Tag Archive for psychology

How Your Thoughts Influence Your Behavior

Someone once said thoughts are things. Whatever they are thoughts thoughts play a big part in guiding your day to day activity. 

And GenuLiines wants to give you some insight into how that’s done. 

How Your Thoughts Influence Your Behavior

picture of thoughtsThere’s a universal secret to living a full life: you are what you think. Not what you were expecting, huh?
 
Many of the great minds of our time agree that thoughts are the building blocks of life experiences. They’re telling us that the quality of your thoughts reflects the quality of your life.
 
 
 
 
The problem is when you start to believe that material things can make your life better. You buy shiny, expensive things and go on trips to faraway, exotic places.
 
Some people even resort to mind-numbing substances to help them forget their reality.
The truth is that creating a better reality starts by creating change from the inside.
 
Your thoughts are the driving force behind why you feel and act the way you do. Once you understand the link between those three, you can start living the life you want in the way you want it.
 
Below, you’ll find three life-altering tips. Incorporate them into your day.
They’ll help you change negative thought patterns to positive ones. Let’s dive in

Recognize Faulty Thought Patterns

Most of our beliefs and thoughts tend to be more on the negative side. These faulty thought patterns can lead to mental disorders like anxiety and depression.
 
The author Earl Nightingale said, “We become what we think.” So, why are you letting your negative thoughts dictate how you live your life?
 
Below are some of the more common negative patterns of thought many of us suffer from. Get a pen and paper and write down which of them you most relate to.
 
Once you’ve identified them, you can start to transform them from the negative to the positive.
 
Minimizing achievements and maximizing simple errors
*Catastrophizing future outcomes All-or-nothing dichotomous thinking
*Generalizing people and situations
*Filtering out positive statements and focusing only on the negative

Foster Healthy Habits

When you do something often enough it becomes a habit. The more you do it, the more likely you’ll keep doing it in the future.
 
Thought patterns are the same way. The more you think in a certain way, the more you’ll likely keep thinking about it the same way over and over again.
 
Soon enough, it’ll start to consume your day-to-day living. The science behind it is that each thought ignites a chemical reaction in your brain.
 
This process then triggers a certain emotion.
 
As a result, your emotions send a signal to your body and then you react. This cycle repeats itself until you realize you’re not living the life you want for yourself.
 
You can’t even recognize who you are anymore.
 
Think Good Thoughts
Marcus Aurelius’ quote rings true here, “A man’s life is what his thoughts make of it.”
It’s then that you should decide to make a change.
 
Recondition yourself by recognizing negative thoughts and how they affect your emotions.
 
This thinking about your thinking is what psychologists refer to as metacognition. It’s one of the best ways to find out what’s causing your thought patterns.
 
As with most things, reconditioning your thoughts takes time. Brace yourself for a few bumps along the way but stick with it.
 
You’ll realize it’s the only way to become aware of the link between your thoughts, emotions, and behavior. Only then will you be able to regain control and live the life you deserve.

Seek Cognitive-Behavioral Therapy

Cognitive-behavioral therapy (CBT) is an effective tool for dealing with certain mental disorders. This type of therapy focuses on the idea that our thoughts, behavior, and emotions are all linked.
 
The best thing about CBT is it’s all about your present, rather than focusing on past events. After all, it was Ralph Waldo Emerson who wrote, “A man is what he thinks about all day long.”
 
Through CBT, you learn how to challenge negative thoughts and behaviors. CBT is also unique in that it assigns practical work outside each session.
 
It’s a great way to see first-hand how thoughts influence behavior. You’ll be able to start living with intention.

Check out some of the most common CBT strategies:

*Exposure: Coming face-to-face with your fears to confront and overcome stress and apprehension
*Mindfulness: Focusing on the present moment through steady breathing and your five senses
*Skills training: Practicing certain skills through role-playing, modeling, and mock scenarios

The Takeaway

Now, it’s time for a little challenge. Become more conscious of your thoughts, both the good and the bad.
 
Negative thoughts hold you back from living life to the fullest. They keep you shackled in a tiring cycle of self-doubt, fear, and panic.
 
On the flip side, positive thoughts make you feel good about yourself. They lift your mood, boost your motivation, and encourage you to work hard.
 
So, work on rewiring your brain to think happy, positive thoughts. Getting started may be difficult in the beginning, but it’s worth it in the long run.
 
Your future self will thank you!
 
JohnK 12-20-2021
 
 
Stick figure hears about thoughtsOverheard: “Our thoughts make us what we are”
                             ~Dale Carnegie
 
 
 
 
 
disclaimer for thoughts
 

The Psychology Of Fear

Fear is everyone’s companion at various times in life. We know how it feels but we don’t know much about how it works. 

Today GenuLines takes a look at fear and what makes it tick. 

The Psychology Of Fear

Fear is something we all have to deal with in some way at some time. It affects almost every part of the body from breathing to heart rate to muscle control.
 
man with fearBut what is fear? And how can it grip us the way it sometimes does?
 
Today we look at the psychology of fear. Why we feel it.
 
How it works. And what it does to our bodies when we experience it.
 
 
 
 
What is It?
Fear is a default survival tactic for all humans and animals. Fight or flight is pretty much embedded in each of us.
 
What kicks it into gear is the body experiencing fear as a danger (of any sort) approaches. We don’t face as many predators as our more animalistic ancestors did.
 
Yet we feel that something harmful is coming our way.

Decision Time

Fight or flight helps you decide whether the best and safest course of action is to fight the danger or flee from it.
 
But, there are different types of fear. As you well know, we aren’t only afraid of the serious dangers on our paths. The future or social situations are triggers too. They may not be life-threatening but they can provoke a similar fear-induced response.
 
Conditional Fears vs. Inerrant Fears
Inerrant fears are the fears you’re born with (danger, violence, small spaces, heights, etc.). Conditional fears are those you feel because of a bad experience and the fear of duplicating it.
 
Most fight-or-flight-triggering fears are inerrant fears. They involve fears of an approaching life-threatening danger. Conditional fears are more of our everyday fears. Fears of public speaking, relationship failure, the future, etc.
 
Effects On The Body
Fear triggers quite an interesting response in the body. It can spark a different reaction in each person.
 
And it can change with each fearful experience.
 
It can induce panic attacks, which are often different for each person. These usually feature breathing difficulties and shaking, that at times lead to fainting.
 
Your heart gets into the act, racing and making you feel antsy.
 
The Effects Are Many
Fear can affect almost every part of the body. It can keep us from reacting, paralyze us, cause us to make poor decisions, and more.
 
The following are ways that fear can affect our ability to function.
 
Decision Making
The first thing that fear can affect is our ability to make proper decisions. It can weaken the judgment which controls our decision-making abilities.
 
Our actions become defensive actions. These actions hinder your ability to assess options and make more informed decisions.
 
Outlook
Fear can be a big factor in changing your outlook. When the brain picks it up it starts to paint a negative picture. .
 
For instance, let’s say you’re at a Chevron gas station and a dog attacks you. You may start connecting Chevron stations or any gas station with the incident.
 
Panic
Our bodies’ panic reactions can disrupt body functions. Some people react to panic with paralysis and others with breathing problems.
 
Fear affects different people in different ways. Few of us stop to think about the psychology behind it.
 
With better understanding, you can work to overcome your fears. And you can use them to pump up your motivation.
 
JohnK 6-7-2021
 
Stick figure hears about fearOverheard: “Do one thing every day that scares you”
                        ~Eleanor Roosevelt
 
 
 
Article photo by samer daboul from Pexels
 
 
 
 
disclaimer for fear

How Much Exercise Do You Need Every Day To Lose Weight?

Warmer weather seems to be more conducive to exercise. Maybe you’re looking to break a sweat and lose a few pounds in the process.
 
GenuLines always supports good health, and managing your weight is a big part of that. 
 
Below are some things to keep in mind during your program. All the best!
 
 
 
 
 
 
 
____________________
 

How Much Exercise Do You Need Every Day To Lose Weight?

Weight loss requires both a disciplined dietary approach and exercise. Other factors are important too. But, how much exercise do you need to do?
 
There’s no magic number of minutes, reps or hours needed to produce weight loss. Rather there are variables that you have to consider to reach the right numbers.
 
Here are some options to help you come up with an exercise time frame that works best for you.
 
Variable 1: Calories Consumed and Calorie Quality
 
The first principle of weight loss is that to lose weight you must reach a caloric deficit. This means burning more calories than you’re consuming.
 
barbell for exercise
 
So, to know the amount of exercise needed to lose weight, you need to know your daily caloric intake. Just as important are the sources of those calories.
 
For example, vegetables versus potato chips. If you function on a low-calorie diet you’ll need less exercise to lose weight.
 
You may be fine with a moderate 3-4 day a week training plan. If you eat large amounts of food you’ll need to up your exercise plan.
 
Variable 2: Exercise Type and Intensity
 
The second key variable is the type and intensity of exercise. 20 minutes on the elliptical has a far different energy output than 20 minutes of all-out sprinting.
 
kettle bells for exercise
 
This variable can also dovetail with our first variable. The greater the calorie consumption, the more energy for high-intensity exercise. Otherwise, you may not need to exercise for an especially long time or at a high intensity.
 
In general, aerobic-intensive exercise is different. It requires a longer time to see any sort of effective impact on weight loss.
 
Jogging, biking, the elliptical or other options eat up more time. This could consume hours over the course of a week before you see a meaningful impact.
 
Anaerobic activities will be more effective in a shorter amount of time. These include sprinting, resistance training or interval training methods.
 
But, their intensity level is much higher. So, you’ll need a certain level of fitness to get the full potential and results.
 
Variable 3: What is the Weight Loss Goal?  How much time do we have to achieve it?
 
The third variable is arguably the most important. Think of your car ride or travel plans.
 
They’re determined by your destination. Your exercise plan and weight loss journey will be dictated by the goal we have set. If the goal is to lose 5 pounds in two months, that is a fairly modest and achievable goal for most.
 
If you’re a sedentary person you would only need to exercise 20-30 minutes a day for 3-4 days a week to achieve this goal.
 
Conversely, if your goal is to lose 30 pounds in two months, the equation is quite different. This would involve more hours every day at high intensity to achieve that same goal.
 
Putting it All Together: Finding the Right Number
 
We’ve examined the variables. Now we can consider how much exercise we need per day to lose weight.
 
jogging for exercise
 
Let’s say you have a low caloric intake, low-intensity aerobic exercise, and a modest goal.
 
You might be O.K. with 30-45 minutes of aerobic exercise a day. Not so if you love to eat, love to lift weights and also have an ambitious goal for weight loss.
 
You’re going to have to spend considerable time every day working out to reach those goals. Your best bet would be to assess your starting point as compared to your goal.
 
Look at how much time you have to reach that goal. Then make your plan to reach it.
 
This is a better bet than relying on a standard number or cookie-cutter approach.
 
JohnK 5-16-2018
 
 
 
 
 
 
Image for exerciseOverheard: ”Life isn’t about finding yourself. Life is about creating yourself.”
                           ~ George Bernard Shaw
 
 
 
 
 
 
 
 

More FREE STUFF: Treating Pain With Aromatherapy

aromatherapy doctorGrowing numbers of respected physicians and health care professionals agree on the benefits of aromatherapy. They’re finding that pleasurable smells go to work immediately on your brain, easing pain and relieving stress. 

How does this work? It has to do with the way your nose communicates with your brain. 

Aromatherapy affects your brain’s emotional center, also known as your amygdala.

 

CHI FOR YOURSELF invites you to check out a FREE list of some popular aromatherapy scents available in essential oils and other products, as well as the healing benefits they provide.

Click on this button to get the report:

aromatherapy graphic

 

To your health!

 

JohnK 8-14-2017

chiforyourself.com home page

 

 

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Natural or Not Natural? That Is The Question

We see the word “natural” at every turn. Health organizations and food makers love this word. They tell us that natural is our signal that certain food is healthy and good for us.
 
You may believe this yourself. After all, you see natural listed on product labels all the time. But what does natural actually mean?
 

Chris Lawton

 
Consumer Reports magazine warns that natural can be a very misleading word. Some are calling on the FDA (Food and Drug Administration) to ban the word’s use on food labels.
 
Now, it’s unlikely that manufacturers will put the word “unnatural” on a product. Yet foods described as natural can be healthy, unhealthy, or have no effect on you at all.
 
By the way, the FDA has yet to come up with a hard and fast definition of natural on a label. Other modern countries are facing the same challenge.
 
So, for years manufacturers have had no problem slapping the natural label on food. Some of it is actually unhealthy.
 
If the “Natural” Labeling Process Seems Confusing To You, You Are Not Alone
 
Let’s look at a recent survey by the Consumer Reports National Research Center*. 60% of the 1,000 shoppers questioned said they look for the word natural on labels. 66% believe natural means no artificial ingredients, genetically modified organisms, or pesticides. Yet there are no mandatory disclosures that allow foods to carry the word natural.
 
You can see where this is going. No hard and fast rules for natural as it applies to food can assume too much trust. With that in mind, what steps can you take to be confident that your food is natural?
 
A good starting point is to contact the manufacturer. It may take some time, but get someone on the phone. Ask some hard questions. Get the name of the person you’re talking to. Ask him or her to send any and all relevant information to you via snail mail or e-mail.
 
The contact person may tell you such information is “proprietary.” That they’re not allowed to tell you. Consider this a red flag.
 
Also, keep in mind that food with tons of sugar and calories may actually be natural. But that doesn’t make them healthy.
 
The bottom line? Stay away from packaged foods wherever possible. Eat whole foods. More fruits and vegetables than processed items.
 
Take the steps to ensure that you’re getting more natural and healthy foods. After all, you and your family are worth the effort!
 
 
JohnK 8-7-2017
 
 

 

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Suzanne Scurlock-Durana and Listening to Your Body

Your body has a language of its own. But how do you tap into the valuable information it gives? That’s the topic of today’s CHI FOR YOURSELF edition.

Suzanne Scurlock-Durana comes back to us with a new book that offers tools to re-connect with the body’s inherent guidance system.

Suzanne Durana on CHI FOR YOURSELF

Suzanne Scurlock-Durana

 

Suzanne Scurlock-Durana is the author of Reclaiming Your Body: Healing from Trauma and Awakening to Your Body’s Wisdom.

 

Here are some talking points from the interview:

What the body is saying to us

The Wisdom Areas of the body

The reliability of “gut feelings” or hunches

The pelvic area and sexuality

Latest research on un-resolved trauma

The most important relationship in your life

 

Click on this player to hear the show:

I hope you enjoy this edition of CHI FOR YOURSELF. And, know that more great guests are on the way!

Be well..

 

JohnK 7-28-2017

chiforyourself.com home page

 

Image for overheard for Suzanne Scurlock-DuranaOverheard: “The privilege of a lifetime is to become who you truly are.”

                           ~ Carl Jung

 

 

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More FREE Stuff- And Our Next CHI FOR YOURSELF

 

Our next CHI FOR YOURSELF guest makes her second visit to the show. Suzanne Scurlock-Durana is one of the world’s leading authorities on conscious awareness and its transformational impact on the healing process. On her last visit she discussed her book Full Body Presence: Learning to Listen to Your Body’s Wisdom. This time we’ll hear about her latest work– Reclaiming Your Body: Healing From Trauma and Awakening to Your Body’s Wisdom

Suzanne Durana on CHI FOR YOURSELF

Suzanne Scurlock-Durana

This show will be not be available as a live listen. It’s going to be pre-recorded due to a scheduling conflict. I’ll give you the heads-up post on GenuLines as to when it will be available. 

 

________________________________________________________

 

I hope you enjoyed our 30 day “challenge” on finding your purpose driven life– and that the points in the series are helping you toward living your genuine life. Maybe you’re feeling some resistance and you just can’t seem to get started. If that’s the case, check this new CHI FOR YOURSELF “freebie.”

 

30 day challenge from CHI FOR YOURSELF

 

This is a list of suggestions and affirmations to give you more focus.You can use it as your own personal challenge. Or just refer to it from time to time as you feel you need it.  It’s yours free from CHI FOR YOURSELF and you can grab it by clicking on the FREE Stuff button: 

FREE Stuff

Be well! 

 

JohnK 7-21-2017

chiforyourself.com home page

 

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Wrap Up And: Where To Go From Here

Well, we’ve come to the end of our 30 Day Living With Purpose Challenge. Time flies when you’re having fun, doesn’t it?

The idea was to move you toward living a more intentional and purpose-driven life. And to have these daily blog posts inspire some serious thought and discussion.
checklist with purpose
Here’s what we covered over the past 30 Days..

1. Welcome And What Does It Mean To Live With Purpose
2. Why It’s Important To Find Your Purpose
3. What Is Your Purpose?
4. The Connection Between Purpose and Happiness
5. Why What You Do For A Living Matters
6. How To Find Your Calling
7. Your Purpose Doesn’t Have To Be Huge To Make A Difference
8. Small Things You Can Start Doing Right Now To Make A Difference
9. Do You Know What’s Sucking Up Your Time
10. Going From Existing To Truly Living Life
11. Let’s Talk About TV And The Likes
12. How Much Time Are You Spending On Facebook
13. Embrace Your Hobbies And Interests
14. Never Stop Learning
15. The Big Benefits Of Traveling The World
16. Creating Purposeful And Meaningful Relationships
17. When You Have A Purpose, You’re Taking Action And Aren’t Afraid Of Failure
18. Living With Purpose Is Good For Your Spiritual Health
19. Guess What? Money And “Stuff” Doesn’t Make You Happy
20. Living With Purpose Makes You A Kinder Person
21. When You Live With Purpose, You Don’t Have Time To Worry
22. When You Live A Purpose Driven Life, Your Values Are Clear
23. You Realize The World Doesn’t Revolve Around You
24. Aligning Yourself With Your Purpose Through Mediation And Prayer
25. Avoid Temptations And Wrong Paths Along The Way
26. Living With Purpose Is About Serving Your Community
27. Your Loved Ones Will Benefit From A Purpose Driven Life
28. Your Purpose May Evolve And Change As You Do… And That’s Ok
29. What Do You Want To Be Remembered For?

The next question is of course where you go from here. That’s up to you. I’ve given you a lot of ideas, tools, and suggestions to craft a more purposeful life for yourself and your loved ones.

possibility sign of purpose

What you do with that information is up to you. I hope you’ve been following along, doing a lot of thinking, and taking action.

I encourage you to continue on this journey. Keep bringing more meaning and purpose into your life.

Keep reading, keep learning, and keep on making progress.

JohnK 6-30-2017
chiforyourself.com home page

 

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Today on CHI FOR YOURSELF: Dan Millman

 

 

Dan Be with us today on CHI FOR YOURSELF, and our guest Dan Millman, author of The Hidden School: Return of The Peaceful Warrior. We’ll start the call at 4 pm Eastern, 1 pm Pacific at chiforyourself.com

 

 

 

 

JohnK 6-29-2017

 

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What Do You Want To Be Remembered For?

Here’s an interesting question for you. How will people remember you when your gone?

Since our life on this beautiful earth will end some day, it’s only natural that we want to leave some sort of legacy. What’s yours going to be? How will you leave your mark?

Living a purpose driven life makes this a lot easier.

man considering purposeYou know your direction. And the impact you want to have on your family, your loved ones, your friends, your community, and the world at large.

If that sounds a little overwhelming right now, don’t let it intimidate you. You’ll get there.

The growth can be dramatic. And you’ll notice. Others feel the effects of our intentional and open-hearted living, too.

Even small changes and accomplishments are nothing to laugh at or dismiss. Raising your children well is an amazing feat and a wonderful legacy to leave behind in the world.

Then again, the your small community garden may outlive you. It can show others how tasty and rewarding it can be to grow carrots and tomatoes.

As you start to live with more purpose, you may get to a point where you’re wondering what else you can do. You may be asking yourself how you can help people around you and how you can make the world a better place.

Going inside to find your legacy is a great way to answer that question.

Here’s a little exercise you can do today.

Get out a piece of paper and write down whatpaper and pen for purpose you would like your eulogy to be.

It will condense those values that are important to you. Set it aside for a little while, then come back and read it.

As you do that, compare that eulogy’s values to the ones that most influence your life right now.

What do you need to change? What do you need to work on to make sure your life aligns with the eulogy you wrote for yourself?

That’s your game plan. It may take a while and it may change over time, and that’s all right.

What’s important is that you live your days with purpose and make the most of the years you’re given on this earth.

Remind yourself of this. And live a life full of the things that you’ll be proud to be remembered for.

JohnK 6-29-2017
chiforyourself.com home page

 

Image for overheard with purposeOverheard:  “Notice when your heart leaps up in joyous exuberance…In these moments the voice of your spirit is speaking directly to you.”

                            ~ Justine Willis Toms

 

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