Here on this Page you will find some Practical Tips
for releasing Negative Thoughts and Emotions
When we are tense, depressed or stressed our breathing becomes shallow especially if we are fearful
or anxious. The best ways we can change this is to learn a simple practice of deep breathing and also learning to change our focus on something we like: a pleasant memory, for a few minutes. The time may vary from person to person or the situation. It could vary on certain days also. Try it and see what's right for you.
Did you know that quite often we can forget something we're thinking about when we walk into another room? This can be used in the positive sense sometimes to shift a train of thought that is bothering us. When we stay stationary, unpleasant and negative thoughts stay stationary too. Have you ever noticed this when sitting down or laying down? That certain thoughts seem to stick like glue, so to speak. When we have something to do in another room, it helps to distract us from what we have been thinking, even if it just to go and do the dishes, rearrange a few things, whatever.
Sometimes, just the act of getting up is enough to shift a thought. Other times, we may need to change the indoor environment by stepping outside and taking in the nice fresh air or sunshine. That's why walking is often recommended because engaging ourselves in movement and a change of scenery is added to the benefit of going outside. Exercise is often recommended too because you are thinking of what you are doing – especially when the exercises require thought. You can also try a little deep breathing with a few stretches.
When you're tense, try the following:
The yawn-sigh: Drop your jaw and relax the jaw muscles. You may need to gently massage, with the tips of your fingers, the jaw hinge area in front of your ears. I call this the "village idiot pose." Keep the jaw dropped and just let it hang. Now, starting at the upper part of your vocal pitch range, on an "ah" vowel, do a slide downward to lower pitches on that "ah" while the jaw hangs in that loose pose. No tension should be present. Repeat this about five times. By the way, this is also useful for warming up the vocal folds before performing. Stephanie Ciccarelli
When you smile, you release endorphins. You can "trick your brain" into thinking you're happy and relaxed by smiling, physically spreading the lips wide--very wide--into a grin. Do this in your car after you park it outside the studio, work or do it where no one can see you. Spread your lips wide and do this about ten times. You will feel a mood change! Try it! Stephanie Ciccarelli
Psychoanalyst and family therapist Jane Bolton, suggests people regularly practice deep yawning to help teach the brain to enter a state of deep relaxation.
When it comes to perfecting the yawning technique, well, open wide and take a very deep breath. Sigh as you exhale and keep going.
Neuroscientist and Researcher Andrew Newburg encourages us to yawn as many times a day as possible especially before a stressful activity or event.
And if you can’t seem to muster a yawn, fake it. After five or six tries your body will trigger a real one and you’ll start to feel better.
Another Expert Says: Conscious Breathing and Awareness can be habit forming.
You could actually begin to feel good and experience side effects of joy, peace, comfort, increased energy and aliveness.
In a very direct way, another level of conscious breathing makes it possible to normalize and regulate a number of chemical and biological factors related to health. The number of medical symptoms that can actually be improved are many.
Try This: Lay down and relax completely. Allow your whole body to feel loose and soft.
Notice how the breath feels as it enters and leaves you. Is it smooth or does it stumble along its path? Is the stumbling related to discomfort held anywhere in your body? Can you soften and relax that area? Continue to breathe fully and deeply, allowing the tummy to expand and softly contract as the breaths finds their way in and out.
He says that this type of breathing helps you combat stress and regain your composure. It helps you to be calm. It nurtures and feeds the tissues and cells of the physical body as well. Make this a fun and easy thing. Don't breathe so slow that you strain. Make it a pleasurable experience.
A natural mood-calmer is buckwheat.
It has a high content of relaxing tryptophan, providing 25 percent of your recommended allowance in a one-cup serving. Buckwheat is also a good source of magnesium, with 229 mg per serving. (Though some forms of cooking drop the magnesium content.) Technically a fruit seed, buckwheat is gluten-free and high in fiber, so it’s a great grain substitute. Throw it in soups or goulash, or cook it and add it to salads. You can even boil it up as a hot breakfast cereal, much like grits or cream of wheat. Melanie Haiken
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Food and Your
Mood by Jessica
Our food choices and how much of them we take
in directly correlate to the levels of sugar in the blood stream and what our
If you regularly skip meals or eat inconsistently, including too much at once,
those levels fluctuate greatly and the associated reaction of blood sugar highs
and lows, and thus cell absorption highs and lows, can lead to energy level
fluxes, making it harder for us not to fluctuate greatly in our moods.
Let’s be honest, some of us are not to be meddled with when we’re hungry.
Versus, when we’re fed just right, not too much, we are much more likely to be
happy and energized.
What we’ve eaten also greatly influences
hormones and chemical reactions in the body. I have to note here that some of us are also
sensitive to artificial chemicals, including colorings and flavorings, and
these can affect our moods and overall how we feel, as well. You may not
realize how much of this fake stuff you’re getting, but it’s in many foods,
from soda, cereals, yogurts, candy and treats, many brands of pickles, and
snack foods. Pay closer attention to ingredient lists on nutrition labels
and nix this artificial stuff from your diet. It’s for the best, I
How do you know what you are sensitive to and
how you can best set yourself up for a good mood? Well, for starters, look at your
foundation and be sure to get enough quality sleep, stay active, and maintain
close supportive relationships. On the food side, consider working with a
nutrition professional. Keep a food journal to check in regularly for
recognition of patterns, taking note of how certain food choices and drinks
affect the way you feel. When are you at your best? How about your
lowest with mood regularity?