ARROWS

How to talk to yourself (and why it matters) Mary Remon

When I was five, my dad lost his job and began the long process of building his own business. Times were hard for a while. Years later, I asked him how he had lived through that difficult period. He replied,

unnamed“I kept telling myself, ‘I’m good at this. I’ll show clients how good I am.’”
Chances are, you’ve talked to yourself at a difficult time. You may have said, “I can get through this,” or “I have what it takes to succeed,” or “I bring out strengths in my team.” If so, you’re using what psychologists call positive self-talk, or affirmations.

Research shows that affirmations actually cause positive changes in the pathways of the brain, with measurable reduction in stress levels. By replacing self-defeating thought patterns with constructive thoughts and beliefs, we can in turn change our lives.

“If you change the way you look at things, the things you look at change.” – Wayne Dyer

Today we have new tools to amplify the power of affirmations.

One of the most effective ways to use positive self-talk is through an app I discovered called ThinkUp.

It allows you to record affirmations in your own voice and set them to music that is meaningful to you.

Then you can listen to them regularly, especially at times when you may not have the strength to tell them to yourself.

My Top 5 Tips to Kick Your “Affs” Up a Notch
1. Jot down a short list of personal goals—for example, stop putting yourself down or start feeling more confident.
2. Word your affirmations in the present, as though you’re already there. For example, say, “I am confident.”
3. Say the words to yourself before you record your voice. If the words don’t feel right, change them until they do. For example, you might change “I am confident” to “I am becoming more confident every day.”
4. Record your affirmations, then listen to them as often as possible. By listening to your own voice, you can change your thought patterns.
5. Update your affirmations whenever it is helpful, to fit what you need at the moment.
There is nothing more powerful than hearing words of encouragement in your own voice. I tried it myself and experienced marked improvement in my overall well-being. I now use it as part of my counseling and executive life coaching practice, and want to share it with everyone.

When used as part of life coaching or therapy, affirmations can be life-altering. If you are in need of inspiration or guidance toward achieving your goals, get in touch. (Sessions include customized affirmations!)

Mary Remon is a licensed private practice counselor and certified executive/ life coach with 20+ years’ experience helping people live happier, more productive lives.

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An App that makes you feel better

As a CEO of ThinkUp, a leading app for developing a positive mindset, I have come across many exciting success stories. For instance, I heard that ThinkUp has helped with symptoms of depression, changing people’s self-talk, and reducing anxiety symptoms.

Following a conversation with a woman who is taking care of her dying husband, I was glad to discover ThinkUp helped her overcome emotions of guilt as well as loneliness.

Additionally, I was delighted to hear of an Arabic woman who asked for a translation of the app to Arabic for her community. Her aim was to make sure that they did not miss out the chance to embrace peace and self-love in their heart.

 

However, the following story is the most exciting one for me:

 

Recently, I heard about a family who arrived at Stanford hospital for necessary heart surgery for their infant child.

Just before of the surgery, the infant had an infection. This complicated the situation and obviously increased fear and stress amongst the parents. Their child was under anesthesia and connected to a respirator.

 

That day, I went to a conference, but I couldn’t focus. My mind was occupied with thoughts of the child. However, I was encouraged to call the family. I wanted to be of help, although in the moment I had no idea how I could do that.

Once I arrived at the hospital, I saw two desperate parents who were longing for any help they could get. The situation was miserable. They needed a miracle.

At the beginning, I explained my specialty.

“I can make a soundtrack for your child that will give him power and strength that will eventually help his body.”At first, they looked at me as if I was talking about some magic. However, I explained to them that, the more positivity their child will come across, the more his brain can build a better immune system as shown by research.

 

It is not a standalone tool, and I don’t really know the reasons why Jonathan woke up a week later. However, I do know that he is well now, feeling better than ever. Instead of listening to his crying mother, he heard her voice reassuring to him, “My dear child, I know that it is hard time for you, but mommy loves you. I want to play with you and be with you for many years. Your brother misses you and wants to watch movies with you, and daddy wants to hold you and hug you.”

 

We sat there for almost an hour and recorded little Jonathan’s beautiful meditation soundtrack. Mommy and Daddy got to encourage him with comforting phrases such as, “we love you, and need you to be strong for the family and for yourself. We would like to hug you and play with you again”. When the parents heard the track combined with very soft and relaxing music after recording it, they started to cry. In such an overwhelming situation, I think this was one of the only little hopes they had remaining.

 

Now baby Jonathan is feeling much better, and my heart is bursting with joy because I created an app that can help people like Jonathan feel better. And this is not the only story. We have hundreds of successes ranging from losing 300 pounds to extraordinary recovery from cancer surgery. I am grateful for this app. It changed and continues to change my life and that of many other people. Consequently, my mission is to spread this positivity and positive self-talk to every corner of the world.

However, I cannot do this alone, change begins with a community. Please join our community of Think Up and help spread and share our app to revolutionize the lives of many people around the globe.

 

Deppression

Affirmations (in addition to treatment) can reduce the symptoms of depression-Joseph S. Fusaro

I struggled most of my life with mental illness. When I was younger I had some depression and ADHD. When I got to college I was officially diagnosed with depression, ADHD, and severe anxiety. This would last into my early 20’s. I was prescribed several medications, some of which were controlled substances. It didn’t take long until I was dependent and addicted to these medications.

I felt powerless to the medications, so in 2007 I decided to enter a rehab facility. I went there because I was addicted to 2 medications. Ironically, I left this hospital after 3 weeks with 6 new prescriptions. These drugs would drain the life out of me for the next few months, and it only made sense to me to go back on the original medications because I figured that 2 meds that physically felt good was a lot better than taking 6 that put me into a barely conscious and mentally vegetative state.

I would play this game of back and forth with my body and mind up until I was 30. The 2 controlled substances would eventually send me into a full blown manic episode with spurts of psychosis. At this point I had just been release from what I think was my 9th or 10th hospital stay. I had an awakening that I could not live my life like this anymore. There had to be another way. I understood that I did need something for my bipolar and insomnia, but I did not need to be on a handful of medications to numb me the rest of my life.

I was lucky and I was blessed with a Doctor that taught me meditation. He taught me self-compassion. Most importantly he taught me that I was worthy of love and that I deserved peace and happiness in my life as much as anyone else. I honestly didn’t know that before. I think that this is the problem for most people that live with a mental illness. We either lose our ability to love ourselves, or aren’t born with the self-love that most others already have or develop naturally throughout their lives.

I have always loved to write so I started out journaling about gratitude, self-compassion, and “I am” statements. I would go on to write 3 poetry books about my recovery. This lead to listening to affirmation tracks when I went for walks and meditated. I would even let them play for an hour or so when I was falling asleep. I admit at first it was difficult to accept that these positive things were true. I had so much fear, anger, and resentment pent up inside me that I didn’t believe these affirmations, but I knew that I wanted to feel these things more than anything else in the world. Every time I turned them on it got easier. Affirmations are not about tricking your mind into believing you are a good person. They are about giving you the support and self-love you deserve that is sometimes difficult to find from others. As we all know, the easiest way to change the world is from within.

About 6 months ago I was considering creating my own affirmation tracks in my recording studio. I was telling this idea to a friend when she enthusiastically blurted out, “ThinkUp App!” She then went on to explain to me that she had been using this App to record affirmations with her own voice, then play them back with her own music. Needless to say I was thrilled. I went home, downloaded ThinkUp App, and I have been using it since.

I encourage you to start slow. Pick out one or two things that you would like to improve in your life. Maybe in a week, re-record the same affirmations and see if there is a little more confidence in your voice. See if the words come out easier. There are no right and wrong ways to listen to affirmations. Just go with what feels right. There are some days where I’ll record 8 affirmations and go for a long walk, then on other days I will only use 1. I notice that in the last 6 months my confidence has greatly improved. I am experiencing less negative thought rumination. My mind is beginning to make positive connections, where at one time I could only make connections about everything that was not right in my life. There is something about using my own voice that has increased my confidence, self-love, and belief in me. I strongly believe that if you add Think Up App and affirmations to your mental health treatment it will really inspire movement into a positive and more productive you. I know that I will be using Think Up App for years to come. Wishing you all the best on your journey.

Satisfaction

How to increase your life satisfaction.

 

All we want in life is to find satisfaction. We are raised to believe that more money, a better job or finding true love is the secret to leading a more satisfied life. But the answer isn’t found in material objects or other people, but rather within ourselves, who we are, and what we do.

Satisfaction is skill that needs to be developed by practicing, like our other muscles or skills we may have. In order to find satisfaction you need to develop gratitude and gratefulness as a skill. If you are complain all the time you eventually only focus on your issue, which decreases your energy level, and will only continue to make your problem continue to grow.  

If you would like to stop the process of being unsatisfied, you need to start finding positive things in everything you do. You must learn how to focus on the good things and practice that skill daily.

Let me share a private story of mine with you.

While I was in my 20’s I received my degree, and  started to work in a high tech company as an engineer. I earned a lot of money, especially for a newly graduated student, had a boyfriend that I loved, and had a nice job. But my soul felt that something was imprecise and still missing in my life.

Then, for the first time of my life, I felt that something was “wrong” with me.

“How could it be that I have everything I have ever wanted and yet still feel miserable”?

”How could it be that all of creation stands for me yet I am still complaining?

This job probably wasn’t my purpose or one of my strengths but 20 years later I look at things a bit differently. You need to find the happiness inside of yourself. The outside circumstances never make you happy if you are not trained to be happy. We all find reasons to be unhappy but if you want to enjoy life you need to focus your mind on the things make you feel uplifted, stronger,and empowered you.

Life doesn’t need to be perfect.

I thought about a great exercise to help practice gratitude and the skill of being happy.

  • Download the thinkUp app from the app Store.
  • Write down 10 things that you grateful for .
  • Choose music that you like.
  • Listen to your personalized meditation for one month while going to sleep.
  • listen for one month for 20 minutes a day.

Please keep practicing and write in the comments below what it does for you.

You don’t need to memorize or put any extra effort into this. 

After one month your satisfaction skills will be much developed and you will be able to look at things a bit differently.

This exercise has helped out so many people that wanted to help themselves, so why wouldn’t it work for you? You are worth the effort.

 

5 Ways To Cure Sleeping Problems

5 Ways To Cure Sleeping Problems

5 Ways To Cure Sleeping Problems

 

In this busy world, sleep problems have become a common phenomenon.According to studies done at the National Institute of Neurological Disorders and Stroke, over 40 million struggle with insomnia or sleeping issues. A lack of sleep is directly connected to a person’s ability to be productive throughout the day. Sleep is important because it allows a person’s body and brain to restore and repair itself. If you struggle with sleeping problems, there are five activities you can try to help eliminate the issue altogether.

Develop a positive thinking

Maybe you can’t stop thinking about the worries of the day. Instead of turning out the lights and worrying, try positive thinking. Banish negative self-talk. Stop beating yourself up over your perceived mistakes and focus on ways you can move forward. Thinking positive before going to sleep is a good start to sleeping well at night.

You can’t relax until you change your mindset. One way to reprogram your mind for positivity is using ThinkUp ThinkUp helps you change your thoughts from negative to positive. ThinkUp has inspiring and personalized affirmations built in, or you can add your own. Listen to your affirmations nightly before bed to get your sleep off to the right start.

Catch your breath

You’d be surprised how much you can hold in all because you don’t consciously breathe in and out. When you subconsciously hold your breath, your body tenses up and it puts you in a negative space. You need to release the breath and allow fresh air to come in. Don’t forget to take deep breaths.Breathing exercises are a recommended way to relax anywhere, anytime, including bedtime. One way to breath is breathe in through your nose for a count of 4,hold your breath for a count of 7 and release your breath from your mouth for a count of 8.Without a break, breathe in again for a count of 4, repeating the entire technique 7 times in a row, then resume normal breathing and activity.

Laugh it out

Laughter truly is medicine for the soul. Even if you’re not in the mood to laugh, try watching funny movies before bedtime. Watching an old favorite movie with good memories can be like spending time with old friends. You can try a new flick to enjoy some new laughs. Either way, funny movies can cheer you up and help you forget the worries of the day. This will lighten your mood and help you release your stress.

 

Start a bedtime routine

If you normally take a shower in the morning, try making it part of your bedtime routine instead. After you take a hot shower, put on some relaxing music and clean, comfortable nightclothes. A consistent routine lets the body know that it is time for bed. Some people even listen to relaxing music to help them ease into a peaceful night’s sleep.

Meditation

Many people use meditation to help form a clear, quiet mind. Take 15 minutes in the morning and/ or at night to be still and to quiet your mind. Practicing meditation will get you in a better and more consistent habit of focusing.

Quieting the mind helps you in the practice of being still. A lot of times, the mind is filled with the stress of the day. Instead of holding a bunch of chaos in your mind, it’s better to let go of it. You don’t need to be in a dark room to quiet your mind either. This is something that can be done anywhere with intentionality and practice.

There are many useful apps like headspace ,calm or Deepak Chopra and Oprah Winfrey’s meditations which I found very relaxing and useful for quieting the mind.