The blues are a manifestation of the minds warning signals that tell us when something in wrong. Feeling down is like the minds call for help. We need to listen to this call and act upon it in a timely fashion.

A lot of people worry about getting the blues which is understandable. But feeling down sometimes is just part of getting along with life. There is nothing wrong with feeling sad from time to time; however, if the blues are lasting for long periods of time they need combating. There are various things you can do to beat the blues and feel good about yourself. Some of this involves actual physical activity while others involve changing your perspective on things.

Being active is good for all of us, but especially important for people who are down and those at risk of it. Research shows that physical activity and exercise can reduce symptoms of depression and contribute to positive feelings of wellbeing.

Building more physical activity into your lifestyle is one way to beat the blues. You don’t need to run marathons – there are gentler ways of increasing activity levels, such as walking, dancing, or climbing two or three floors of the stairs at work every day.  Alternatively you can try incorporating another great mood booster – being social – with exercise to enhance the experience even more.

There are plenty of opportunities to socialise with other people while exercising. Pop down to your local leisure centre and you will see a host of different clubs, societies and exercise classes you can join. If you want to save a bit of money, just find a friend to go running or walking with. Never underestimate the power of being around others to help you through the blues, even when you don’t feel like talking to people.

This brings us to our next point about networks. Maintaining a network of reliable people in the good times is an excellent resource to draw strength from in the bad times. Your friends are family are there to help you in the same way you are there to help them. Make sure you do not fall into the trap of feeling too proud to ask for help or even just to talk. The quicker you use your friends the quicker you find a solution to your blues. Who wants to feel down when they could feel good? Exactly! No one.

One distinguishing feature about the blues is that it can be difficult to put a finger on the cause sometimes. There may be many things wrong or sometimes nothing at all. Learning about what is causing our negative feelings is a process of self appraisal; learning more about ourselves reveals our problems and solutions. You may feel that you know all there is to know about yourself; however, unless you have developed intense introspection, the chances are there is a lot for you still to learn.

Self-awareness is the key to understanding yourself and the problems you face in your life. Self-awareness has the unique ability to help you gain a bit of perspective on a problem.
Coping effectively with life’s problems and failures requires realistic expectations.
Psychologists call these expectations and judgements ‘appraisals’. Life events (such as traffic jams or the boss’s attitude) aren’t a problem unless we appraise them as such. If our appraisals are realistic, we’re better able to react to day-to-day life events with a sense of proportion.

The appraisals we make are a product of our belief system. If we hold unrealistic, inflexible beliefs then our appraisals may not be the most appropriate for the situation.
Irrational beliefs often include ‘musts’ and ‘shoulds’, with an emphasis on perfection. ‘I must be liked by everyone’ and ‘I must be competent and perfect all the time’ are all irrational beliefs. They’re difficult – if not impossible – to achieve.

Enjoy

Healthy living has never been more fashionable or profitable. There are so many books on healthy living, fitness products and internet websites, which all provide a bewildering amount of information on the benefits of healthy living. There are some very simple reasons why a healthy living lifestyle should be of interest to you. These reasons range from the obvious physical benefits through to mental health benefits.

‘We are what we eat’ can be adapted in to ‘we feel what we eat’. Experts have long recognised the connection between physical well being and eating well. But recent research provides some interesting evidence of a connection between mood and nutrition.

Eating healthily can give you more energy and improve your general wellbeing. Find out how a balanced diet can help you cope with depression. Feeling down or depressed can affect both your appetite and your daily routine. Some people don’t feel like eating when they’re depressed and are at risk of becoming underweight. Others find comfort in food and can put on excess weight.

There are some really simple way’s that you can eat properly. Eat regular meals. Be sure to have three meals every day. If you feel hungry between meals have a healthy snack such as a piece of fruit. You can stop yourself from feeling hungry all the time by eating more wholegrain cereals, fruit, vegetables, beans, lentils, nuts and seeds as these foods are rich in vitamins and minerals. Try to eat at least five portions of different fruit and vegetables every day.

Try to include some protein at every meal. Protein is essential for the growth and repair of the body and you can get it from meat, fish, eggs, milk, cheese, lentils and beans. Protein will make you stronger and leaner too. Of course, it is not just solid foods you need to think about but liquids too.

One of the things a lot of people forget to do is to drink enough fluid, which should include six to eight glasses of fluid a day. Even mild dehydration can affect our mood. Symptoms of dehydration include increased irritability and loss of concentration. Drinks that contain caffeine, such as coffee, colas, teas and some energy drinks may have a dehydrating effect, so drink other fluids as well, such as water, herbal teas and juices.

It has long been known that regular exercise is good for our physical health. It can reduce the risk of cancer, heart disease and stroke. To get the most benefit from exercise, do 30 minutes a day at least five days a week, or 45 minutes to an hour at least three times a week.

In recent years, studies have shown that regular physical activity also has positive benefits for mental health. Exercise can help people recover from depression and prevent them from becoming depressed in the first place. Exercise can improve mood, reduce anxiety and improve concentration. Exercise has an effect on certain chemicals in the brain that affect our mood and make us feel happier.

Exercise does not have to involve expensive gym memberships or subscriptions to fitness magazines. You can be as creative as you like when it comes to exercise so try to push the boat out. You should therefore not make the mistake of selecting the first exercise regime you see. Think about what you like and dislike? Is there a sport you enjoy or have always wanted to take up? Do you like circuit training or swimming or both? Don’t be afraid to mix things up a bit.

Losing weight should be as much of an enjoyable experience as possible. I love swimming and cycling but dislike running. Its all about doing something that you enjoy and can build into your busy life.

Think about the role that friends can play as a gym buddy and friendly rival. Nothing helps more than a little friendly, good natured competition. Think about the following story about a lady who conquered depression by turning exercise into a goal:

Amy used to have a gym subscription but would only go once a month. She always intended to do more exercise but hardly ever got round to it. Then a friend of hers ran the London Marathon, so she decided she wanted to do the same thing the following year. She ended up running the London Marathon in 2006 and every autumn does the Great North Run in Newcastle!

Good Luck with your healthy fitness goals

For more information on how to promote and develop your self esteem, visit www.discover-self-confidence.com/

I would like to start the new year with some positive tips about feeling good

When it comes to mental health, one of the biggest problems people face is admitting that something is wrong, most of the time this is to do with pride and feeling shame. Unlike other health problems, admitting something is wrong mentally carries a social stigma; despite the greater levels of public awareness. There is so much to gain from spotting the warning signals of mental frailties. If you manage to nip things in the bud early, you can prevent far worse conditions setting in.

First, let me make one thing clear: Mental health problems are normal, almost as normal as catching a cold. Mental health is about how we think, feel and behave. One in four people have a mental health problem at some point in their lives, which affects their daily life, relationships or physical health.

There is no single cause of mental health problems, the reasons they develop are as complex as the individual. Mental health problems are more common in certain groups, for example, people with poor living conditions, those from ethnic minority groups, disabled people, homeless people and offenders. Sometimes people with mental health problems are discriminated against. This can lead to social problems such as homelessness, and may make the mental health problem worse.

Of course, not all mental health problems happen to people who are down and out and not all people suffer from severe depression. Mental health problems can be incremental, in other words we can experience them in different degrees. On the one hand some people can deal with their problem on their own, while on the other professional help is required. If you are in any doubt about your own feelings, go and see your GP.

It is said that prevention is better than the cure and this is certainly true when it comes to maintaining good mental health. Fortunately, there are ways to stave off a negative mind by keeping active, staying self aware, and engaging with a program of personal development. We shall think about each one of these good health givers in turn. Before we do, let me remind you again that serious mental health problems require professional help. If you are finding everything unbearable, please do seek intervention from the medical professions.

Exercise is an essential part of a healthy lifestyle. Not only does regular exercise help to maintain overall fitness and manage weight loss, it can lower the risk of many life-threatening conditions. Regular exercise also improves mental and emotional health. The chemicals and hormones that are released in the brain through exercise can help deal with stress and promote happiness. Exercise stimulates a chemical in your brain called serotonin which makes you feel happier and less stressed. Regular exercise can even help with the treatment of depression and anxiety.

Exercise does not have to consist of running on treadmills either; it can be any sport or activity that you love. If you enjoy yourself while you exercise, even more good mood chemicals get released into the bloodstream, enhancing your mood and giving you that extra boost of energy that you need. Incorporating exercise into your lifestyle will also help you too sleep better and enjoy a better sex life.

Self-awareness is the art of introspection and self-reflection. Think of self-awareness as a lens that grants you access to the very core of your being. With heightened self-awareness, not only are you able to spot the warning signals at an earlier stage; but you are a also better equipped to identify the root causes of your negativity. Self-awareness can be developed from learning the arts of meditation, visualisation, alongside a good dose of honest self appraisal. You should consider looking at NLP, yoga, cognitive behavioural therapy and other personal development techniques.

Finally, personal development is a great way to increase levels of self esteem, improve self confidence and enhance skills and abilities. You can do this by setting yourself different goals to work towards such as learning a new language, getting a promotion at work or losing weight. Setting goals is positive because it gives you a target to work towards. However, make sure that your goals are realistic. If they are unrealistic, you are likely to fail them, which can affect your motivation and even put you off altogether.

For more information on how to promote and develop your self esteem, visit www.discover-self-confidence.com/

However, the mind is not just a simple sponge because it has to interpret the information it receives too.  Much of what we remember depends upon how we were feeling at the time, what else was going on, who we were with and what our values were at the time. The latter point is the most interesting  one of all because it means that out experiences are shaped by what we believe to be true instead of what we know.

The type of values and beliefs we have determines the filter we sift our memories through. People with very optimistic values, for instance, will tend to draw the positives out of an event and vice versa.  We therefore live in a strange circle whereby our experiences shape our beliefs and our beliefs shape our experiences. When it comes to examining our point of view, we must take into consideration the subjective nature of memory recall.

It is fortunate that we have the choice of actively engaging with our subconscious to change our record of events. A lot of therapeutic intervention involves getting an individual to take an alternative point of view of an event. It is a bit like getting a pessimist to see the half empty cup as a half full one.  If you have ever suffered from a negative experience, upbringing or traumatic injury, then remember that a point of view is never set in stone should you be struggling to get over it.

Don’t feel that bad events or a dreadful childhood have to condemn you to a life of problems. Many people survive troubled families. The majority of adult children of alcoholics do not repeat their parents’ drinking patterns, and the same is true of adults who have survived families troubled by mental illness, chronic marital problems, racial discrimination and poverty.

Some children naturally rebound from knock-backs with their self-esteem intact. If you need help doing this now you’re an adult, talking to a therapist can help.

The way we view our experiences affects the inner voice we all here from time to time. Of course, the inner voice can appear in non verbal ways. For example, it can appear in the form of a feeling  or sensation. Ever felt like trying something new but didn’t because you had the feeling you would not be good enough? Well, that is your inner critic  doing its usual trick of holding you back and putting you down. If you ever experience this type of feeling more than a ‘can do’ attitude then it’s time to retune to your inner coach again.

Why again, you ask? The answer is because our inner coach is the loudest voice inside us as children. Think about how daring you are as a child. Consider all the new things you are willing to try and the people you are happy to give the benefit of the doubt to. The inner critic sets in as we get older, more cynical and worldly wise. The inner critic is the part of you that sticks to playing safe, to not speak to that cool looking person in a bar, to not have the bottle to ask your boss about a raise.

It is up to you to decide what you would rather have between an inner coach and an inner critic. Your inner coach is encouraging, constructive and empowering while you inner critic is paralysing, destructive and submissive. Obviously we need to be able to critique our behaviour in a constructive way, and yet so many people end up by putting themselves down.

One of the best ways to develop the inner coach is through relaxation. Maintain a positive attitude when times are tough by visualising or thinking about something relaxing. Take a few moments to imagine a favourite place, floating in the sea or lying in bed, and you’ll switch into a calmer physical state.       

For more information on the subject and to gain access to two free videos, please click here.

Here are two simple strategies that you can use to improve you self confidence – starting today.

Strategy One – Be positive about life.

· It is vital to train yourself to appear positive on the outside, even if you do not feel positive on the inside. By behaving in a self confident manner, you are more likely to feel more self confident on the inside.

· Nobody likes other people talking about them in a negative way. Why then, would you choose to say nasty things about yourself? Think how you would like to be treated by others. Now, apply that to the way you treat yourself.

· Avoid people who either pity you or treat you badly. This will only result in you maintaining a low level of self esteem.

· Never let a person lead you to believe you are in some way inferior. You have strengths and talents that deserve to be credited. If somebody cannot treat you with respect, they are quite frankly not worth your time.

· It is vital to start thinking about the way you talk both to yourself and about yourself. Start to believe and talk to yourself in a positive way. Always talk about what you are doing in life, your future, your family and social life in a positive fashion.

Strategy Two – Focus on your strengths and your achievements.

· We are all human at the end of the day. Nobody is perfect. Nobody gets things right all the time. Don’t be afraid to make mistakes or ask for help if you need it. Avoid trying to be a perfectionist at all costs. It is not healthy and you will only succeed in failing to achieve your goals. All you can ask from yourself is to try your best. That is all anyone can do.

· Everybody is good at something. People tend to be good at things that they enjoy doing. What are your hobbies and interests? What are you passionate about? What new activities would you like to try but have never done before? Is there something that you would like to learn more about? Try to set aside just a couple of hours a week to do something you enjoy. This will help you to gain confidence by meeting like-minded people.

· Learn to take a compliment. Smile and say thank you. You deserve to be given fair praise for your achievements. Start to pay compliments to other people.

· Finally, I want you to grab some paper and a pen. Think about all the things you have done up to now. Divide the paper up into two columns. In the first column, write a list of twenty things that you are proud of doing in your life. In the second column, I want you to list your ten greatest strengths. You can ask your family and friends for their input on this.

· Congratulations, you are already a winner. Keep this list in a safe place. Whatever you feel down, look at the list and smile your achievements

You can click here to download it for free.

I hope it helps

Your sub-conscious mind is responsible for your emotions. It effectively runs your whole body. You could think of your sub-conscious mind as your engine room. It keeps your heart beating and your blood pumping. It also instructs your conscious mind to think. Anything that is accepted into your sub conscious will reflect in your physiology. Your physiology refers to the way that you feel and act. Your sub-conscious mind cannot reject any thoughts. All the thoughts you have – both positive and negative, will be sent to your body. As a result both your conscious mind and body will react as your sub-conscious mind believes it must. For example, if you tell yourself, “I do not feel confident” – guess what, that is exactly how you are going to feel!

Most people believe these negative thought patterns are true, regardless of how untrue they are in reality. Negative thoughts are likely to focus on the worst case scenario in every situation. People tend to reinforce these negative thoughts over and over again. These messages will only help you to feel badly about yourself and halt your level of self worth.

What you believe to be true and accept into your sub-conscious has a direct impact on every area of your life. You must learn to control your thoughts. If you fail to do this, you will be up and down like a yo-yo. Negative thoughts only serve to drain your energy and motivation. However, learning to reject negative thoughts can be tough.

Here are two practical exercises that you can try if you feel overwhelmed by negative thoughts.

Exercise One

1 – Find a peaceful place. Stop and sit down.
2 – Relax and shut your eyes. Take slow deep breaths.
3 – Think about three things that make you happy, passionate and excited.
4 – After ten minutes, open your eyes, stretch out your arms and stand up.
5 – As you go about your day, focus on the positive images that came into your mind.

Exercise Two

1. Get a large piece of paper and a pen.
2. Divide the piece of paper into two columns.
3. Put the heading ‘negative thoughts’ into the first column.
4. Put the heading ‘positive thoughts’ into the second column.
5. Write all your negative thoughts down. Read them back to yourself.
6. Write a positive thought that contradicts the negative thought.

It takes approximately thirty days to develop a habit. Make a habit of only accepting positive thoughts into your subconscious mind. Remember, your subconscious mind has control over both your body and your mind.

In order to change, we must first learn to take responsibility for our actions. It will take time to learn how to develop a higher level of self – esteem and confidence. There is nothing sad about wanting to be the best you can be. Whatever you do, don’t give up. You a special and unique person who deserves to think and feel good about yourself.

For a no cost video program showing you step-by-step how to overcome negative thought patterns please click here.

It might see like an easy option to skip breakfast. Some people do not feel like eating when they first wake up. Others see it as an easy way to avoid a few calories. It is actually counterproductive to avoid breakfast. Key studies have revealed that skipping breakfast can greatly increase your chances of gaining weight. There are many reasons for this. Eating breakfast helps to fire up the body’s metabolism for the rest of the day. By delaying this process you will be less energetic. You will also be less able to cope with processing food that you eat during the day. If you skip this vital meal, you are likely to eat more towards the end of the day. Try to make sure that your breakfast is a healthy one. Avoid fatty and processed foods – such as bacon or sausages. Try to eat wholegrain cereals, wholemeal bread, fruit, and boiled eggs.

Key Factor Two – You Must Have A Plan Of Action

Many people fall at the first hurdle because they do not develop a plan of action. Making the commitment to lose weight is a very important step. However, it is vital to know how you are going to actually achieve your goal.

Ask yourself the following questions -

How much weight do you want to lose?

• How much weight do you actually need to lose?
• What food strategies are you are going to employ?
• What is your exercise plan?
• What possible obstacles you might find along the way?
• What does your doctor/nurse advise you to do?

Without a plan there is a strong chance that your motivation gives way to procrastination and failure.

 Key Factor Three – Eat healthy and regular meals

Dieting does not mean the same thing as starving yourself. It is very easy to fall in to the trap of thinking that a dieting is a form of deprivation. Starving yourself will lead to feelings of deprivation. It will also have a significant impact on your metabolism.  Your metabolism will begin to slow down. The brain is alerted that you need sustenance and energy. This in turn leads to the overwhelming compulsion to binge. The key to dieting is quite simple. It is vital to eat a variety of different fresh foods that are not processed or high in sugars and fat.  Learn to fill up on what is good for you and construct a diet plan based on the huge variety of good foods out there.

 Key Factor Four – Drink Plenty Of Water Every Day

 Water is an excellent weight loss tool. The feeling of dehydration is very easily confused as hunger pains. Try this little experiment next time you have hunger pains – soon after you have already eaten – drink a glass of water. You should find that your cravings subside considerably.

 It is also possible to get extra water by eating plenty of fresh fruit and vegetables. This will help your metabolism to burn extra calories quicker. If you are really serious about losing weight, then maintaining water levels is a must.

Key Factor Five – Don’t Get Up!

A lot of weight loss plans fail when an individual gets frustrated from a lack of immediate benefit. The issue here often seems to be that the initial expectations of the weight loss regime are set too high.  Failure to reach these goals leads to dejection, anxiety, and eventual reluctance to continue the plan. You should aim to set realistic goals. Nobody losses weight safely overnight. You should also think about the immediate benefits gained from exercise. Think about how more energetic and alert you feel during exercise and afterwards. Think of the other benefits you may notice such as better sleep. Remember – there is a lot more to exercise than just weight loss.

Trick One

If you want to lose weight it is best to talk to your GP or practice nurse first. They can give you dietary and fitness advice. You GP will make sure that your weight loss plan is the correct one for you. They will also have information relating to local slimming clubs and support groups.

Trick Two

One of the most useful tools you can use is the ‘calorie calculator’. This is a formula used by nutritionists. It helps you to work out everything from your recommended calorie intake to the type and amount of exercise you should expect to put in a week. By using this formula you can quickly tailor a weight loss plan according to your own requirements. Check out government websites for further free information. There are also many simple to use calorie calculator formulas out there on the web.

Trick Three

• Think of how you can get as many extras into your daily routine as possible.  Grab a pen and paper. Write all of your ideas down. Pick out your favourites. You are far more likely to stick to an exercise plan if you enjoy what you are doing. Here are just a few ideas to get you started.
• Go for a 10 minute walk every day. You can then start to build up the length of the walk over time.
• Get off the bus one stop earlier.
• Start to cycle rather than use a car for short journeys.

Incorporate small steps like these into a weight loss routine of proper diet and exercise. You will greatly increase your weight loss potential. So get out there and get active! Even if you choose to go window shopping!

Trick Four

Breakfast really is the most important meal of the day. Contrary to certain beliefs, breakfast is not to be skipped.  It is a vital source of energy that will help you to start the day. It also helps to fire up your metabolism to burn off extra calories. Furthermore, breakfast is an easy way to include some nutritious foods into your diet. These include wholegrain breads, oatmeal and low fat dairy products. You could add your favourite fruits into your cereal. This will help you on the way to a healthy and energetic start to the day. Next time you visit the supermarket, invest in buying 7 days worth of healthy breakfasts.  Fresh foods are the best option. You should notice some immediate health benefits.

Trick Five

When things get tough, we all need a someone to talk to. One key trick is to find a weight loss buddy. You could also join a local weight loss support group. If you want to lose weight, it is important to have the support of your family and friends. They will help you to stay motivated at times when you are tempted to give up. They will also let you know if you are being unrealistic about your weight loss goals.