybe.”
  • “I’ll think about it later.”
  • “I suppose.”
  • “Possibly.”
  • “I don’t know.”
  • “If I can.”
  • “I don’t know.”

These words inject the idea into our brain that we won’t actually get around to doing things. Educate your mind to choose an unambiguous outcome. Be decisive – and you’ll stay happy.

10. How to stay happy – Watch your eating habits.

Eat food that doesn’t send the sugar levels in your body up and down. I know you’ve heard it all before, but you are what you eat. Food can make you feel good or bad. Make sure you include plenty of fresh fruit and vegetables in your diet. Make a note of what you eat and when ~ and see if there’s a connection to any mood swings. Eat your way to staying happy.

Once again this was sourced from Bukisa.com.

Shudokan Black Belt Academy, a More Positive Experience - Aikido Nottingham

 

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Toxic Relationships

All right, this is what we’ve got this week. While attending a self defence session at a local school Sensei talked about being careful about who you spend the most time with, the reason being that you will become like them. That got me thinking, just how do you break free from a relationship (be it friends or romance) without causing wounds to yourself? And so I found this great piece on Psychcentral.com.

You Deplete Me: 10 Steps to End a Toxic Relationship

“You complete me.” You know that line, right … from Jerry McGuire? It comes right before “You had me at hello”. The completing-the-other bit nauseates me a tad because we relationship-analyzers like to classify that type of dialogue with a term known as “codependency.”

Ideally, you shouldn’t need anyone to complete you. You should be whole going into a relationship, right? My guess is that those who feel like they are getting fixed are actually getting ripped off. That’s why they keep coming back, hoping that THIS time their partner will make the ouches go away, making them feel all sunshiny and warm inside. Instead, the ouch is bigger, the hole is wider, and they are feeling the way I do when I see a Tom Cruise movie: bad.

A relationship doesn’t have to be romantic to fall into the “toxic” category, of course. Many friendships, mother-daughter, boss-employee, and waiter-eater relationships qualify. If someone is bringing you down consistently, chances are that your relationship with him is toxic. But if you follow these 10 steps, you can start to complete yourself, maybe even look into the mirror and say, “You had me at hello.”

1. Step out of denial.

Be prepared to dry off as you step out of the river of Denial. A few questions will get you there. Ask yourself these, for starters: Do I feel energized or drained after I spent an hour with X? Do I WANT to spend time with X or do I feel like I have to? Do I feel sorry for X? Do I go to X looking for a response that I never get? Do I come away consistently disappointed by X’s comments and behavior? Am I giving way more to the relationship than X? Do I even like X? I mean, if X were on a cruise and I didn’t know her, would I walk up to her and want to be her friend/boyfriend based on her actions and interactions with others?

2. Keep a log of emotions.

One of my depression busters is to keep a record of things that make me feel bad. Consistently bad. I am not a fast learner. School was hard for me. So I have to perform the same mistake, oh, about 35 times before my brain gets the message that perhaps I am doing something wrong. The journalist in me then takes the case and begins gathering the facts. So if, after 35 tries, I suspect that having coffee with X makes me feel worse, not better, I will log my feelings immediately following our meeting. If I get two or more of “I feel like crap, like I am a weak and pathetic person,” then I know that I’m enmeshed in a toxic relationship that I should consider tossing out.

3. Identify the perks.

All relationships, even toxic ones, have hidden benefits. Or why would you stay in them? So identify the perks. Determine what, specifically, you are getting from this relationship. Does X make you feel attractive and sexy again? Does helping X with her kids even though it exhausts you relieve your guilt in some twisted way because you feel like your life is easier than hers? Even though X doesn’t treat you well, does she remind you of your verbally abusive mom, and therefore bring you a comfort level?

4. Fill the hole.

Now that you’ve identified what you were hoping to stuff with this relationship, it’s time to find alternative sources of peace and wholeness. The other day, when I was attempting this very task, my friend Priscilla Warner listed not 5 or 10, but 18 ways she nourishes her soul, or center, attempts to complete herself so that she doesn’t have to rely on others for that job. Among her 18: writing and making jewelry, retail therapy (like picking out the juiciest orange she can find), meditation CDs, hugging her dog Mickey, listening to sad songs–to release the tears, calling up friends, and reminding herself that her sadness won’t stay forever.

5. Surround yourself with POSITIVE friends.

Lots of support and friends isn’t going to cut it. You need the right kind of friends–i.e. those working on their boundaries as hard as you are, who aren’t enmeshed in their fair share of toxic relationships and therefore become somewhat toxic themselves. The stuff is contagious. I suspect the risk for getting sucked into or stuck in a toxic relationships for people who have friends in toxic relationships is higher than 100 percent. So be smart with whom you choose to hang out.

6. Drop a note to yourself.

I got this idea from Howard Halpern’s How to Break Your Addiction to a Person. One of his patients wrote memos to herself to cover those fragile moments when she knew she’d need reinforcement. She would compose a note, drop it in the mail, and then be pleasantly surprised to find a letter from her self saying something like: “Hey, self! I know you don’t feel like it right now, but you really should make some plans for the weekend before it’s here because I know you get down when you are sitting around the house alone. Call Carolyn. She’d love to hear from you.”

7. Bribe yourself.

I know there are parenting experts that don’t approve of this technique, but I say nothing is more effective than bribing to get to a goal. Therefore, on your way to freeing yourself from the harness of a toxic relationship, reward yourself at various stages along the way. First, try not initiating any communication for a week. If you pull it off, then treat yourself to coffee with a fun, supportive friend, or a half-hour by the bay alone (no computer, phone, or iPod). If you have been able to utter that delicious word “no” a few times in a row, go celebrate by downloading a CD of your favorite musical artist from iTunes or splurging on the dark chocolate hiding in the freezer.

8. Heal the shame.

For me, breaking free of toxic relationships has led to a lot of inner-child work. You know, when I sit the wounded little girl on my lap and let her tell her story. Because I’m a visual person, I facilitate this process with a pretty doll that Eric almost gave to Goodwill (like she needed any more trauma!). I ask her why she is scared and lonely and wanting the wrong kind of attention. “Because that’s all I know,” is usually her response, at which point I play with her hair and reassure her that relationships are supposed to make her feel better, not worse, and that the right kind of love is out there–in fact, she has already found it in so many of her relationships.

9. Repeat affirmations.

The other day I used the bathroom at a friend’s home and on the bathroom door were posted all kinds of affirmations like: “My Life is full of loveliness, passion, tenderness, surrender and flowing with DIVINE LOVE”; “My Life is full of play and humour and overflowing with RADIANT HEALTH”; “My Life is COURAGEOUS and FREE”; and “My Life is FULL OF MIRACLES.” I came out of the bathroom and said, “Wow, I feel much better.”

In her book, Women, Sex, and Addiction, Charlotte Davis Kasl writes, “Once the negative core beliefs have been exposed and challenged as false, you need to adopt positive, life-affirming beliefs. ‘I am unlovable’ becomes ‘I can love and be loved, I am a sacred child of the Universe.’ Feelings of hopelessness are counteracted by the new belief ‘I have the power to change my life.’ ‘I am defective’ slowly changes to ‘I get to make mistakes and be loved.’

My affirmations these days are “I have a good heart” and “I mean well,” especially when I get guilt trips about not giving more to a relationship.

10. Allow some rest.

In Ready to Heal: Women Facing Love, Sex, and Relationship Addiction, Kelly McDaniel advises persons who have just broken off a toxic relationship to lay low, and avoid packing their day with too many activities. She writes:

The energy it takes to endure withdrawal [to an addictive or toxic relationship] is equivalent to working a full-time job. Truthfully, this may be the hardest work you’ve ever done. In addition to support from people who understand your undertaking, you must keep the rest of your life simple. You need rest and solitude.

Once again this was sourced from Psychcentral.com.

Shudokan Black Belt Academy, a More Positive Experience - Aikido Nottingham

 

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Beating Phobias

So here’s what I’ve got for this week. Phobias can rule your life if you let them, here’s some information from Anotherway.org with advice on how to deal with your irrational fears.

From 30 yards away you see an animal approaching. You tell yourself to stay calm, because there’s nothing scary about this animal. However, panic seizes you in a death grip, you can hardly breathe and your knees turn to jelly, your heart starts break dancing. You would escape, if only you could make your legs move.

What is this terrifying animal turning your legs to rubber? Is it a hungry man-eating tiger? No, it’s just Mopsy, your neighbour’s lazy cat. It may sound ridiculous to those of us who don’t have galeophobia, the fear of cats, or any one of hundreds of other phobias that cause tremendous panic and fear attacks at the sight of everyday objects, situations or feelings.

In fact, every person has irrational fears. Some of us are afraid of flying, others get woozy when they look down from tall buildings. For most of us these fears are minor, but for some these fears are so severe that they cause tremendous anxiety and disrupt their lives. Psychologists call them phobias.

What exactly is a phobia?

A phobia represents an intense irrational fear of an object, situation, or activity that the person feels compelled to avoid. People with phobias become so overwhelmed by their anxiety that the simple pleasures of life are stripped away. Statistics show that 18% of the American population suffers from some kind of phobia. People can develop phobias of anything – planes, elevators, mushrooms, dogs, closed spaces, highway driving, needles, etc. Exposure to these trigger rapid heartbeat, sweating, dread panic or terror. The symptoms of phobia include uncontrollable, automatic reactions, which take over the person’s thoughts. The person realizes that the fear goes beyond normal borders, but he cannot control it, he takes extreme measures to flee the situation or avoid the feared object. There are more than 350 types of listed phobias

Distinguish phobias from other psychotic disorders:

Phobic disorders are a part of the group of anxiety (psychotic) disorders, which show similar symptoms. The difference between phobias and psychotic disorders such as schizophrenia and delusional disorder is that people with psychotic disorders believe that their fears are well-founded and based in reality. Unlike a phobia, obsessive-compulsive disorders are marked by consistent worrying and dwelling on the fear, even when the feared situation is far away. Sufferers perform rituals (compulsions) that make them minimize anxiety. ( For example:  a person who leaves his house, locks the door and then goes back 30 times  to check if the door is locked, because he is afraid someone will rob him.)

Another similar disorder is the generalized anxiety disorder. The symptoms are similar to phobias, but the main difference is that sufferers worry excessively over multiple daily situations. The perform tasks with difficulty but they don’t avoid specific situations or objects. It is also easy to mistake depression for agoraphobia or social phobia. People with depression prefer to stay at home, alone and turn inward, rather than socialising with other people. They don’t fear specific situations and they don’t show a phobic response.

Finally, we have to distinguish a phobia from fear:

Normal Fear Phobia
Feeling anxious when flying through turbulence or taking off during a storm Not going to your best friend’s island wedding because you’d have to fly there
Experiencing butterflies when peering down from the top of a skyscraper or climbing a tall ladder Turning down a great job because it’s on the 10th floor of the office building
Getting nervous when you see a pit bull or a Rottweiler Steering clear of the park because you might see a dog
Feeling a little queasy when getting a shot or when your blood is being drawn Avoiding necessary medical treatments or doctor’s checkups because you’re terrified of needles

Treatment:

Many psychologists believe that the causes of phobias lie in a combination of genetic predisposition mixed with environmental, cultural and social causes (traumatic events). Neurotransmitter-receptor abnormalities in the brain are suspected to play a part in the development of social phobias. There is also a theory that humans are biologically prone to acquire fear of certain noxious animals or situations, such as rats, frogs or cockroaches. Those fears are programmed in our genes by our ancestors who used to live among all living species and were exposed to dangers.

How to face the fear and cope with it on your own:

Sheryl Jackson, a clinical psychologist and associate professor at the University of Alabama, says that most sufferers of specific phobias do not need specific professional help. Instead they find ways to accept the cause of their panic and cope with the fear. The most effective way to do this is by gradually and repeatedly exposing yourself to what you fear in a safe and controlled way. With each exposure, you will begin to realize that the worst isn’t going to happen and you won’t die. Instead, you will feel confidence. The more confident you get, the more control you have over the phobia and in time it lose its intensity. In order to accomplish this, it is good to make a “Ladder list”. Write down the most frightening situations related with your phobia; then arrange the items beginning with least scary to the most scary; finally, write down with big letters your end goal. Then face the ladder, begin facing your fear. For example, let’s take the Aviophobia. The list may look like this:

1. Booking/watching/taking a ticket

2. Packing a suitcase

3. Driving to the airport

4. Staying at the airport

5. Watching planes take off and land

6. Boarding the plane

7. Listening to the flight attendant

8. Turbulence

9. Landing

Begin with the first event – take an airplane ticket and look at it until you start feel more comfortable doing it. Then, go to the airport and expose yourself to the environment as longer as you can, in order to get used to it. When you are ready, start watching the landings and take offs. Practice until your anxiety starts to lessen. If a step is too hard, break it in smaller steps and go slower.

However, some phobias cause significant problems and require long-term professional help. In a clinical setting the sufferer meets with a trained specialist and confronts the feared object or situation in a pre-planned, gradual way and learns to control his/her physical phobia reactions. The behaviourists believe that” the response of a phobic fear is a reflex acquired to non-dangerous stimuli”. In other words; dangerous stimuli that cause normal fears, like poisonous snakes for example, have been extrapolated to non-poisonous ones as well. According to this theory, if a person is exposed to non-dangerous stimuli time after time, without experiencing any harm, the phobic response extinguishes itself.

Another form of exposure treatment is the counter-conditioning. This method trains the patients to substitute a relaxation response for the fear when they encounter with the phobic stimulus. The patient also observes other people encountering the phobic stimuli who are responding with relaxation rather than fear. With this technique the patient is encouraged to imitate the model given and thereby relieve his/her phobia.

Once phobias develop they may be difficult to overcome with no treatment. We typically turn into slaves of fear avoidance, which prevents us from learning that our phobias may not be as frightening and dangerous as we think. This prevents us from proving to ourselves that we indeed can cope with our phobia if we give ourselves the chance to do so. The relief we feel each time we avoid our biggest fear, simply encourages us to continue avoiding it.

It is up to you to take a step forward and break free. Remember, if you want to conquer a phobia, you must get out of your comfort zone!

Once again this was sourced from Anotherway.org

Shudokan Black Belt Academy, a More Positive Experience - Aikido Nottingham

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9 Practical Ways to Stop Thinking Negative Thoughts

Here is another brilliant piece from Arinanikitina.com. Hope you enjoy it as much as I did.

Even the most optimistic people are not immune to occasional negative thoughts. We all have to deal with moments when our problems seem too big, our pain too strong and our future too gloomy to look forward to. But the great thing is that as these moments pass and we learn that “Everything has a happy end, and if it is not happy, it is not the end”.

But until we realize that the situation that we considered the most difficult and problematic, actually turned out to be exactly the situation that changed (and improved) our life the most, we need to learn how to deal with destructive emotions on a day-to-day basis and stop the flow of negativity.

9 Practical Ways to Stop Thinking Negative Thoughts

1. Don’t Cherish Negative Thoughts

This is a strange statement – how can anyone cherish negative thoughts? Yet I bet that you know a couple people, who cling on to their problems and misfortunes and take strange satisfaction in telling everyone how miserable they are. Usually these people are not looking for solutions, only for empathy.

Although, even those of us with an optimistic outlook on life sometimes refuse to let go of negative thoughts or emotions, because we feel that our pride has been injured or because we believe that we have been treated unjustly. We let these thoughts go round and round in our mind, contemplating vindictive scenarios and coming up with new derogatory remarks. The question is – who are we helping with these thoughts? No one. Who are we hurting? Mostly ourselves.

2. Being Happy or Being Miserable?

A negative mindset is not an inherited quality. It is a choice. While we hold on to our own destructive emotions and thoughts, nobody else will be able to help us. We need to understand that we can start making conscious choices to stop thinking negative thoughts by cultivating inner peace, happiness and a feeling of gratitude.

3. Don’t Accept Negativity from Other People

Wherever we live, we will always meet people who criticize, gossip and are focused on finding negative in every person and every situation. But there is no reason why we have to ascribe to their view of the world. If we know we can not change the way they think, we can always choose not to be part of the conversation.

4. Look for a Positive Explanation

When someone is rude to us, we automatically attribute negative qualities to this person. Our thoughts do not go beyond this point. A cashier was not polite to us – she is a terrible person. A Porsche cuts in front of us – the driver must be an arrogant idiot. Kids are running around the restaurant – they must be spoiled brats or their parents must not care enough to educate them well.

I am sometimes guilty of making these assumptions too. But then I stop myself and look for a different explanation and I am often reminded how erroneous snap judgments may be.

The cashier may be rude to me, because she has worked 10 hours without a break. The driver may have cut in front of me, because there is serious emergency. Kids may be running around because they are tired of sitting. Is it really that bad if they are enjoying themselves?

When you look for a positive explanation to people’s negative actions it becomes very easy not to get offended and to deal with frustration. And most importantly, it helps you to avoid feelings of embarrassment and guilt, because you have judged someone unjustly.

5. Smile

Just because it seems too simple, it does not mean that the power of a smile and laughter should be diminished. It not only helps to trigger positive emotions, but also changes the way we present ourselves to the world. It is another conscious choice that we can make in our quest to stop thinking negative thoughts.

6. For Every Negative Thought Think 3 Positive

Neutralize the effect of negativity by balancing every negative thought with three positive ones. Not only will doing this stop the flow of negative thoughts, but it also helps us to regain clarity and optimism.

7. Take Care of Your Self-Image

Negative thoughts are not always triggered by other people or outside events. Often we direct them inwardly and become our own worst critique. Instead of cultivating a sense of self-worth and self-respect, we worry excessively over minor issues that can not even be called ‘faults’.

Healthy self-esteem and self-respect has nothing to do with arrogance or pride. It is something that allows us to maintain a more positive outlook on life and welcome feedback from other people.

8. Learn from Your Children!

Children have an amazing ability to cope with pain and negative emotions. I see it with my 5-year-old niece all the time.

A few days ago, she got scratched by her cat. There was only so much the poor animal could handle. And 15 minutes of playing the ‘baby’, while being wrapped in blankets and groomed with a Barbie brush did it for him. Fighting for his freedom, he accidentally scratched Veronica’s hand and of course, crying followed 2 seconds later. But it ended just as quickly, because let’s face it – the task of looking out of the window for an imaginary parrot and a monkey was a lot more fun than getting offended or dwelling on the pain.

If as adults, we could get into our mind that it does not make sense to dwell on negativity, when there are so many wonderful things happening around us, we would be much happier and much more fun to be with. Which brings us to the next point…

9. Distract Yourself

In the moment when you feel strong negative emotions, analyzing or trying to suppress them does very little good. What I found to be effective is a fun distraction or a positive activity, which directs thoughts away from the source of irritation and often makes us forget why we were mad or upset in the first place.

Once again this was sourced from Arinanikitina.com.

Shudokan Black Belt Academy, a More Positive Experience - Aikido Nottingham

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When Life Gets You Down

My latest train of thought led me to thinking; when life knocks you down you say “I feel really depressed”, you know you’re not but never-the-less you still feel awful. So I set our to find what I could about that feeling and what to do and I came across this brilliant piece on Eveydayhealth.com.

When Life Gets You Down: Coping With Situational Depression

Situational depression can be caused by stress or a loss in your life.

You’ve heard people complain that they’re depressed after a breakup, a layoff, or an overall terrible week. But are these people really experiencing depression?

When a stressful situation is particularly hard to cope with, we react with symptoms of sadness, fear, or even hopelessness — a type of reaction that’s often referred to as situational depression. Unlike major depression, when you are overwhelmed by depression symptoms for a long time, situational depression usually goes away once you have adapted to your new situation.

Actually, situational depression is usually considered an adjustment disorder rather than true depression. But that doesn’t mean it should be ignored: If situational depression goes untreated, it could develop into major depression.

“Situational could lead to major depression or simply be a period of grief,” explains Kathleen Franco, MD, professor of medicine and psychiatry at Cleveland Clinic Lerner College of Medicine in Ohio. “If emotional and behavioral symptoms reduce normal functioning in social or occupational arenas, it should be treated.”

“Situational depression means that the symptoms are set off by some set of circumstances or event. It could lead to major depression or simply be a period of grief,” explains Kathleen Franco, MD, professor of medicine and psychiatry at Cleveland Clinic Lerner College of Medicine in Ohio. However, she adds that situational depression may need treatment “if emotional and behavioral symptoms reduce normal functioning in social or occupational arenas.”

Who Gets Situational Depression and Why?

Situational depression is common and can happen to anyone — about 10 percent of adults and up to 30 percent of adolescents experience this condition at some point. Men and women are affected equally.

The most common cause of situational depression is stress. Some typical events that lead to it include:

  • Loss of a relationship
  • Loss of a job
  • Loss of a loved one
  • Serious illness
  • Experiencing a traumatic event such as a disaster, crime, or accident

What Are the Symptoms of Situational Depression?

The most common symptoms of situational depression are depressed mood, tearfulness, and feelings of hopelessness. Children or teenagers are more likely to show behavioral symptoms such as fighting or skipping school. Some other symptoms include:

  • Feeling nervous
  • Having body symptoms such as headache, stomachache, or heart palpitations
  • Missing work, school, or social activities
  • Changes in sleeping or eating habits
  • Feeling tired
  • Abusing alcohol or drugs

How Is Situational Depression Diagnosed and Treated?

A diagnosis of situational depression, or adjustment disorder with depressed mood, is made when symptoms of depression occur within three months of a stress-causing event, are more severe than expected, or interfere with normal functioning. Your doctor may do tests to rule out other physical illnesses, and you may need a psychological evaluation to make sure you are not suffering from a more serious condition such as post-traumatic stress disorder or a more serious type of depression.

The best treatment for situational depression is counseling with a mental health professional. The goal of treatment is to help you cope with your stress and get back to normal. Support groups are often helpful. Family therapy may be especially important for children or teenagers. In some cases, you may need medication to help control anxiety or for trouble sleeping.

Situational depression and other types of depression are a common problem today, notes James C. Overholser, PhD, professor of psychology at Case Western Reserve University in Cleveland. “Many people are struggling with social isolation, financial limitations, or chronic health problems,” says Dr. Overholser. “A psychologist is much more likely to view depression as a reaction to negative life events. Many people can overcome their depression by making changes in their attitudes, their daily behaviors, and their interpersonal functioning.”

If you have situational depression, you should know that most people get completely better within about six months after the stressful event. However, it is important to get help, because situational depression can lead to a more severe type of depression or substance abuse if untreated. For many people with situational depression, the coping skills they learn in treatment can become valuable tools to help them face the future.

Once again this was sourced from Eveydayhealth.com.

Shudokan Black Belt Academy, a More Positive Experience - Aikido Nottingham

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40 Things You Can Accomplish in 10 Minutes

Normally I have to hunting for content, but today’s post came to me. Arinanikitina.com email us with some wonderful daily quotes and links to their martial. After a hectic week of my own and saying to myself that there are never enough minutes in the day I saw this.

There are 1440 minutes in a day.

I realized how long this was yesterday when I was reheating my lunch in a microwave. Two and a half minutes seemed like eternity.

This got me thinking about how much can be accomplished in just 10 little minutes: a race can be won, a business idea can be born, a satisfying meal can be cooked. The list goes on…

So here is my dilemma.

If so much can be done in a matter of 10-15 minutes and most of us stay busy all day long, why do we not feel like we have done much and go to bed hoping that we will be more productive the next day?

My guess is that we do not plan our days intelligently enough, so we let mindless activities and useless chatter suck up our precious time.

This is what happens to me. And I bet that this is what sometimes happens to you as well.

That is why I came up with the list of 10-minute activities that are fun, useful, creative, satisfying or helpful to others. If we can incorporate at least 2 or 3 of them each day, I believe that we will see huge positive changes in our daily routine.

So let’s not allow time-wasters to shorten our minutes and have our days go by without leaving their mark in our memory.

40 Things we can Achieve in 10 Minutes:

 1. Take a nap.

Who cares if it is 2 p.m.? Some pretty convincing studies demonstrate that power naps are not only enjoyable, but are beneficial for some types of memory tasks.

2. Air out your room.

Open the windows and let the fresh air fill the space.

3. Send an email to your future self.

Is there any advice, questions or any goals that you would like to share with your future self? FutureMe allows you to write an email to yourself and have it sent to your inbox a year or even 10 years from now.

4. Burn 300 calories.

By doing 10 minute CrossFit workouts you can actually burn more than 300 calories.

5. Get in touch with an old friend.

Use 10 minutes to get in touch with someone you have not seen or talked to for a few months. With Facebook or Skype it is very easy to do.

6. Cook a dinner.

It is possible to prepare a savory meal in 10 minutes. For ideas and recipes check out TasteOfHome or HuffingtonPost.

7. Meditate.

Meditation expands the sense of time, improves creativity and concentration and helps you to stay grounded throughout the day.

8. Clean out your wallet or your purse.

9. Read a chapter of a book.

Just one chapter a day could easily add up to 20 read books by the end of the year. Check out BookBoon website for 50-page long free books on various topics. And while you are at it, check out my book on “Successful Public Speaking”

10. Plan something fun to do in the evening.

Download a movie, organize a night out with your friends, check if there are any greats events on meetup that you would like to participate in.

11. Learn one skill.

It does not matter if your goal is to master the basics of Spanish or learn to dance Salsa. 10 minutes a day can get you there in just a few months.

12. Blog.

I have to admit that it takes me longer than 10 minutes to write a blog post, but you can take the short and sweet approach yourself.

13. Organize.

In 10 minute bursts there is a lot you can do to organize your life. One day you can clean a table top. Another – organize your desk drawers. Then you can vacuum your living room. By the end of the month you will notice that your living and work environment has been completely transformed.

14. Research something interesting.

With Google at your fingertips you can find tons of helpful information about your health, relationships, hobby, career, or some way to improve your life.

15. Brew a cup of tea.

And drink it slowly, savoring every sip.

16. Take a walk.

Okay, maybe you do not have time to take a long stroll after dinner, but you can still walk to lunch or to the store instead of driving there.

17. Admire a sunset.

18. Unclutter and Simplify your life.

Find something in your house that you no longer need, and give it away to someone who can use it.

19. Get an unpleasant task out of your way.

Tackle whatever you have been avoiding for the last few days or months and dedicate just 10 minutes to it. Knowing that you have to work on it only for a short while will keep you from procrastinating and soon you will get it over with.

20. Clean your keyboard and wipe your computer screen.

21. Take out your oldest family photo album and look through it.

The experience will fill you with fond memories and lift your spirits.

22. Take a shower.

Let the hot steam relax your body and wash away stress and any negative emotions that you might have felt during the day.

23. Pray

24. Stretch your body.

There is nothing better than a long, lazy body stretch in the middle of a busy workday.

25. Call your mother (although, in my case it may take more than 10 minutes)

26. Take a beauty break.

If you are a woman you will understand me, when I say that 10 minutes spent painting your toenails, plucking our eyebrows or pampering our face with an exfoliating body mask goes a long way towards making us feel more confident and better prepared for the day ahead.

27. Make a quick list for the day: calls to make, errands to run etc.

28. Water your plants

29. Pay a bill online.

This may not be the most pleasant task on your list, but it is necessary.

30. Rearrange something in your house.

Hang a new painting. Put new decorative pillows on the couch. Set potpourri on your desk. It will add an element of freshness and style to your house.

31. Give yourself a little neck massage.

32. Toss the junk mail.

I can not explain it, but it is somehow liberating to delete those “unread” emails that you forgot or did not feel like reading.

33. Sit quietly and enjoy the benefits of silence.

34. Clean your car.

It feels good to get in your car after work and not be distracted by empty coffee cups, spare change lying around, and bread crumbs left on the passenger’s seat.

35. Throw in a load of laundry.

Doing laundry is one of the tasks that makes me really appreciate modern conveniences in my life. All you have to do is fill the washer with laundry detergent, push the button and then lie down and relax.

36. Have a great conversation.

Or better yet, spend 10 minutes listening to someone, without distraction or interruption.

37. Spend time with your kids.

Some findings suggest that if parents dedicate to their children as little as 10-15 minutes of their attention a day, children have less health problems, do better at school and develop a healthy self-image. But when I talk about being there for your kids I do not mean cooking, watching TV and refocusing back on your children during commercial breaks. I mean really spending time together!

38. Make breakfast for your Partner.

There’s something almost sacramental about heating up water, putting in the right amount of tea or coffee, spreading jam over toast and setting the table. Sharing breakfast together is one of those rituals that bonds us together and sets the mood for the whole day.

39. Identify one task to be cancelled.

Out of your entire to do list for today there must be one task which can be crossed off.

40. Go out and take some photos!

Not only it boosts creativity, it also helps to see ordinary objects in a new light. And if you do not think that there is anything worth capturing on your camera, then check out this picture. Can you guess what is it? An escalator!!!

Once again this was sourced from  Arinanikitina.com.

Shudokan Black Belt Academy, a More Positive Experience - Aikido Nottingham

 

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Coping With Criticism

The Critic is Not Your Enemy.

Here’s the latest gem I have for the blog. Following last week’s theme of dealing with failure I thought “What other emotional setbacks can we encounter?”.

So, after a brief Google search I came across a post on Tinybuddha.com.

HOW TO DEAL WITH CRITICISM WELL: 25 REASONS TO EMBRACE IT

“Criticism is something you can easily avoid by saying nothing, doing nothing, and being nothing.” ~Aristotle

At the end of the day, when I feel completely exhausted, oftentimes it has nothing to do with all the things I’ve done.

It’s not a consequence of juggling multiple responsibilities and projects. It’s not my body’s way of punishing me for becoming a late-life jogger after a period of cardiovascular laziness. It’s not even about getting too little sleep.

When I’m exhausted, you can be sure I’ve bent over backwards trying to win everyone’s approval. I’ve obsessed over what people think of me, I’ve assigned speculative and usually inaccurate meanings to feedback I’ve received, and I’ve lost myself in negative thoughts about criticism and its merit.

I work at minimizing this type of behavior—and I’ve had success for the most part—but admittedly it’s not easy.

I remember back in college, taking a summer acting class, when I actually made the people around me uncomfortable with my defensiveness. This one time, the teacher was giving me feedback after a scene in front of the whole class. She couldn’t get through a single sentence without me offering some type of argument.

After a couple minutes of verbal sparring, one of my peers actually said, “Stop talking. You’re embarrassing yourself.”

Looking back, I cut myself a little slack. You’re vulnerable in the spotlight and the student’s reaction was kind of harsh. But I know I needed to hear it. Because I was desperately afraid of being judged, I took everything, from everyone as condemnation.

I realize criticism doesn’t always come gently from someone legitimately trying to help. A lot of the feedback we receive is unsolicited and doesn’t come from teachers—or maybe all of it does.

We can’t control what other people will say to us, whether they’ll approve or form opinions and share them. But we can control how we internalize it, respond to it, and learn from it, and when we release it and move on.

If you’ve been having a hard time dealing with criticism lately, it may help to remember the following:

The Benefits of Criticism:

Personal Growth

1. Looking for seeds of truth in criticism encourages humility. It’s not easy to take an honest look at yourself and your weaknesses, but you can only grow if you’re willing to try.

2. Learning from criticism allows you to improve. Almost every critique gives you a tool to more effectively create the tomorrow you visualize.

3. Criticism opens you up to new perspectives and new ideas you may not have considered. Whenever someone challenges you, they help expand your thinking.

4. Your critics give you an opportunity to practice active listening. This means you resist the urge to analyze in your head, planning your rebuttal, and simply consider what the other person is saying.

5. You have the chance to practice forgiveness when you come up against harsh critics. Most of us carry around stress and frustration that we unintentionally misdirect from time to time.

Emotional Benefits

6. It’s helpful to learn how to sit with the discomfort of an initial emotional reaction instead of immediately acting or retaliating. All too often we want to do something with our feelings—generally not a great idea!

7. Criticism gives you the chance to foster problem solving skills, which isn’t always easy when you’re feeling sensitive, self-critical, or annoyed with your critic.

8. Receiving criticism that hits a sensitive spot helps you explore unresolved issues. Maybe you’re sensitive about your intelligence because you’re holding onto something someone said to you years ago—something you need to release.

9. Interpreting someone else’s feedback is an opportunity for rational thinking—sometimes, despite a negative tone, criticism is incredibly useful.

10. Criticism encourages you to question your instinctive associations and feelings; praise is good, criticism is bad. If we recondition ourselves to see things in less black and white terms, there’s no stop to how far we can go!

Improved Relationships

11. Criticism presents an opportunity to choose peace over conflict. Oftentimes, when criticized our instinct is to fight, creating unnecessary drama. The people around us generally want to help us, not judge us.

12. Fielding criticism well helps you mitigate the need to be right. Nothing closes an open mind like ego—bad for your personal growth, and damaging for relationships.

13. Your critics give you an opportunity to challenge any people-pleasing tendencies. Relationships based on a constant need for approval can be draining for everyone involved. It’s liberating to let people think whatever they want—they’re going to do it anyway.

14. Criticism gives you the chance to teach people how to treat you. If someone delivers it poorly, you can take this opportunity to tell them, “I think you make some valid points, but I would receive them better if you didn’t raise your voice.”

15. Certain pieces of criticism teach you not to sweat the small stuff. In the grand scheme of things, it doesn’t matter that your boyfriend thinks you load the dishwasher “wrong.”

Time Efficiency

16. The more time you spend dwelling about what someone said, the less time you have to do something with it.

17. If you improve how you operate after receiving criticism, this will save time and energy in the future. When you think about from that perspective—criticism as a time saver—it’s hard not to appreciate it!

18. Fostering the ability to let go of your feelings and thoughts about being critiqued can help you let go in other areas of your life. Letting go of worries, regrets, stresses, fears, and even positive feelings helps you root yourself in the present moment. Mindfulness is always the most efficient use of time.

19. Criticism reinforces the power of personal space. Taking 10 minutes to process your emotions, perhaps by writing in a journal, will ensure you respond well. And responding the well the first time prevents one critical comment from dominating your day.

20. In some cases, criticism teaches you how to interact with a person, if they’re negative or hostile, for example. Knowing this can save you a lot of time and stress in the future.

Self Confidence

21. Learning to receive false criticism—feedback that has no constructive value—without losing your confidence is a must if you want to do big things in life. The more attention your work receives, the more criticism you’ll have to field.

22. When someone criticizes you, it shines a light on your own insecurities. If you secretly agree that you’re lazy, you should get to the root of that. Why do you believe that—and what can you do about it?

23. Learning to move forward after criticism, even if you don’t feel incredibly confident, ensures no isolated comment prevents you from seizing your dreams. Think of it as separating the wheat from the chaff; takes what’s useful, leave the rest, and keep going!

24. When someone else appraises your harshly, you have an opportunity to monitor your internal self-talk. Research indicates up to 80% of our thoughts are negative. Take this opportunity to monitor and change your thought processes so you don’t drain and sabotage yourself!

25. Receiving feedback well reminds you it’s OK to have flaws—imperfection is part of being human. If you can admit weakness and work on them without getting down on yourself, you’ll experience far more happiness, peace, enjoyment, and success.

We are all perfectly imperfect, and other people may notice that from time to time. We may even notice in it each other.

Somehow accepting that is a huge weight off my mind.

Finally to finish here’s a brilliant quote from Theodore Roosevelt

“It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat.”

Once again this was sourced from Tinybuddha.com.

Shudokan Black Belt Academy, a More Positive Experience - Aikido Nottingham

 

 

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Coping With Failure

I was thinking the other day that we can blather on about success in all its myriad of forms until we’re blue in the face. But sometimes  life just knocks us back and we have to deal with it. So for this weeks post, I’ve found a great piece on what to do when you experience that inevitable set-back.

This piece was found and sourced from Thenickyblog.com.

6 Strategies For Dealing With Failure

All of us have seen it. Failure is inevitable. You cannot run from it. We fear it. Failure brings back bad memories. There is not a single person on the face of earth who has not seen failure. But most of us look at it as something which ruins us. We hate failure, don’t we?

Have you ever wondered – it is THAT very experience of failure that makes you a wiser, smarter person and leads you towards success. In other words, failure is good for us. Yes, it is. It is up to us to decide how we take it. Do we let failure take over us and surrender to it? Or do we get up and do something about it?

From how I look at it, here are 6 strategies (strategies that actually work) to handle any kind of failure in life:

1. Find out the reason for failure:

Remember, if there are no obstacles on your road to success – your goal isn’t worth it. Life is not an easy ride and failures will come. Ask yourself, what did I learn from this? How can I improve? Don’t blame anything or anyone for it. Just with a calm mind, sit down, take out a paper and write down your plus points and minus points. Write down what went wrong and what should be improved. Once you have it all set, think about what you are going to do now. Forget about the failure in the past and think about the bright future you have ahead of you.

2. Give it another shot, learn from your mistakes, try harder than ever:

Try again, with more passion, don’t repeat your mistakes, bigger goals, and higher determination. Give it your 100%. That way, you’ll know that you gave it your everything, you gave it your best shot, and leave the rest to God.

3. Don’t care what others think:

This, is very important. We easily get influenced and affected by people around us and what they say about us. Remember, this is your life, and what others say should not matter. If they really care about you, they will not say hurtful things to you – especially aimed at your failures . People who stay by your side when you’re down will be the ones who will be genuinely happy when you’re high up! Never feel ashamed of yourself because of failure. Failure only means that success is coming next!

4. Make a plan:

Plan everything out. Your strategies. Your goals. Your aim. And set time limits to them. Push yourself and concentrate. Success is comprised of four Ds = Determination + Dedication + Desire + Devotion. A well structured plan can help you to be more focused in achieving your goals.

5. Motivate yourself:

Have faith in yourself. In times like these, it is very easy to consider yourself worthless and lose hope in everything. Don’t let that get to you. Motivate yourself. Stay around positive people who lift your spirits. Keep your distance from negative people. Think positive thoughts. Believe in yourself no matter what others say.

 6. Listen to your gut feeling:

Sometimes, failure can also mean that you’re on the wrong path. It can be an indication that your success lies somewhere else. In such cases, a detour can save your life! According to me, quitting doesn’t always mean losing. Sometimes, when you quit one thing and move on to something different and better, it can bring great happiness to your life too (Just like it did to mine!). But yes, quitting completely and NOT doing anything else, totally giving up hope is wrong. As the popular quote goes, “Follow your heart, but take your brain with you!”

Finally, as Zig Ziglar puts it: “Failure + perseverance = Success” Nobody succeeds in a big way except by risking failure!

Once again this article was found on Thenickyblog.com.

Shudokan Black Belt Academy, a More Positive Experience - Aikido Nottingham

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The Secret to Life in 2 Words

2 Little Words

No word of a lie I found this while messing around on stumble upon, and I thought it was so fantastic that I went straight to WordPress and scheduled this update (I’m writing to you from last Wednesday FYI)

This was sourced from Highexistence.comThe Secret to Life in 2 Words

Once again this was sourced from Highexistence.com.

Shudokan Black Belt Academy, a More Positive Experience - Aikido Nottingham

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