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“I’m so happy I found your account! I see your work all over the place, but I never knew who made it!” 

This was a comment I received on Instagram last week, and it’s not the first of its kind. Last week I hit the 100,000 follower mark on Instagram, which, silly as it sounds, was a big deal to me. I know I’m supposed to act like I don’t care about followers and these numbers don’t matter, but when you’re a brand — when you work hard to put up content almost daily and the number of people you reach correlates to your ability to actually afford groceries and rent — these numbers do matter. It was a really exciting milestone for me, but its brought to the surface some really mixed feelings I have about Instagram.

I love Instagram, obviously, and I want the platform to continue to thrive, but there are some major downsides for creators. Creators post on there, driving traffic to the app, but, unlike a platform like YouTube, creators aren’t compensated for all of the work they do to bring people to the app. That’s a big scale problem, and one that I don’t have the capacity to directly address, but there’s also the sharing (and, all too often, stealing) issue, which is what I want to talk about here. 

Before I get into it, I have to admit that writing about this is difficult for me, because I feel the following: 

• Worried that I’ll sound ungrateful for my audience
• Silly for being angry about something like Instagram
• Embarrassed that my ego is possessive of my work
• Annoyed that I have to care about “credit” as a creator

But, as uncomfortable as I feel writing this, it’s something I’ve been wanting to talk about for a long time. See, over the past few years, things have changed a lot in terms of Positively Present’s content and audience. Part of this has been my personal growth, my desire to create and share art in addition to writing, and part of it is a shift in the way people consume content online. I used to just write (and occasionally create images or illustrations) here on the site. They would get shared, yes, but typically with a link to the site so it was a give-and-take situation: someone would take my work and share it and, in return, I would be given the opportunity to reach new people. But, with Instagram, all of that’s different now. It’s a lot more take than give. Because Instagram doesn’t make it easy to share links (particularly if you don’t have a large account) or credit creators, it’s up to individuals to give credit, and many people don’t know how (or even that they should). 

I’ve shared guidelines before (the number of times a day I have to write “Check the FAQ story highlights for details on sharing!” is mind-boggling), but I thought I’d write them out again here. Keep reading for more on why these guidelines are so important for creators (’cause it’s about way more than wanting more followers!).  

PERSONAL ACCOUNT GUIDELINES

Creators love when personal accounts share their work because we’re getting a real, positive promotion from someone who genuinely likes our work and wants to share it with family and friends. Unfortunately, because the everyday Instagram user often isn’t familiar with Instagram etiquette, they often don’t know to credit properly. Here’s the deal:  

• Always mention the creator in the first two lines of the caption.
• Always tag the creator in the image itself.
• Never filter, crop, or edit the image (doing so is changing the work without permission).
• Never share a bunch of one creator’s photos in a row (it’s just rude. and weird.).
• Consider purchasing something from a creator, particularly if you share the work frequently.
• Stop following freebooting accounts (see below) and follow creators instead. 

BRAND ACCOUNT GUIDELINES 
 
Ideally, brands should be paying creators to make content for them — particularly the large brands — but since this isn’t how things seem to work for the most part, at the very least, brands should do the following: 

• Always ask permission before sharing. Large brands that have shared my work, magazines like Shape, Glamour, and Teen Vogue, do this. Smaller brands frequently do not, and it’s problematic because no creator wants their work connected to a cause / product / celebrity they don’t support.
• Always mention the creator in the first two lines of the caption. This is especially important for brands to do because, if you’re getting content for free, the very least you can do is drive some traffic to the creator’s account. 
• Always tag the creator in the image itself.
• Never filter, crop, or edit the image (doing so is changing the work without a creator’s permission).
• Never share a bunch of one creator’s photos in a row (it’s just rude. and weird.).
• Never imply the creator is a partner of or affiliated with the brand (unless a paid partnership is in place). 
• Never use an image to promote a sale, promotion, event, or other business-related content. 
• Hire the creators you really like to create custom work for you. It’s way cooler than just reposting! 

FREEBOOTING ACCOUNT GUIDELINES

Freebooting accounts are Instagram accounts (like this) that do not create any of their own content, but instead share only other people’s content to grow their own page. I’m not fully aware of the purpose of this and, in many cases, I don’t believe it’s malicious, but it’s still harmful to creators and particularly unfair when these freebooting accounts grow very large and receive compensation in the form of sponsorships, ads, and other partnerships — all while creating no work of their own. 

• Never share creators’ work unless you’re going to create work of your own. 
• If you want to curate things, hop over to Pinterest. That’s what it’s for. 
• Why are you doing this? What are you getting out of it? Likes? Stop it. 
• Just cut it out.
• No. 
• Stop. 
• Seriously. Why? 

So, why these guidelines? Why not just share my work and not worry about the credit? (A creator I love specifically says that anyone can share her work without credit and, as much as I love the idea of that — so selfless! so altruistic! — it plays all too well into the age-old tale of the starving artist, the notion that, in order to be creative, one doesn’t actually make a living off one’s work.) In reality, credit — as silly as it sounds — is a huge deal for creators.  

As far as I can tell, there’s never been a period of time in history where creators’ works were just taken and used whenever and wherever. If, back in the day, you owned an art shop, you couldn’t just take a painter’s work and then sell it as your own without physically stealing the paintings. Now, it’s just a few taps on your phone, and you can take creative content and share it. For free. All the sharing is wonderful in that in can, if an image is credited properly, drive traffic to a creator’s account. 

But, most of the time, creators’ work isn’t credited properly (or at all). I personally struggle with this a great deal. On one hand, I want to be open and carefree and think, I’m just generous creator and I’m happy to have my work shared and appreciated, even if I don’t receive any appreciation or compensation for it. But another part of me can’t seem to shake the notion that this work is mine. It whispers to me, You worked so hard on this. Why shouldn’t you receive credit or, god forbid, compensation for what you’ve done? 

I don’t want to feel the “mine-ness” of my work, but I do. Every time I see my work shared without credit, it feels like a sharp sting, a pinprick in my heart. Every time I see my work with the signature removed — someone’s deliberate attempt to claim it as their own — it feels like I’ve been shoved to the ground, wind knocked out of me. 

This feeling of ownership is a strange mix of selfishness (That’s mine!, my mind squeals like a toddler when her toy has been snatched away) and selflessness (Hey! When you just share others’ work, you’re really missing out on the joy of creating it yourself!, my mind also exclaims.) It sounds silly to say, but I almost feel guilty, being part of this culture that encourages people to look and share rather than make and create. Sometimes it feels like I’m spinning around on a giant dance floor — not the best dancer in the world, but having a damn good time — with all of these people standing on the sidelines saying, “Wow! I love your dance moves! That looks fun!” and I want to yell, If you like it, get out here! Try it. Make something! 

It makes me wonder: Why are creators giving so much away for free? (Answer: Because they have to in order to gain followers and be considered “successful” enough to be worthy of brand deals, ads, book contracts, etc.) What kinds of creativity are we losing by staring at screens filled with things other people have made instead of making things ourselves? (Answer: Unknown, but probably a lot of cool stuff!) Maybe we’d be better off if people put down their phones and picked up a pencil or a paintbrush. Perhaps this makes me sound ungrateful and petulant, but I’m constantly conflicted by the desire to make work that is appreciated and the desire to work alone quietly, undetected. And, as strange as it might sound if you’re not in the same position, it’s actually really stressful to be torn between these two things.

You might be thinking at this point: If you’re so bothered by this, why don’t you just not share it? Or just post it on your website? There are two main reasons I continue to share my work on Instagram (and other social media platforms): (1) It’s one of the best ways to grow an audience and, therefore, make enough money to (barely…) be able to afford food, and (2) I genuinely enjoy it and want to help people. Have you ever heard that old saying, What would you do all day if you didn’t have to worry about money? Well, I’m doing it. I love writing and drawing and creating and sharing and helping other people with simple things that speak to them. I really do. I don’t really care about getting credit — yes, there’s a part of me that thinks “mine!” but most of me really just wants to make things, even if no one sees them — but I do care about making a living and, like it or not, getting credit indirectly leads to getting paid.  

With this post, it’s not my intention to sound whiny or thankless — particularly amidst the joy of reaching a big Instagram milestone! 100k! Hooray!! — but, as much as social media feels like a frivolous time-waster, for a lot of creators — including me! — it’s really not. It matters. It’s how we find work, sell products, build brands that will attract publishing houses or product distributors or whoever else can help us to grow our businesses. And, remember: the more a creator succeeds, the more content you’ll likely get.

Mostly, I just wanted to get all of this out of my mind and into words. It’s a weird and wonderful time to be a creative, and I’m incredibly grateful for all of the appreciation and opportunities that have come my way as a result of Instagram (and social media in general), but I think it’s important for people who aren’t creators — those who are consuming the content — to think about the other side to all of this free art. Creators are real people, people who work really hard to make things, and if you like what they do, you should support them — at the very least, by crediting their work, but, if you can, by actually paying for their work. 

If you can, buy something from a creator you follow this week. Pick up an art print. Buy a book. Or, if that’s not an option, try creating something yourself. Above all, that’s what I’d really love to see: more people creating, fewer people consuming. (Stay tuned for more on this soon!) 

I obviously had a lot to say on this subject, but I’d love to hear from you, too! Are you a creator? What is your experience with Instagram / sharing / social media? If you’re not a creator, do you think about this? What are your thoughts now? Let me know in the comments section below!  

If you want to know the truth, I’m not often happy. I was born with a disposition that lends itself to melancholy and anxiety. I’ve always been a worrier and I’m prone to bouts of deep, dramatic sadness. But I’m not complaining. You know why? Because happiness isn’t my life’s goal. And, if you’re looking for honesty here, it shouldn’t be your life’s goal either. 

One of the greatest struggles I’ve had over the past (almost!) 10 years of working on Positively Present is misconception that happiness = positivity. In fact, that was one of the greatest struggles of my life before I started truly understanding positivity. I was taught — as most of us are — that the ideal life is a happy life, but the fact is: happiness isn’t something you can guarantee, and making that your life’s focus is going to lead to intense disappointment and a constant, feverish need to find the next source of happiness as soon as the feeling fades. 

Back in 2015, I wrote a post called Happiness Is Not a Choice: The Difference Between Happiness + Positivity, and after reading a bunch of happiness-related quotes (in preparation for the 2018 Gratitude Challenge — it’s not too late to join in if you want!), I decided I wanted to revisit the topic since I think it’s one of the most important distinctions for anyone who wants to live a more positive, present life to understand. 

Here are some of the differences between happiness and positivity, along with some thoughts on each! 

Happiness is a mood.
Positivity is a mindset.

Happiness is fleeting. No matter what wonderful thing happens, the happy feelings will only last so long, and that’s because, like any emotion, happiness is transitory. Positivity, on the other hand, is a way of seeing the world. It’s an attitude that you can embrace no matter how difficult the circumstances. Regardless of how you’re feeling or what you’re experiencing, you can always choose to look for the good (even if the “good” is simply a life lesson that will ultimately make you stronger) and hope for a better tomorrow.  

Happiness may be out of your control.
Positivity is a choice you can always make. 

When you’re having a terrible day or something horrific has happened to you, it’s going to be difficult (if not impossible) to be happy. Happiness can sometimes be within your control based on your choices in life, but there are a lot of things we can’t control that cause unhappiness. Positivity is always within our control. Being optimistic — no matter how bad the situation — is a choice. You might be miserable, but with a positive attitude you can still believe that better things are coming and that you can take away something meaningful from every experience. 

Happiness is generally short-lived.
Positivity can be ever-present. 

Think about the last time you were truly, joyously, can’t-stop-smiling happy. How long did it last? An hour? A day? A week? Happiness, no matter how amazing the cause of it, doesn’t last for long. It’s wonderful and amazing when it happens, but it’s not a state of mind; it’s an emotion. But positivity is different. It’s a mindset, which means that, as long as you continue to work on it and practice it, you can keep it around forever. Happiness is fleeting, but positivity can be ever-lasting. 

Happiness is part of a disposition that can be inherited.
Positivity is life-changing skill that can be learned. 

Happiness is an emotion, but it’s one that some people are more likely to experience simply based on how they were made. Some people are more likely to be joyful and cheerful, to have inherited a sunny disposition. Unfortunately, some are less likely to have inherited those traits, making the emotion of happiness more elusive. However, that’s no reason to despair, because, regardless of the disposition you’ve inherited, you can learn the art of positivity through practice and patience. It’s not always easy, but it’s much more possible than changing your DNA! 

Happiness all the time would be miserable.
Positivity all the time leads to contentment. 

Can you imagine what it would be like to be happy ALL the time? In theory, it sounds amazing, but, in reality, there’d be nothing to compare it to, so it wouldn’t seem like anything special. In fact, it would probably be quite maddening if all of the sudden you were given everything you ever wanted and never again felt any emotion other than happiness. Being positive all the time, however, is one of the best ways I’ve found to lead a more contented, accepting life. It’s a skill that will transform every aspect of life — making the happy moments happier and the painful moments less painful. 

Happiness is a goal that might not be achieved.
Positivity is a mindset one can adopt with certainty. 

No matter how hard you might work toward what you think will bring you happiness — the perfect partner, career, etc. — you might not be able to achieve it because, let’s face it, life is like that sometimes. No matter how badly you want something, it’s not guaranteed. And, once you get that thing, there’s no guarantee it’ll make you feel happy (nor a guarantee on how long it’ll make you feel happy). A positive attitude is a mindset you can choose with certainty, no matter what life throws at you. And, I can 100% assure you that, no matter how bad things get, positivity will only make them better.

As you can see, the differences between happiness and positivity are multitudinous. As many times as they’re interchanged in popular culture, it’s important to remember that they’re not the same thing. Happiness could have you chasing after things for decades, endlessly waiting for the day when everything feels perfect. Positivity will always meet you right where you are, good day or bad day, through all of life’s ups and downs. If you spend your life chasing happiness, you’ll always be on the hunt for something. But if you focus on mastering the skill of positivity, you’ll be able to make the most of wherever you are, whatever comes your way.

Like what I’m doing here on Positively Present? Sign up for Patreon and support my work! Learn more about it by checking out the Patreon page or my FAQ post. And, of course, you can reach out to me via email if there’s anything you want to know more about! 

When we learn to approach our struggles with self-compassion, acceptance, and the love of a support system, we heal more effectively by creating an environment that promotes care, growth, and understanding.

Practice Self-Compassion

It’s easy to be hard on ourselves when things aren’t going well. We might blame ourselves for a bad situation or feel guilty for not “handling things better”. However, self-compassion is key to overcoming hardship.

Allow yourself the space to struggle without judgment. Be kind to yourself, you’re only human. Speak to yourself kindly, acknowledge your efforts, and avoid self-criticism. Self-compassion helps break the cycle of shame and guilt and creates a healthy foundation for healing.

Just as you would comfort a friend, going through a difficult time, give yourself the same kindness, patience, and understanding.

Accept the Process of Healing

Healing from hardship is not a linear process. The key is to be patient with yourself and trust that this process will unfold in its own time. Trust the journey, even if it doesn’t always look the way you imagined. Healing involves ups and downs, good days and bad days, but with each step, you’re moving forward.

Remember, healing isn’t about “forgetting about it” or “getting over it”. It’s about learning to live with the experience in a way that doesn’t control or define you. With time, support, and resilience, you can emerge from hardship with a deeper understanding of yourself and a stronger sense of acceptance and inner peace.

Lean on Your Support System

If you’re struggling, don’t hesitate to reach out to those you trust, either family, friends, a therapist, or the community. Sharing our struggles with others lightens our emotional load and helps us gain perspective. Talking to someone who listens without judgment can make us feel understood and validated.

If you’re not ready to talk to someone, consider writing down your thoughts in a journal. Expressing yourself through writing can provide clarity, release stress, and allow you to process your emotions privately before sharing them with others.

You Are Stronger Than You Think

When life feels tough, remind yourself that you are capable and resilient. And that you are never alone. Hardship may be part of life, but it does not define your story. The way you rise from it, the lessons you learn, and the person you become in the process, that is what truly matters.

In a world that often teaches us to long for stability, permanence, and control, it can be hard to accept the truth that nothing lasts forever. From our relationships and careers to our thoughts and emotions, everything is in a constant state of change.

In many philosophical and spiritual traditions, particularly in Buddhism, impermanence is seen as an inevitable aspect of existence. But how can we find peace with the idea that nothing stays the same?

What Is Impermanence?

Impermanence is the universal truth that all things are temporary, whether it’s a sunset, a season, or a mental state. No matter how stable it may seem, nothing is immune to change. People age, relationships evolve, and the things we hold most dear eventually fade or transform.

The Emotional Toll of Attachment

The notion of impermanence can feel unsettling for many of us. We tend to want stability and predictability, and there’s comfort in believing that some things will last forever. But when we become too attached and try to freeze these moments in time, we experience a great deal of frustration and grief when change occurs.

The reality is, that change is the only constant in life. By resisting it, we get trapped in a loop of endless suffering.

Finding Peace of Mind Through Acceptance

When we accept that nothing is permanent, we begin to release our fear of losing things or people and we no longer try to possess or control them. Instead, we can appreciate the time we have, knowing that eventually relationships and experiences will transform.

This mindset encourages us to be more present and grateful for what we have, rather than always longing for things to stay the same.

How to Embrace Impermanence?

Practice mindfulness and meditation: Meditation is one of the most powerful tools to embrace impermanence. By being present in the moment and observing your thoughts and emotions without judgment, you can learn to accept and flow in life without clinging to experiences.

Let go of attachment: Start by reflecting on the things you’re holding onto, whether it’s habits, beliefs, physical possessions, relationships, or expectations. Practice letting go of attachments, recognizing that they’re all part of the temporary nature of life, and making room for new opportunities and perspectives.

Cultivate Gratitude: Reflect on the impermanence of everything and let gratitude expand. We can appreciate moments of happiness more deeply and love the people we care about more fully when we understand that they won’t last forever.

Celebrate Transformation: Instead of fearing change, celebrate it. Whether it’s a shift in your personal life, a new job, or moving to another house, embrace the possibilities that will come rather than seeing change as a loss.

We can embrace the beauty of impermanence by taking comfort in knowing that even difficult situations are temporary and that they will pass and transform.

Self-Development is an ongoing journey that empowers individuals to grow, evolve, and achieve their personal and professional goals. It involves emotional, intellectual, and physical growth, enabling people to understand themselves and their potential better. This journey is essential as it helps refine strategies, improve skills, and stay ahead in a fast-changing world. At its core, self-development is about overcoming personal challenges, embracing opportunities for change, and living a life that aligns with one’s aspirations.

In this article, we will delve into the concept of self-development, its importance, practical strategies for fostering growth, and its profound impact on every area of life. 

Navigating the Exploration of Personal Growth

Personal growth is the ongoing journey of enhancing oneself through diverse approaches. It encompasses learning new skills, building better habits, and striving to become the best version of yourself. At its essence, individual development is about consciously working toward enhancing your emotional, mental, and physical state while aligning your actions with your values and goals.

True self-development requires a willingness to embrace change, face challenges, and step outside your comfort zone to achieve progress and fulfillment.

Why Personal Development Matters

Increased Self-Awareness

One of the key benefits of personal growth is heightened self-awareness. By reflecting on your experiences and values, you gain a clearer understanding of your strengths, limitations, and motivations. This awareness empowers you to make thoughtful decisions, build stronger relationships, and pursue a life path that aligns with your purpose.

Enhanced Confidence

Self-improvement naturally leads to greater confidence. Every milestone reached, whether mastering a new skill or achieving a long-standing goal, reinforces your belief in your abilities. This boost in self-assurance enables you to tackle challenges and pursue ambitious endeavors.

Better Emotional Intelligence

Emotional intelligence, or EQ, is an essential aspect of self-development. It involves understanding and managing your emotions, empathizing with others, and navigating complex social situations. A high EQ not only improves interpersonal relationships but also contributes to success in professional and personal settings.

Achieving Goals and Aspirations

Through the lens of individual growth, you can build the discipline and mindset needed to achieve your goals. Whether advancing your career, nurturing relationships, or pursuing a passion project, personal development equips you with the tools to succeed and enjoy the journey.

Practical Strategies for Development

Set Clear Goals

Setting measurable and achievable goals is the foundation of any self-development journey. Clarify your objectives and divide them into manageable, actionable tasks. Consistently evaluate your progress to remain focused and make adjustments as necessary.

Cultivate a Growth Mindset

A growth mindset—the belief that abilities and skills can be developed with effort—plays a critical role in self-development. This mindset encourages resilience, adaptability, and a positive outlook when facing setbacks, helping you move forward with determination.

Commit to Lifelong Learning

Continuous learning is the bedrock of personal growth. Whether through formal education, reading, or experiential learning, expanding your knowledge enhances your capabilities. Dive into topics that inspire you, from emotional intelligence to creativity and leadership, and make learning a habit.

Practice Mindfulness and Reflection

Mindfulness helps you stay present and connected to the moment, while self-reflection allows you to assess your actions and progress. Together, these practices cultivate greater self-awareness and ensure your behaviors align with your goals. Incorporate mindfulness exercises such as meditation or journaling into your routine to promote clarity and focus.

Surround Yourself with Positive Influences

The people in your life significantly impact your personal development journey. Create a circle of supportive friends, mentors, and colleagues who inspire and push you to grow. Avoid relationships that drain your energy or hinder your growth.

Prioritize Physical Well-Being

Individual growth isn’t limited to the mind; physical health is equally important. Regular exercise, balanced nutrition, proper sleep, and stress management enhance your energy and overall well-being, supporting your journey toward self-improvement.

The Ripple Effect of Personal Growth

Career Success

Personal growth has a direct impact on professional advancement. Developing leadership skills, improving communication, and fostering a growth mindset position you for greater opportunities. Staying committed to learning ensures you remain competitive and adaptable in an ever-changing work environment.

Stronger Relationships

Increased self-awareness and emotional intelligence positively influence your relationships. By understanding and empathizing with others, you strengthen personal and professional connections, fostering trust and collaboration.

Greater Fulfillment

A consistent focus on self-development brings a sense of fulfillment and purpose. As you achieve goals and overcome challenges, you build a life that feels meaningful and aligned with your deepest aspirations.

Conclusion

Self-development is a transformative journey that drives you toward your best self. By setting clear goals, committing to lifelong learning, and embracing personal growth strategies, you unlock your potential and cultivate a life of purpose and joy. The benefits of self-improvement resonate in every area of life, from professional success to meaningful relationships and inner satisfaction.

Whether you call it self-development, tone development, or personal growth, the essence remains the same: a dedication to continuous progress and becoming the best version of yourself.

It is impossible to be focused all of the time, and as humans, we are expected to lose our concentration from time to time. All you can do is learn how to expand the amount of time you spend focusing on a task, as well as how to refocus once you have lost your concentration. Learning a few tips and tricks on how to focus will serve you well throughout your life; they can be applied in several different areas of your life from your high school years to university, to work or even when reading a book or drawing.

Luckily, there are a few fun activities that can help boost your focus so that you can return to your work or task fully focused and ready to apply yourself. Here are just some of them.

Golf

Golf takes a lot of focus to play. Not only do you have to tune out distractions and focus your thoughts on how to land the perfect swing and hit the ball correctly, but you will also need to channel all your focus on how you can improve the game. Through golf and learning to practice, you can boost your focus and learn how to apply it to other parts of your life.

Of course, you may not have the time to go out to the local golf course to practice. If this is the case, then it would be wise of you to invest in a golf simulator that is fun to play indoors. Not only can you play in your free time, but if you work in an office and need a few moments to collect yourself and let off some steam, then this is a great way to do just that.

Yoga

Yoga is great exercise that allows you to practice calming breathing and meditative exercises that aim at keeping away distracting thoughts so that you can be calmer and much more focused. Typically, yoga will aid you in focusing on your posture, breath, but also your body. As a beginner, you may struggle to translate these meditative thoughts and breathing techniques to everyday life, but the more you practice, the more likely you are able to perform these mental tasks while going about your day-to-day duties.

Dance

Now, dance doesn’t mean you have to try and become the best and most graceful dancer around. Rather, using dance as a means to improve focus and concentration could simply mean having you bounce around the living room to your favorite song! Of course, if you do wish to become an eloquent dancer, then this could be a great hobby for you to focus on.

When training to become a professional (or even semi-professional) dancer, you will have to focus on the songs, the beats, and how you move. Not everyone is a natural born dancer, but it can be a fun and invigorating way to help improve your concentration.

Puzzle Solving

There are many different types of puzzles for you to choose from, so if you are more fluent in numbers or letters, be sure to find a puzzle that suits you. Once you have found a puzzle that can keep you intrigued, it is time to apply yourself. The more you apply yourself, the more likely you are to unlock and improve your concentration powers that can be applied to other parts of your life. Great examples of puzzles you could try include:

• Soma cube
• Rubik’s cube
• Sudoku
• Word searches
• Crosswords

Head to your local bookstore or order a puzzle book online and spend 30-minutes a day completing a few puzzles.

We will all lose our focus from time to time. However, by finding fun activities that can also help you improve your concentration levels, you can learn to focus much more effectively and for a longer period of time. Through certain sports and puzzles, you can apply yourself and improve your skills which will come in handy for whenever you are studying or trying to solve an issue at work.

Our thoughts, feelings, beliefs, and attitudes can positively or negatively affect our complete biological functioning. Our minds can actually affect how healthy our bodies are. On the other hand, what we do with our physical body (what we eat, how much we exercise and even our posture) can impact our mental state (positively or negatively). This results in a very complex mind-body interrelationship.

The brain plus the peripheral nervous system, the endocrine plus the immune system, and so, all the organs of our body and in turn all the emotional responses we have, do share a common chemical language and are continually communicating with one another.

The history of mind-body connection

Awareness of the mind-body connection is by no means new. Until approximately 300 years ago, virtually every system of medicine throughout the world treated the mind and body as a whole. During the 17th century is when the Western world started to see the mind and the body as two distinct entities. In this view, the body was equivalent to a machine, complete with replaceable and independent parts with no connection whatsoever to the mind.

This Western viewpoint had definite benefits, acting as the foundation for advances in surgery, trauma care, pharmaceuticals and other areas of allopathic medicine. However, it also significantly reduced scientific inquiry into humans’ emotional and spiritual life and downplayed their innate ability to heal on their own.

In the 20th century, this view gradually started to change. Researchers began to study the mind-body connection and scientifically demonstrate complex links between the two. Extensive research has confirmed the medical as well as mental benefits of meditation, mindfulness training, yoga, and other mind-body practices.

What exactly is meant by the “mind”?

It’s important to understand that “mind” is not synonymous with brain. Instead, the mind consists of mental states such as thoughts, emotions, beliefs, attitudes, and images. The brain is the hardware that allows to experience such mental states.

Mental states can be fully conscious or even unconscious. We can have emotional reactions to situations without being aware of why we are reacting. Each mental state has a physiology associated with it which means a positive or negative effect can be felt in the physical body. For example, the mental state of anxiety can cause you to produce stress hormones.

Various mind-body therapies focus on becoming more conscious of mental states. Using this increased awareness, one can guide the mental states in a better, less destructive direction.

Research on yoga and meditation has further explored and implied the connection between mind, body and spirit. Studies show that the mindful movement and breathing done in yoga activates the relaxation response (that is the rest-and-digest system), via the vagus nerve. Consequently, yoga happens to move the nervous system out of the “fight, flight, or freeze” response associated with stress into the “rest and digest” response — increasing the emotional well-being. Furthermore, yoga increases levels of GABA, a neurotransmitter in the brain that helps relax the mind.

Nutritional and emotional impact on mind-body

What goes into our body also impacts our mind and mental health. What we eat has the power to prevent or help reverse mental health challenges. The impact of food on our mood; moreover, the specific nutrients have been linked towards measurable positive outcomes in mental and emotional well-being.

In addition to that, the mind-body connection manifests in the communication between the brain and the gut. About 95 percent of serotonin, one of the primary hormones involved in the mood and emotion regulation, is produced in the gastrointestinal tract. Sometimes referred to as the “the second brain” or “belly brain,” this enteric (intestinal-related) nervous system consists of some 100 million sheaths of neurons embedded in the walls of the gut. Moreover, the information travels mostly from the gut to the brain rather than vice versa.

As a result, researchers have found that people with healthy, diverse gut microbes are less likely to suffer from anxiety and depression. Furthermore, studies demonstrate that replacing bad bacteria in the gut with good bacteria can significantly alter mood and emotional regulation.

For example, neurological pathways connect parts of the brain that process emotions with the spinal cord, muscles, cardiovascular system, and even the digestive tract. This allows major life events, stressors, or emotions to trigger physical symptoms. You may have experienced this aspect of the mind-body connection when you feel butterflies in your stomach — you feel nervous, or your heart feels like it is pounding out of your chest, or you are under intense stress.

These intersecting systems help to establish the mind-body connection that influences the maintenance of health or the development of disease. For example, emotions like anxiety can trigger increased stress hormones, which in turn may suppress the immune system and set the stage for infections.

When you experience emotional states like sadness, joy, or anger, physiological sensations happen to occur in different areas of your body. Emotions like anger, fear, guilt, anxiety, sadness, jealousy, and stress can manifest within the body and contribute to imbalance followed by a disease. For example, you are likely familiar with the way fear can contribute to upsetting digestion or how tension can often lead to headaches.

What you believe can lead to disease

One common way you may experience the interaction of belief and physical sensations is when dealing with chronic pain. In the essence, pain is a combination of the physical sensations you experience, the emotions you tend to feel, and the meaning that pain has for you.

Emotional suffering, physical pain, and other sensations share certain similarities in their neural pathways. For example, feelings of anger or insecurity can disrupt the regular beating of the heart and flow of the breath. This further activates the sympathetic nervous system in the same way that occurs when you are facing a threat creating an even greater sense of uneasiness and pain.

You can see this type of physiology playing out in people with a lack of social support, who are more likely to have cardiovascular and other health problems than those with consistent and supportive relationships. So, to avoid the build-up of toxic emotions, you need to remain present and aware.

Training awareness with mindfulness

Awareness is something that can be trained through a variety of mental health practices. Some mind-body practices include:

• Gentle movement and meditation, such as yoga and tai chi.
• Biofeedback, a type of therapy that uses sensors attached to your body to measure the key body functions. Biofeedback can help you learn more about how your body reacts. This may help you learn how to control your breathing, your heart rate, and other functions impacted by stress.
• Progressive relaxation, a technique where you concentrate on tightening, then relaxing various muscle groups. This can be combined with other meditative and breathing exercises for a deep sense of physical as well as mental relaxation.

For these practices, you may need to seek help from an experienced guide, mentor, or professional. However, you can do some mind-body exercises right in your own home, car or office, and you only have to spare a few moments. For example, mindfulness meditation is something you can do when you have time, and you can find a few minutes to focus. You don’t need a guide, a yoga mat or any other special equipment. You just need to close your eyes, pay attention to your breath, and focus on the present thoughts. When your attention wanders, return it to the present moment.

This is how mindfulness can help you bring focus, tune out distractions and find a little calm in the moment — and over time, help your mind and body feel better, also learning to perceive mind-body interrelationship as something natural taking care of it as a whole.

For far too long, humans have considered themselves separate from nature. However, you and everyone else are an integral part of the larger planet Earth ecosystem, a whole globe teeming with life. You can see this dynamic at work in how time spent in Mother Nature heals, providing physiological perks and psychological benefits. 

What can you hope to gain by reconnecting with the natural world? Here are eight benefits of nature and how it impacts your well-being. 

How Does Nature Impact Our Well-Being?

Nature impacts human well-being in every way — physical, mental and the ethereal emotional/spiritual realm. Far from separate divisions, these aspects of self work together to create your total health portrait. A positive mental outlook helps overcome physical ailments. Conversely, modifying your diet, exercising, and managing stress promotes mental clarity and emotional resilience. 

The Physiological Effects of Spending Time in Nature 

Time spent outdoors helps your body make natural vitamin D. This nutrient is crucial for bone health and a strong immune response. Furthermore, evidence suggests that a deficiency can lead to depression-like symptoms. 

Vitamin D production isn’t the only physical benefit of getting outdoors. Trees and plants emit phytoncides, chemicals that stimulate your immune response when you inhale them. Researchers found higher levels of vital immune cells among forest bathers. This benefit of nature to humans also does double duty. You know your mood decreases when you get sick, and missing a day or two of work can put some people behind on rent, increasing stress. 

Psychological Benefits of Being in Nature 

The psychological benefits of nature to humans go beyond feeling less depressed and anxious due to fewer physical issues. They also boost your mental health in the following eight ways. 

1. Eases Stress

One of the easiest and best ways to bust stress is to go for a brief, mindful walk in nature. A simple stroll as you gaze at a beautiful vista slows you down enough to think, to become responsive instead of reactive in dealing with life’s stressors. It’s also sustainable, creates no emissions and doesn’t cost a dime. 

The next time you feel overwhelmed, try a five-minute mindful walk outdoors if the weather permits. Mindfully tune into what it does to your mood and attitude. 

2. Improves Focus and Concentration 

Using the above trick during a hectic workday could lead to a more productive afternoon. A recent study on university staff members during the pandemic indicated that spending time outdoors protected them against some of the crisis’s adverse effects, particularly in improved mental health. The result was so profound that the study suggested alternative working arrangements in such areas. 

Earlier research indicated that simply gazing at pictures of nature increased focus and concentration. A 2022 study backs this assertion. Participants viewed various scenes while hooked to an EEG, performing a cognitive task after each image series. Analysis of the EEG reading showed nature scenes increased alpha wave activity. These waves are associated with mental readiness, concentration and focus. 

3. May Reduce Dementia Risk 

Dementia may strike with aging, but the habits you acquire when you are younger influence your risk. A recent study suggests that spending more time outside may lower your chances of missing much of your golden years thanks to this disease. It also prevents the anxiety and depression that accompany memory loss. 

Researchers examined 62 million Medicare beneficiaries surrounded by natural vegetation, park cover or blue space cover. Those in natural green environments were less likely to become hospitalized from Alzheimer’s disease and related dementias or Parkinson’s disease, which also affects the central nervous system. 

4. Encourages Social Interaction 

Social interaction is a critical component of mental health. Loneliness can kill, increasing the chances of all-cause mortality. Unfortunately, many people become more isolated with age, as loved ones pass away and adult children move to different locations. 

Getting outdoors encourages social interaction. Studies of dog walkers show they are three times more likely to know their neighbour’s than those without a pet. They also felt safer, a benefit that extended to those without four-legged friends, as these strolls provide more time for people to interact with their neighbours and recognize unusual or suspicious behaviour. 

You don’t have to adopt a pup if your lease says, “No dogs allowed.” However, going for a daily outdoor walk without Fido in tow introduces you to your neighbours and opens doors to friendship. Most pet owners are friendly folks, anxious to say hello to a smiling face and receive compliments on their companions. From there, asking if they’d like to get tea sometime is a natural segue. 

5. May Ease Schizophrenia Symptoms 

Schizophrenia is more common than many people suspect, as the stigma prevents patients from sharing information about their diagnosis with folks outside of their immediate family. 

This condition affects your amygdala, a part of the brain associated with instinctive and motivational behaviours and your fight-or-flight response. Recent research suggests that a one-hour walk in nature decreased amygdala activity in patients with schizophrenia and depression. 

6. Reduces Anxiety

Anxiety may be the pandemic nobody discusses. Although rates of this mental disorder and depression climbed 25% during the recent pandemic, little subsequent increase in resources followed. That means many people with these conditions struggle alone, relying only on holistic interventions for help. 

Spending time in nature eases stress, which often exacerbates depression by keeping your cortisol levels high. This hormone picks up where adrenaline leaves off but contributes to mental and physical health issues by raising inflammation levels. 

Stress can also create a negative feedback loop. The initial stressor slightly elevates your blood pressure and heart rate, and your body interprets this speed-up as evidence for further panic, making you anxious. Getting outdoors interrupts this cycle and lowers your cortisol levels, helping you find relief. 

7. Decreases Depression

Go outside on the next sunny day and lift your face to the sun. Mindfully explore your mood. Did you get a boost? 

Getting outside, especially while doing an exercise like walking, stimulates several neurotransmitters associated with a positive mood. For example, dopamine increases. This “reward” chemical makes you feel good, reinforcing your desire to repeat a given behaviour. Fortunately, unlike alcohol or drugs, going outside won’t result in harmful side effects like addiction — although you might find it harder to stay indoors. 

8. Provides a Sense of Connection 

One reason for the increase in mental health disorders in recent years is how disconnected people feel from each other, society at large and something bigger than themselves. Many fall into “drone mode” — they go to work, come home and eat, sleep and then do it all again, all while having nagging doubts about whether the effort is worth it. As a result, they become despondent. 

Going outside reminds you that you are a part of something much bigger than yourself. You are a part of this world, an integral part of the system. When you feel at one with life, finding purpose and seeing how your contribution affects the whole is easier. 

The Benefits of Nature to Humans 

Nature impacts human well-being in several positive ways. While it heals the physical self, its effects might be most profound on your psyche. 

Step outside and enjoy the benefits of the great outdoors. Mother Nature never charges a copay, and the results could leave you feeling better and more at peace with yourself. 

Are you interested to know how we can train our minds to be still even while our eyes are open? How can we be more focused during our daily activities? How can we activate the mind’s attention mode in activities that we are used to do automatically in order to become more productive and efficient? Let me introduce you to one of the main mindfulness techniques that we use during our meditation retreats at World Peace Initiative (WPI).

Be at the center
As we firmly believe that meditation is the main tool that helps us have a clear mind, we are meditating at least 4 times a day during our retreats, each time around 1 hour, so we spend around 4 out of 24 hours with our eyes closed to clear, still and calm our minds. However, we need to be aware that we still have 20 hours that have an impact on our minds, hence we should take care of these hours as much as we can to engage with those around us and do our daily activities in a proper way. Therefore, our mindfulness in action or so called BAC (“Be At the Center”) exercise comes from the concept in Dhammakaya Meditation which is based on being focused and calm at the center of the body.

Mindful while making a bed
Ping Ping Worakate, the CEO of WPI came up with this creative and fun exercise not only for the WPI retreats but also for everyday life that everyone can implement. BAC exercise is all about being mindful while doing any activity such as waking up, making a bed, brushing your teeth, taking a shower, reading, writing, walking, or even talking and eating. 

Let me share how I apply BAC exercise in my daily life. For example, when making a bed, I first take a soft and gentle breath, then I clear off stuff on the bed, place a pillow nicely, tuck in corners, and lay down the bed cover smoothly while centering my mind and keeping this mindful yet relaxed awareness flow to start my day. I do this activity not as a chore but as a moving meditation to calm my mind and body. My bed will be waiting for me once I am back home.

More fun in doing daily activities
The most enjoyable BAC exercises are when I brush my teeth and when I eat. Yes, I struggled when doing them at the beginning but now with the effort I put, I understand more how to eat mindfully. I feel blessed with the food I have in each meal and don’t take it for granted anymore.

Moreover, this mindfulness in action is practical, and it has a significant impact on my performance and productivity. For example, I can sit on my desk finishing some tasks without any feeling of distraction, even if another colleague is talking around me. Also, I have more fun and interest in doing my activities than when I used to do them in an autopilot mode. Practicing this BAC exercise also helps me clear and purify my mind while my eyes are open, so when I close my eyes, my meditation goes smoothly and easily.

This is how we can apply mindfulness in our everyday life as it’s so important to be conscious with our thoughts, speech, and actions so that we get the most out of everything. Let’s experience a BAC exercise by downloading an Enlighten Me app and giving it a try.

From time immemorial, meditation has been an extensive practice. It’s a practice by which a state of mind can be achieved that calms our cognitive clamoring. Thereby, it helps decrease our stress levels. It has helped people for ages. The history of meditation can be drawn back to 5000 B.C. It’s predominant prevalence was found in Hinduism. But religions like Christianity and Judaism have referenced to it too.

Benefits of meditation

• Shunning down anxiety and stress from regular life is the principal role of meditation. Thus, it helps in curbing problems associated with tension, anxiety and stress, like insomnia, headaches, ulcers.
• Practicing meditation regularly can help alleviate symptoms of depression.
• Meditation helps in the appropriate regulation of hormones in the body. Specifically it enhances the secretion of serotonin. Serotonin is responsible for happiness.
• Meditation helps gain a better immune system. This can help protect the body from disease causing pathogens.
• It also plays a part in our social well-being by creating a positive outlook.
• It helps academic and professional growth since it increases patience and focus. Consistent practice of meditation has been constantly helping people to build an uninterrupted concentration.

For better introspection

Practicing meditation rejuvenates your mind and help you carry positive vibes everywhere you go.

There are various kinds of meditation which can be practiced. They could be guided or unguided. Some commonly practiced types of meditation include mindfulness, transcendental, visualization, body scan, breath awareness, chakra, Qigong and more. It’s the most effective, as well as a cost-free solution to regular stress and tensions.

In a nutshell, meditation has been one solution to many problems. It is always recommended to make time for meditation amidst your busy regular schedule.

Meditation helps in getting better clarity about oneself since it calms down the stormy sea of thoughts and helps to have a better introspection.