THE 3 TOOLS TO UNLOCK PEACE FROM MIND

MEDITATION

There's a growing amount of research showing that mindfulness meditation practised consistently can be as effective as antidepressants in treating depression, but without all the negative side effects of taking mind-altering drugs. Researchers believe meditation helps with depression by reducing activity in the amygdala — the part of your brain that controls the stress response — and reducing activity in our brain's default mode network — an area of the brain that's linked to feelings of unhappiness. Check out our meditation guide for more on this.

 

THE POWER OF GRATITUDE

 

You attract what you are. If every setback, every criticism, and every depressing news story clings to your mind, you're attracting negativity. It's like living under a constant dark cloud, where pessimism becomes your default mode.

In today's world, it's even more challenging to escape the clutches of negativity. The constant barrage of anxiety-inducing news and the toxic rabbit hole of online comments can make you believe that doomsday is just around the corner.

It's no wonder that the weight of negativity drags you deeper into the abyss of despair.

But here's the thing, there's a way to break free from this cycle, to regain control over your mindset and find a glimmer of light amidst the darkness.

It starts with a simple practice of writing down 3 things you can be grateful for that happened during the day. Do this at the end of each day. They can be big or small things, and they have to be related to events that occurred that day.

For example, you might be grateful for your friend buying you a coffee.

Someone may have held a door open for you or paid you a compliment.

The sun may have been out on your walk to work, or you may have had a cool interaction with a dog. Get the gist?

Reflect on your day and find 3 things you can appreciate. This practice is all about savouring the positive moments in life, no matter how small they may seem.

I find thinking about things that happened that day keeps things interesting, as no day is completely the same. There are always minor variations that you don't pick up on and this exercise brings awareness to those things.

Some days you may be clutching at straws, but those are the best days to do it. When you have what you may think is a bad day, you're forced to reframe negative events into positive ones

Reframing events 101

1. Sad News: Life sucks sometimes but every experience, even negative ones, holds valuable lessons. Instead of feeling all sad and mopey, look at it as an opportunity to learn and grow. Each challenge you face has the potential to make you stronger, wiser, and more resilient, be grateful for that.
2. Failure: Failure isn't final. View them as stepping stones on your journey. They provide valuable feedback. They show you what doesn't work and help you develop better strategies for success in the future. Your ability to improve and overcome any obstacle gets better with each failure, be grateful for that.
3. Criticism: Never take criticism personally. Reframe it as an opportunity for self-improvement. Any kind of feedback can be a tool for growth, be grateful for that.
4. Obstacles: When faced with adversity, see it as an opportunity to build resilience. They're just temporary hurdles that can be overcome. They make you stronger, it's a chance to discover what you're really capable of, be grateful for that.
5. Change: Change can be unsettling, but it also offers a chance to explore new possibilities, expand your horizons and develop your strength to adapt and thrive in any situation, be grateful for that.
6. Rejection: Rejection isn't fun. It sucks. Especially when it’s a girl you fell in love with at first sight, but not everything is meant for you. Reframe rejection as a sign that something even more aligned with your goals and values is waiting for you. Each "no" brings you closer to the right "yes", be grateful for that.

By consciously practising gratitude every day, you're rewiring your brain. You're training it to pay more attention to the uplifting moments and let go of the grip of negativity.

 

I've been doing this for a few years now and I’ve noticed a significant shift in my overall mood and outlook. I’m not going to lie though, I was sceptical at first. I’d heard people talk about the power of gratitude on the Tim Ferris podcast a few times and I always thought it sounded gay.

 

Then, I started seeing this girl who was all about the self-improvement life. She loved this gratitude stuff and when I made jokes she had the perfect response.

 

She knew how to get into my head and challenged me to do this thing called miracle mornings. I never back down from a challenge, so I accepted.

 

Essentially, you get up early and do a bunch of personal development tasks like expressing gratitude, reciting positive affirmations, meditation etc.

 

The challenge was for 30 days but it made such a difference to my state of mind that I did it for a whole year even though me and this girl only lasted a few months.

 

Now, don't get me wrong. It's not a magic wand that erases all negativity from your life. Challenges will still arise, and setbacks will come your way. But this practice will make it easier for you to see the positive in whatever life has to throw at you.

 

Gratitude and happiness are often talked about in the same breath, but gratitude is actually more important than happiness because it goes deeper.

 

Happiness is fleeting and can be dependent on external circumstances, while gratitude is a more enduring state of mind that stems from a deep appreciation for life's blessings.

 

Gratitude also helps us develop stronger relationships. The people in our lives do so much for us that we take for granted because it becomes the norm.

 

When you get into the habit of journaling every day it will bring awareness to many of the little things people do for you without asking for anything in return. And the best thing about this practice... gratitude activates the release of positive hormones in our brain, such as dopamine and serotonin, which help to create feelings of happiness and contentment :)

 

DEEP JOURNALING

Depression is a natural signal from your mind that you need to analyse and address some underlying issues or problems in your life and journaling is an excellent way to structure these sessions. 

 

Journaling allows you to transform illogical thoughts into neutral words on paper, giving you the opportunity to analyse, change, or even let go of them. Writing forces you to approach your negative emotions more rationally by helping you step outside of your mind and gain a new perspective on things. Try 20 minutes a day of uninterrupted writing. What should you write about? 

• Something that you are thinking or worrying about too much 
• Something that you are dreaming about
• Something that you feel is affecting your life in an unhealthy way
• Something that you have been avoiding for days, weeks, or years
• How your day went 

 

Don't worry about punctuation, spelling, or organisation. This is a free writing exercise meant to let your thoughts flow. Interestingly, some studies have shown that individuals who engage in this practice start experiencing improvements in mood, blood pressure, and immunity within just a few days.

 

Personally, I've noticed significant improvements in my mood and a decrease in irritability when I consistently journal and engage in these writing exercises. Even when I find myself operating with low energy, this habit has the power to help me break free from it. It's a simple yet effective practice that can make a real difference in your life.

 

I know you probably think you're too cool for this kind of stuff. 

 

Or you're not enlightened enough.

 

Or it's just not you.

 

But if you're not doing anything whatsoever for your mental health, the result is chronic stress, anxiety and depression. You either develop habits and a lifestyle that will result in a healthy mind or do what everyone else is doing and suffer from those same chronic illnesses that rule weak minds. 

 

As much as mindfulness seems like a bit of a nonsense, these practices get results that allow you to get peace from mind. Your head doesn’t always need to feel like a messy, noisy terrible place.

 

You can clean it up. 

 

You can create space and peace in there. 

 

 

Always remember, you were born to be the hero of your story.

Free your outlaw.