developing a success mindset, growth mindset

14Jun2022

Holistic Family Practice Mental Health June 14, 2022June 14, 2022 0 Comments

Developing A Success Mindset

Coming across a motivational video, quote or just someone doing something, the thought of achieving our goals often strikes our mind if we are looking to create a growth mindset. Unfortunately, for many of us, that rush of optimism lasts no longer than a day and is not continually supported by actions towards the goal.

Developing a success mindset is based on motivation and passion. When you look at people who have a growth mindset and have achieved what most can only imagine, you’ll realize that it is so much more than just motivation and passion.

The secret behind their success is a growth mindset. They follow and stick to developing a success mindset until the goal is ultimately achieved.

If you’re passionate enough to stick to your goals, you’ll find these mental traits of developing a success mindset is very helpful in achieving your goals, so let’s have a look!

Build Your Willpower

The Domino Effect of a growth mindset starts with willpower.

Successful people who have learned about developing a success mindset understand that achieving their dreams is only possible by working hard on themselves no matter what.

Nobody else is going to serve you the plate. You’ll have to do it yourself!

By building courage by facing challenges, they realize that stepping out of their comfort zone is necessary to make room for growth. That is what it takes to build a growth mindset.

Fear and challenges are not an issue for people who develop a success mindset, but they use them as a bridge to build their willpower.

Successful People Learn to Take Responsibility

Taking responsibility for their actions is an essential trait of people who have learned about developing a success mindset. They own their mistakes and learn from them to encourage healthy productivity.

Holding themselves accountable for their actions does not only help them avoid future errors, but it also becomes an inspiring lesson for others to learn from. This growth mindset looks at situations and events as an opportunity to learn, grow, and prosper.

Trust the Process

The process may be long, but the destination will be worth it- and this thought is what keeps us going!

Developing a success mindset means that you remind yourself that change is not something that happens overnight.

It takes time and effort to pave the path to success, and being patient through it is what matters the most especially as you learn to create a growth mindset.

Strive to Improve

If you don’t strive to improve yourself from mistakes, how can you move forward in life?

We all make mistakes, but boosting yourself by developing a success mindset using lessons from experiences gained is what makes successful people different from the rest!

It also includes the ability to take constructive criticism and use it to fix any weak points. In other words, it’s important to let your mistakes become a motivating factor if you really want to grow.

Learning and improving from mistakes and criticism is an essential trait you’ll see in every successful person and is a part of having a growth mindset.

Stay Committed

The intention in itself will never be enough. Successful people accept that advancing through the journey will be difficult and that staying committed to the effort no matter what is absolutely crucial to attaining their dreams.

People who have worked on developing a success mindset keep themselves focused and inspired by keeping their dreams at the back of their mind.

There’s no ‘I’ll do this later.’ Do it TODAY, no excuses! That is what it means to have a growth mindset, always expand in your thinking and push past your boundaries.

Learn to Adapt

The key to developing a success mindset is to understand you’ll not always be in control of everything.

With that mindset, successful people adapt to new situations and use them in their favor to broaden their opportunities.

As a part of having a growth mindset, instead of endlessly complaining, get the best out of the circumstances to reach their full potential.

Control your Emotions

Mastering self-control can come in handy in most situations especially if you are committed to developing a success mindset. Successful people don’t let their emotions get in the way of their dreams.

Apart from controlling their emotions, successful people have excellent communication skills.

They dispose of conflicts calmly and healthily express distress or anger.

After all, patience is the key to success and a growth mindset.

Final Words

People who seem destined with their success stories aren’t always the way we see them.

The truth is, every successful person has worked on themselves to develop the traits necessary to attain their goals by having a growth mindset.

We all might have a different picture painted in our minds when we think of developing a success mindset, but the mental route to get there is pretty much the same.

What are you waiting for?

Now that you know the mental traits of successful people, you can get yourself out of a slump!

If, of course, you manage to apply them… The earlier you control your thoughts, the more successful you become!

breathwork benefits, how to do breathwork

14Jun2022

How To Do Breathwork

It’s easy to forget that we are all breathing, and without it, life is not possible (Duh!) Breathwork benefits all organ systems by providing oxygen to the cells, organs, and tissues of the body.

But have you ever noticed how your breath changes depending on whether you’re relaxed or under stress? If you are stressed, you may have a tendency to hold your breath. If you are more relaxed, you may breathe deep.

This is because the body naturally adjusts its breathing patterns as our emotions and states change. However, when you learn to master your breath you can access many breathwork benefits.

With this in mind, we can say that though cliche, breathing can, in fact, be a very effective way of managing stress levels as one of the many breathwork benefits.

If this sounds interesting to you, keep reading as we unveil more exciting facts to learn how to do breathwork that can give you cues as to how exactly you can implement breathing for your best approach to stress management.

Support Your Body through Breathwork Benefits

Alright, if you’ve reached this point of the article, odds are you are now paying more attention to your breath, therefore are interested in learning more about how to breathwork in a more intentional way.

Perhaps, you are even breathing… Consciously.

Okay, stop right there! You’ll be breathing consciously for some time now until it gets back to the normal, automatic breathing pattern.

What we mean to tell you here is that breathing is the ONLY semi-automatic function of your body that you can control. How to do breathwork involves you being fully present and engaged with your breathing. However, most of the time we are unconscious of our breath or the breathwork benefits.

It makes sense that you would be unconscious to breathing because when you think about it – You don’t have to do anything in order to keep the following going:

Digestion
Blood pressure
Body temperature regulation
Saliva secretion
… Thinking

That is to say that, for the most part, your body runs on an automatic pattern, regulating everything that it needs to keep you going healthy.

However, one main point to emphasize here is that because we have the gift of consciousness, we often tend to disrupt the body on its way to optimal health by clinging to stressful thoughts.

This is where stress management through learning how to do breathwork comes in!

The Ancient Practices

For centuries, Yogis, shamans, and healers have known that within us lies the infinite potential for internal healing.

And guess what the primary tool for tapping into those internal capabilities of our sacred bodies in those ancient practices is? You guessed it, them learning how to do breathwork.

How To Do Breathwork — breathe with blurring background

Breathwork benefits us by tapping into the part of our being that can do all the healing for us.

But certainly, our skeptical human nature implies that we wouldn’t trust blindly in such ancient practices nowadays.

We need concrete evidence that says – THIS is the mechanism of work, which is why everything works as it does.

The HeartMath Institute

Luckily, people know this fact about our skeptical human nature, and thanks to curiosity (not the Mars rover), there have been discoveries made in the relationship between how to do breathwork and breathwork benefits.

More specifically, we’re referring to the discoveries made by the HeartMath Institute.

The Heartmath Institute is a non-profit research and education organization pioneering discoveries about the heart’s intelligence for 30 years.

Read Also: Human Behavior Theories

HeartMath founder Doc Childre was one of the first scientists to demonstrate how the heart sends signals throughout the body, regulating many aspects of human function—physical, emotional, and mental. He also discovered that different emotional states correspond to specific patterns in these signals.

In other words, our hearts have their very own mini-brain (brain-like cells) and language! How cool is that?

The Coherence

One of the main findings of the institute was the intimate connection between the two most vital organs in the body – The brain and the heart. One could say this connection is bridged by use of breathwork benefits.

The mini-brain mentioned above in the heart is a set of sensory neurites (again, brain-like cells) that can think, feel, and remember independently of the brain.

Though independent, however, this so-called “extended neural network” is what enables the brain and the heart to communicate on a deep level.

The institute found that not only does the brain send signals to the heart about how it should operate, but the same is also valid vice-versa! (i.e., the heart also sends signals to the brain)

When the two organs work in harmony, scientists refer to it as “Brain-Heart Coherence.”

In this state, we experience elevated emotions like joy, gratitude, love, compassion, and high levels of intuition, accompanied by the absence of stress (oops, we let that oxymoron slip)

Now, guess what’s a literal shortcut to this state…especially if you learn how to do breathwork.

Your Breath, Friend!

The HeartMath institute puts a lot of attention on one thing in specific- You DON’T really need to be a yogi or a monk to tap into these extraordinary states of bliss, gratitude, and calmness to learn how to do breathwork.

As a matter of fact, the most ordinary person living a normal life can do this on a day-to-day basis, even in the comfort of their own home (yeah, you don’t need to go on the top of a mountain).

The key here is to use your breath as the means of linking and synchronizing the work of your heart and brain to access breathwork benefits.

Breathe and feel as if you would if you were in a calm environment and your body has no other choice but to obey and become calm, quiet, collected, and harmonized.

The Practice of How to Do Breathwork

Luckily for us, the institute didn’t just let this information hang out there to leave us wondering what we should do to achieve such states.

They have also provided us with the exact how to do breathwork to access breathwork benefits, which they refer to as Heart-focused Breathing.

This breathing technique is all about placing your attention on the heart area and breathing deeper and slower than you normally would.

Step by step, the process would look a lot like this:

Place your attention on your heart and its work

Observe it for a little while and swipe any intrusive thoughts

When your full attention is on your heart, breathe in slowly for 5-6 seconds

Then, breathe out slowly for the same time that the inhale took you

With each exhale, you have to relax any parts of your body that are tense and swipe any intrusive thoughts that come to mind.

A key point here is to make your breathing smooth, regular, and unforced – This is a pretty meditative state!

In doing this for as little as 3-5 minutes a day, you will experience amazing breathwork benefits related to stress management and overall levels of energy throughout your daily life.

So go ahead, try it! Place some attention on your heart and give it some love!

Consciously choose to reduce the noise in your head and focus on the present moment, and you, for yourself, will see the major difference in how you think, act and feel.

Breathe.

human behavior theories, types of human behavior

13Jun2022

Holistic Family Practice Mental Health June 13, 2022June 13, 2022 0 Comments

Human Behavior Theories

Human behavior theories have been studied for a long time, and thanks to various research bodies and wearable technological gadgets, types of human behavior have been better understood by many.

Human behavior Theories shouldn’t be mistaken for social behavior as both have different meanings; the former is influenced by cultures, emotions, genetics, authority, etc.

While the former is solely influenced by other members of the same species. Understanding types of human behavior is crucial in this present age as it gives a detailed explanation of how a certain person behaved. And also, it provides insights on how to position oneself amongst others.

Human Behavior Theories

There are a lot of types of human behavior theories out there, and CONDITIONING seems to be the most prevalent. The conditioning theory made us know how people can be groomed to behave in a specific way. For instance, a kid born in a ghetto area can choose to become a gangster without strict supervision, but under strict supervision, the child can be conditioned not to imitate the gangsters in the neighborhood.

There are two types of Conditioning, just like the human traits; one will be dominant while the other will be recessive.

Classical Conditioning

This type of conditioning occurs when humans associate stimuli with a particular action (stimulus-response pairing). For instance, we all have a specific response we give when something happens to us.

If you’re the type that loves to grab a bite at a restaurant whenever you’re hungry, and you keep doing that consistently for an extended period, you will develop a stimulus to that action, and someday you will be filled to the brim but will still salivate to grab a bite when walking towards the restaurant.

Classical conditioning makes you follow your instincts instead of the rules.

Operant Conditioning

This type of conditioning occurs when a behavior is controlled by stimuli and is present via positive or negative reinforcement.

A kid who disobeys his father might be scolded for such a thing. Such a kid will associate disobedience with scolding.

Likewise, an individual that was advised to start studying a few months before his exam and finally passed his exams with flying colors will associate good grades with adequate preparation.

Types Of Human Behavior

Attitude Based

Human attitude has a lot to contribute towards human behavior theories. Whether positive or negative, attitude affects the choices humans make.

A positive attitude can make a human more relatable, open-minded, and even share secrets with another person.

In contrast, a negative attitude can make humans cold and tend to segregate themselves when they feel unwelcome.

Interest-Based

Interest is another exceptional way to know human behavior. A person’s interest tells a lot about his exploits; a student who has a vast interest in mathematics will pay attention in class and will likely choose the mathematics teacher as his favorite teacher; it shouldn’t be rocket science when such a student ace mathematics examinations.

An individual who has zero interest in a task will fail woefully at it irrespective of the number of times the task will be explained to him.

Personality Based

Types of Human behavior are also dependent on personality. We all have friends that are cool and very friendly, while we know other groups of people in school or at work that are hot-tempered.

However, types of human behavior cannot be understood within a short frame of time.

It takes time to know them, spend quality time with them, and with time you get the kind of personality such a person has.

Conclusion

Should you find yourself struggling with your human behavior, try digging into your past to let go of the traumas so you can be free. Releasing old thoughts, emotions, and traumatic memories can help you to be able to create a new personality, one that is free from distortion. It is often believed that the less someone is healed the more triggered they are by the various events in life. If a person is healed, they are less likely to be triggered by outside circumstances. They often feel more empowered, positive, peaceful, and calm.

Resolve the essential issues you left unattended to, and watch how impactful you will become for your own greater good and yourself too.

Most importantly understand that we all struggle with these aspects of self. This is the practice of being human.

4Jun2022

Holistic Family Practice Health, Physical Health June 4, 2022June 6, 2022 0 Comments

Free Radicals – What Are They?

We’ve all heard of free radicals before, but what are they, exactly? According to dictionary.com, a free radical is “an atom or molecule that has an unpaired electron and is therefore unstable, capable of causing chain reactions, that destabilize other molecules and generate more free radicals.” Why should we be concerned about them, simply because of free radical damage. Free radical damage is often referred to as the process of aging.

In other words, they’re unstable little buggers that can cause all sorts of damage if they’re not kept in check.

Luckily, our bodies have built-in mechanisms for dealing with them – but it’s still important to be aware of free radicals and their effects.

Not to mention, many of our modern-day habits lead to the accumulation of free radicals, so it is also essential to take these out of the equation.

So read on, and next time someone mentions free radicals, you’ll be able to sound like you know what you’re talking about!

What Exactly Are Free Radicals?

So as you just learned, they are atoms and molecules that have an unpaired electron.

Due to their instability, each of them can seamlessly latch onto other molecules in the body.

As a matter of fact, a free radical will always choose the closest molecule to latch on to and take its electron, and that same molecule, in turn, becomes a free radical.

So you see, once this process has started, it can grow into a hardly controllable chain reaction and cause many negative changes in the organism.

Now, free radicals are naturally found in the body, but the thing is that just like anything else if there’s too much of it, that will likely lead to some damage!

So What Leads To Free Radicals?

This ‘surplus’ of free radicals that we said can be quite damaging can be caused by a variety of factors, such as environmental and habitual factors.

When we’re talking pro-free radical factors, think:

Tobacco smoking
Environmental air pollution
Processed foods
Alcohol

Now, it’s important to remember that a surplus of free radicals changes the way that cells function, thus damaging lipids, proteins, and even DNA.

Damaged DNA can significantly impair the immune system, leading to the possible development of a variety of diseases.

The best-case scenario is that you won’t develop any serious conditions but will age rather quickly.

And that, too, isn’t something we want!

The Defense System – Antioxidants

Alright, what we learned so far hints that free radicals are like an evil army trying to destroy the organism.

And we know for a fact that the organism itself can recognize such things and act against them.

In this case, the body’s defense system against free them is built on the foundation of antioxidants!

Essentially, antioxidants are protective substances that help neutralize the potentially damaging effect of free radicals.

As the name suggests, antioxidants buffer the oxidative reactions inside of the cells.

Now, the body naturally produces some powerful antioxidants, such as alpha-lipoic acid and glutathione, but it’s important to remember that food also provides a flurry of antioxidants.

Essentially, the primary food-derived antioxidants are:

Vitamins A, C, E
Zink
Copper
Manganese
Beta-carotene

An important thing to remember is that the body would naturally control the free radical production and its neutralizing in normal conditions.

However, in our modern-day cities, the conditions are everything else but normal, which implies that we should aim to minimize environmental and habitual factors while also focusing on macro and micronutrient-rich foods.

Both of these combined will ensure that our bodies thrive in the best environment possible while also getting all the nutrients needed to recover, grow and fight off any unwanted free radicals!

Here are our favorite sources of antioxidants:

Carrots
Walnuts
Turmeric
Apples
Broccoli
Grapes
Multivitamin supplements

Final Thoughts

Free radicals are the bad guys of your body. They cause damage to cells and DNA, but they can be neutralized with antioxidants.

You can’t eliminate them, but you should know how to minimize their effects.

So listen, if you want to age gracefully and live a healthy and happy life, avoid bad habits, breathe fresh air and eat plenty of nutrient-rich foods!

Oh, and stay tuned to our blog as we post more content to help you live your best life!

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4Jun2022

Holistic Family Practice Health, Physical Health June 4, 2022June 6, 2022 0 Comments

Reflexology Massage

Foot massage or foot reflexology has a Chinese origin. It dates back to more than 3,000 years ago and is used in the prevention and cure of many health ailments by accessing pressure points in feet.

Some in fact say foot reflexology massage dates back to ancient Egyptian times due to archaeological findings in cave drawings in Egypt.

The principle of massaging pressure points in feet rests in the premise that the meridian network connects all tissues, organs and cells in our body. Each organ in the body is connected to a specific reflex point on the foot through the intermediary of nerves.This technique is known as reflexology massage. A trained reflexology massage therapist is usually called a reflexologist or zone therapist. A reflexologist massage therapist can put pressure on different pressure points in the feet. These points correspond with meridians or energy lines on the sole, top and side of the feet to determine the cause of illness.

By using pressure to these reflex pressure points in feet, the foot reflexology massage is good for stimulating the activity of internal organs, and to improve blood flow and lymph circulation. Thus, the top to bottom well-being of a person can be made through the feet.

The principles of foot reflexology massage is not usually in congruence with western allopathic medicine. Western medicine merely sees the foot as a body part comprising of bones, ligaments and joints.

However, foot reflexology massage is fast gaining much popularity and acceptance as an alternative health treatment.

In fact, over recent years it has become regularly the number one requested holistic therapy amongst complementary treatments s recorded by a number of complementary societies.

Fans of foot reflexology massage believe it can help not only colds and minor ailments, but more serious ailments as well. These ailments include liver dysfunction, constipation problems, chronic headaches, skin allergies and much more. It is not tested or proven that massaging the pressure points in feet can do all of these things but it most certainly cannot hurt anyone.

Like most Oriental medical techniques, foot reflexology massage is a holistic treatment. It concentrates on treating the whole person rather than just the symptoms of one particular ailment.

While Western medicine promises speedy recovery of all unpleasant symptoms, foot reflexology massage therapy does not, nor should it. It can be slow and gradual but with longer lasting effects seeing as it aims to treat the root cause and not just symptoms.

A series of visits is necessary to strengthen the body and to bring the body back to balance. It is important to understand that this impacts the bioenergetic system and not the biochemical system. When the person is hitting pressure points on the feet they are stimulating their meridens which are their energy centers.

It is important to see a qualified therapist who will have had many years of training and case studies as this will yield the best outcome.

An average session of foot reflexology massage in the US, can set you back as much as US$40-100. In the UK depending on where you are, the prices can be similar at 30 – 75 pounds per hour, Thus, foot massages over a period of time, can add up in terms of costs. But the benefits will add up too and most therapists will certainly do group booking discounts if you take out a course of treatment.

Naturally, for practitioners and believers of foot reflexology massage, the cost for good health is well worth it. The alternative would have been money spent in clinics and western hospitals for prescription drugs and perhaps, invasive surgery. Not to mention time away from working or doing those activities which you enjoy.

Your health is always a priority and massaging pressure points in feet or reflexology is certainly one that I would highly recommend you try as it really has many great benefits and is wonderfully relaxing too.

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Holistic Family Practiceva

Category Archives: Health

Developing A Success Mindset

Build Your Willpower

Successful People Learn to Take Responsibility

Trust the Process

Strive to Improve

Stay Committed

Learn to Adapt

Control your Emotions

Final Words

How To Do Breathwork

Support Your Body through Breathwork Benefits

The Ancient Practices

The HeartMath Institute

The Coherence

Your Breath, Friend!

The Practice of How to Do Breathwork

Human Behavior Theories

Human Behavior Theories

Classical Conditioning

Operant Conditioning

Types Of Human Behavior

Conclusion

Free Radicals – What Are They?

What Exactly Are Free Radicals?

So What Leads To Free Radicals?

The Defense System – Antioxidants

Final Thoughts

Reflexology Massage

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