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Today, you can start to heal yourself with your mind. If you feel "broken," or if you feel any pain, whether it's emotional, physical, or spiritual, remember that you're capable of so much. Your brain is a powerful tool, so we'll share some mental exercises that can improve your life right away. Here, you'll begin your journey toward wholeness and wellness.
Steps
Question 1 of 2:
What Can I Heal With My Mind?
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You can heal from emotional struggles. If you have any intense feelings, like anger or sadness, the way you talk about them can relieve your pain. You can practice “mindfulness,” which allows you to live in the present moment and recreate your reality with your language. [1] X Expert Source Michael Stern
Life Coach Expert Interview. 8 July 2020. If you attach a new word to your experience, you’ll instantly change your state of mind. [2] X Research source- Brain scans show that if you put your feelings into words, brain activity in the “amygdala,” which causes you to feel fear, goes down. You’ll feel more hopeful and safe.
- When you change the way you talk about your emotions, you use the right side of your brain, which is connected to creative thinking. You’ll believe you can find a solution.
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You can repair your mind if you think it's broken. When you focus on how you can motivate yourself, your brain won’t sense limitations. If you have any condition or behavior that you feel holds you back, you’ll overcome it if you think about the future and concentrate on any goals you have. Your mind will stop getting “stuck” on unhealthy thought patterns, and it will look forward to what’s possible. [3] X Trustworthy Source Science Direct Online archive of peer-reviewed research on scientific, technical and medical topics Go to source
- Some scientists call the process of goal-setting “neurorehabilitation,” which just means that you can heal your mind over time.
- Research about healing your self-image and the way your mind functions provide alternatives to the “broken brain” theory.
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You can soothe your soul. If you believe in a higher calling and keep thinking about it, your brain will form more “neural connections,” pathways in your brain that influence what you focus on. Once you decide on what matters most to you, you’ll also activate your “frontal lobe,” which will help you focus on what inspires you all day long. [4] X Trustworthy Source Science Direct Online archive of peer-reviewed research on scientific, technical and medical topics Go to source
- Dedicate yourself to any cause. You might be moved by a spiritual goal or you may want to learn all you can about one subject, like science. [5]
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Expert Source
Michael Stern
Life Coach Expert Interview. 8 July 2020. - See if you prefer prayer, meditation, or both. Scientists have found that spending time on either activity will enhance your ability to focus on what’s meaningful to you.
- Dedicate yourself to any cause. You might be moved by a spiritual goal or you may want to learn all you can about one subject, like science. [5]
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Expert Source
Michael Stern
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You can take care of yourself with natural methods. All you have to do is commit to some simple practices—they’ll make a big difference over time. Neuroscientists, a group of researchers that study the way the brain works, have found that emotions are “flexible.” If you focus on a feeling or create small moments of joy for yourself, you can shift your mood and increase your energy levels all on your own. [6] X Research source
- Studies also suggest that if you create fun experiences for yourself, your brain will hold onto those memories and “predict,” or expect, you’ll have more positive events in the future.
- Concentrate on optimism, happiness, and gratitude for about 5-10 minutes a day and you’ll start to “rewire” your brain—eventually, you’ll focus on details that make you smile without much effort at all.
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You can heal your body with your mind. Scientists call this new field of research “mind-body medicine.” Mind-body medicine involves mental practices that lower your stress levels. When your body releases fewer chemicals related to stress, like cortisol, you’ll also protect yourself against or even recover from all kinds of conditions, like heart disease, diabetes, and inflammation. [7] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Stress also affects your immune system, so if you feel more calm and relaxed, you’ll also avoid everyday illnesses, like the common cold.
- If you spend time in support groups with other people who’d like to manage stress, you’ll get even better results—studies show you may feel less pain and experience a higher quality of life.
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Question 2 of 2:
Ways to Heal Your Mind
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Make up a motto. When the first thing you say uplifts you, you’ll feel full of hope. Highlight any traits that make you feel really confident. Speak about values you believe in, and tell yourself why you’re a gift. Your brain will respond to your pep talk and send a message to your body that it’s ready to get active. You might say something like: [8] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- “I woke up full of courage. I’m brave, strong, and can take on anything.”
- “I look forward to today’s adventures! There’s so much that I’ll learn.” [9] X Research source
- “I have a good heart and great intentions. I’ll make the right choices today.” [10] X Trustworthy Source Science Direct Online archive of peer-reviewed research on scientific, technical and medical topics Go to source
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Rephrase negative messages. Change your form of self-talk and you'll lower your stress levels. Identify any unhelpful beliefs you repeat in your head and swap them out for ideas that inspire you. Your immune system, anxiety levels, and heart could improve based on what you say, so keep these tips in mind: [11] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- Maybe you “filter” details and only hold onto bad memories. If you do, focus on bright parts of your day. You can say, “I had a great breakfast and met lots of nice people.”
- You might “personalize” issues and take on all the blame. Forgive yourself and recognize what you aren't responsible for. You can point out, “I can’t control everything.”
- If you “catastrophize,” you’ll expect the worst. Instead, believe only the best things will happen. You can tell yourself, “This presentation will be amazing.”
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Shape your reality with your words. Use hopeful phrases and you'll feel safe in your environment. As soon as you think or speak, you’ll immediately change the way you see the world. For example, if you believe that you’re surrounded by beauty and possibility, you’ll be inspired all the time. What you say about other people matters, too. If you think everyone has the ability to be kind, you’ll notice that others want to help you. Here are some things you can say to transform your reality: [12] X Research source
- “I live somewhere safe and nurturing. My needs will be taken care of.”
- “The world is so magical and colorful. It wants me to feel energized and inspired.”
- “It’s fun and full of possibilities here! There’s always a new adventure in store for me.”
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Write down your purpose. Express what motivates you and you’ll take care of your heart. All you have to do is make a note of what drives you and you’ll be on your way to better health. When you look down at your goal or think about it every day, your blood pressure and stress levels may go down. [13] X Expert Source Michael Stern
Life Coach Expert Interview. 8 July 2020. Your personal meaning in life might look something like: [14] X Research source- “I’m committed to making my community a better place.”
- “I believe in art and free speech!”
- “My family means everything to me, and I’ll always protect it.”
- Reader Poll: We asked 159 wikiHow readers what advice regarding setting goals they find most helpful, and only 6% of them said telling other people about their goals so they can support them. [Take Poll] Sharing your goals with others can be a great way to hold yourself accountable, but you can still achieve your goals while keeping them private.
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Keep an upbeat attitude. Stay happy in any situation and you’ll perform better in every area. Success mostly comes down to how you carry yourself. Keep your head up, smile, and be friendly with everyone you meet. You’ll surround yourself with support, which may result in a lot of perks like strong relationships, a job you adore, and more money. [15] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source
- Stay passionate in long-term relationships. Your romance will remain a source of joy for you.
- Remain excited at work. Your colleagues will love collaborating with you.
- Celebrate learning new skills. Your knowledge will help you market yourself so you can improve your financial health.
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Laugh all day. Keep a good sense of humor and you'll get some natural pain relief. Let loose, joke around, and enjoy what’s silly in your everyday life. You’ll also bond with others because they’ll notice how fun-loving you are. A good laugh will relax all the muscles in your body, reduce any tension, and lower your stress levels. [16] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
- Laughter will also give you inner strength since you’ll see what’s funny in some challenges.
- You’ll attract people who also want to have fun and keep life stress-free.
- Humor will help you manage conflicts and improve your relationships.
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Express love. Show affection to others and you’ll release feel-good hormones. Hug your friends, kiss your S.O., and praise strangers. Whether you spread warmth through physical touch or kind words, you’ll get a rush of oxytocin, a chemical that helps you bond with others and calms you down. [17] X Research source
- Cuddle with or talk to people and you’ll activate oxytocin. It’ll help even on a tough day.
- Long-distance care works, too. Send off a sweet text to make you and the person on the other end smile.
- Volunteering also releases oxytocin. You’ll feel inspired by the good deeds, and you’ll help take away the burdens someone else struggles with.
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Make a wish or say a prayer. As soon as you believe there’s a power outside of yourself, whether it’s just random good luck, human kindness, or a spiritual force, your brain will look for patterns. Since you’ll look for a specific result, like some compassion or support, you’re a lot more likely to find it. Plus, the area of your brain that interprets intentions will help you see the good in everyone. [18] X Expert Source Michael Stern
Life Coach Expert Interview. 8 July 2020. Your wish or prayer might sound something like:- “I wish that I could get a helping hand. This would be easier to do if I had some friends.”
- "I hope everything works out today. I could really use some luck.”
- “I pray for a miracle so I can overcome this.”
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Plan out your workouts. Picture your fitness goals and you’ll increase your strength. Motivate yourself and think about the body you want. When you imagine different routines you want to try out, you’ll be more prepared when you start them. Some studies even show that you’ll put on muscle more quickly after you visualize exercises. [19] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Tell yourself what you want to accomplish. For example, you can say, “I want to lift 50 pounds."
- Close your eyes and focus on what it’d feel like to achieve your personal goal. For instance, maybe you’ll imagine how you’ll flex your biceps."
- Watch videos of workouts for even more inspiration. You can picture yourself leading them!
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Believe in your ability to heal yourself. Say you can repair anything and you’ll send your brain the right signal. When you’re convinced that your mind can heal your body, you start up the “placebo effect,” a physical response to hopefulness. You’re more likely to overcome any condition, especially if you pair the placebo effect with other healthy habits, like sleep and exercise. [20] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
- You’ll boost the effectiveness of a treatment when you believe in its power. You can say something like, “These foods will restore my body.”
- You’ll empower yourself with the placebo effect because you’re the one who activates it.
- Your brain will change how it experiences pain and may even ignore it.
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End your night with gratitude journaling. List everything you’re thankful for and you’ll heal your nervous system. When you concentrate on all the gifts and perks you enjoy in life, you’ll block out any stressors and experience emotions like happiness and contentment. [21] X Expert Source Michael Stern
Life Coach Expert Interview. 8 July 2020. Journaling will also lower bad cholesterol, blood pressure, and inflammation. To get in a balanced state right before bed, you write something like:- “I am grateful for my friends, my family, and my home. I feel so safe and secure.”
- “I am so glad I have a job that I love. I get to do what I’m passionate about every day.”
- “I cherish my pets, my partner, and my apartment. I have everything I need!”
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Expert Q&A
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QuestionHow can I figure out what keeps pulling me off track emotionally?Michael Stern is a life coach and the owner of Integral Alignment, a coaching and training business focused on a holistic approach to optimizing one's health, work, love, play, and spirituality. Michael began his professional training in 2011 as an Integral Spiritual Mentor through One Spirit Learning Alliance, and has been certified as both a hatha yoga instructor and an Emotional Intelligence Coach through GolemanEI. In addition to his private 1:1 and groupwork, he has hosted workshops with thought leaders such as Frederic Laloux, Charles Eisenstein, and Thomas Hübl. Michael holds a BA in Spanish Language from Vanderbilt University and lives in Portland, Maine.The best thing you can do is start tracking your experiences and journaling. This way, you can identify your triggers. From there, it's all about finding ways to cope with your triggers in a productive way, or learning how to avoid them entirely.
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QuestionHow can I be more mindful in my daily life?Michael Stern is a life coach and the owner of Integral Alignment, a coaching and training business focused on a holistic approach to optimizing one's health, work, love, play, and spirituality. Michael began his professional training in 2011 as an Integral Spiritual Mentor through One Spirit Learning Alliance, and has been certified as both a hatha yoga instructor and an Emotional Intelligence Coach through GolemanEI. In addition to his private 1:1 and groupwork, he has hosted workshops with thought leaders such as Frederic Laloux, Charles Eisenstein, and Thomas Hübl. Michael holds a BA in Spanish Language from Vanderbilt University and lives in Portland, Maine.Schedule "recovery breaks" in the mid-morning and mid-afternoon when you find yourself sort of losing focus and energy. Spend a few minutes to breath, listen to music, or get some fresh air. Alternatively, you can set an alarm clock to go off at regular intervals throughout the day to remind you to move your body.
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References
- ↑ Michael Stern. Life Coach. Expert Interview. 8 July 2020.
- ↑ https://www.sciencedaily.com/releases/2007/06/070622090727.htm
- ↑ https://www.sciencedirect.com/science/article/pii/S0306460320307322
- ↑ https://www.sciencedirect.com/science/article/pii/S0306460320307322
- ↑ Michael Stern. Life Coach. Expert Interview. 8 July 2020.
- ↑ https://www.npr.org/sections/health-shots/2021/06/29/1010319240/stuck-in-a-rut-sometimes-joy-takes-a-little-practice
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1456909/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4814782/
- ↑ https://www.discovermagazine.com/mind/do-positive-affirmations-work
- ↑ https://www.sciencedirect.com/science/article/abs/pii/S0065260108602294
- ↑ https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950
- ↑ https://news.stanford.edu/2019/08/22/the-power-of-language-how-words-shape-people-culture/
- ↑ Michael Stern. Life Coach. Expert Interview. 8 July 2020.
- ↑ https://www.npr.org/sections/health-shots/2019/05/25/726695968/whats-your-purpose-finding-a-sense-of-meaning-in-life-is-linked-to-health
- ↑ https://www.apa.org/pubs/journals/releases/bul-1316803.pdf
- ↑ https://www.helpguide.org/articles/mental-health/laughter-is-the-best-medicine.htm
- ↑ https://research.asu.edu/expressing-love-can-improve-your-health
- ↑ Michael Stern. Life Coach. Expert Interview. 8 July 2020.
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4974856/
- ↑ https://www.health.harvard.edu/mental-health/the-power-of-the-placebo-effect
- ↑ Michael Stern. Life Coach. Expert Interview. 8 July 2020.
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