Mind Over Matter
Mind Over Matter is the ongoing writing project by Scott Houghton. It covers various topics from psychology and philosophy, to spirituality and self-actualisation. It’s about learning to use your mind to overcome problems, improve yourself and achieve the best life possible.
If you find anything useful here, consider supporting me on Patreon: www.patreon.com/mindovermatterscott
Or consider a one-time donation here: http://bit.ly/DonateSbeast
Are you feeling depressed, or do you know someone else who is? Read on to find about more about what it is it, and learn a number strategies to help prevent it, or reduce the severity of the symptoms if you have it. INTRO Depression is a common mental health problem, which can be […]
Here are 10 quick mind hacks, to help you get the most out of your life: 1) Goals – To increase the chances of achieving your goals, turn them into S.M.A.R.T goals, which stands for specific, measurable, achievable, relevant, and time-based. (Bonus tip – Divide your goals into three categories: short term, mid term, and long […]
Facebook – http://bit.ly/MindOverMatterScott
Reddit – www.reddit.com/r/mindovermatterscott
Instagram – www.instagram.com/mindovermatterscott
Patreon – www.patreon.com/mindovermatterscott
Mind Over Matter – Scott Houghton added a new photo.
5 days ago
Quote: "Yet is it far better to light the candle than to curse the darkness" ~ William L Watkinson
My Interpretation: No matter how bad circumstances are, or how much you would like to complain about the world, doing something positive, no matter how small, will always be the better choice.
#quote #quotes #quotestoliveby #quotesaboutlife #wisdom #wisdomquotes #positivequotes #positivity #perspective #hope
Patreon: patreon.com/mindovermatterscott … See MoreSee Less
1 week ago
Are you feeling depressed, or do you know someone else who is? Read on to find about more about what it is it, and learn a number strategies to help prevent it, or reduce the severity of the symptoms if you have it.
Depression is a common mental health problem, which can be really serious, and is prevalent throughout the world. Globally, more than 300 million people of all ages suffer from depression. Depression is the leading cause of disability worldwide, and is a major contributor to the overall global burden of disease.
Depression is usually assessed on a degree of severity, ranging from mild, to moderate, to severe. It should be treated quite seriously, because in the more severe cases it can lead to self-harm and even suicide.
Depression can include a wide variety of symptoms which affect our mood, emotions and behaviours. Some of these include feeling sad, irritability, worthless, empty, hopeless, suicidal and numb.
Behavioural changes can include: avoiding social interaction, lack of interesting in hobbies, loss of sex drive, memory problems, lack of energy, sleeping trouble, no appetite, change in weight, use of drugs and alcohol etc.
Depression is believe to be caused by a complex interaction of social, psychological and biological factors.
Some of these known risk factors include: childhood adversity, bereavement, abuse (physical, sexual, emotional, neglect), bullying, unemployment, divorce, significant stress, medical diagnosis, prolonged isolation etc. Some studies show that biological factors, such as genetics, and hormones, may also contribute to the development of depression.
TIP #1: CBT
CBT stands for Cognitive Behaviour Therapy, which is a commonly prescribed treatment for a variety of mental health problems including depression. CBT is based on the concept that our thoughts, feelings and behaviours are all related and can affect each other.
For example, we may experience negative feelings which we believe are objectively true, but on closer inspection they are partially caused by unhealthy and distorted thought patterns. Once we become away of what these thought patterns are, we can label them, and try to change them into more healthy and positive and ones. This, in turn, may affect our behaviours.
You can do this be familiarising yourself with cognitive distortions, which are exaggerated or irrational thought patterns. Here are some of the most common ones:
1. All-or-Nothing Thinking: Evaluating the self, as well as events in life in extreme terms. It is either all good or all bad, either black or white, nothing in between
2. Overgeneralization: Making hasty generalizations from insufficient evidence. Drawing a very broad conclusion from a single incident or a single piece of evidence.
3. Mental Filter: Focusing entirely on negative elements of a situation to the exclusion of the positive. Also, the brain’s tendency to filter information that does not conform to already-held beliefs.
4. Disqualifying the Positive: Discounting positive events
5. Jumping to Conclusions: Reaching preliminary conclusions (usually negative) with little (if any) evidence.
6. Magnification and Minimization: Giving proportionally greater weight to a perceived failure, weakness or threat, or lesser weight to a perceived success, strength or opportunity, so that the weight differs from that assigned by others, such as "making a mountain out of a molehill".
7. Emotional Reasoning: Presuming that negative feelings expose the true nature of things and experiencing reality as a reflection of emotionally linked thoughts. Thinking something is true, solely based on a feeling.
8. Should Statements: Expecting the world to be different than it is". It can be seen as demanding particular achievements or behaviours regardless of the realistic circumstances of the situation.
9. Labeling and Mislabeling: A form of overgeneralization; attributing a person’s actions to his or her character instead of to an attribute. Rather than assuming the behaviour to be accidental or otherwise extrinsic, one assigns a label to someone or something that is based on the inferred character of that person or thing.
10. Personalization: Attributing personal responsibility, including the resulting praise or blame, to events over which the person has no control.
TIP #2: Exercise
Regular exercise has been shown to help lower the effects of depression. This is due to several reasons including:
1. Taking our mind off worries – Rather than ruminating about problems, being proactive can help to distract us from negative cycles of thinking.
2. Releasing endorphins – feel good chemicals in the brain which can enhance our sense of well-being.
3. Confidence – you are actively trying to improve yourself, and becoming fitter at the same time, so you are naturally going to feel better about yourself.
4. Social interaction – joining the gym, going for a run in the park, or joining a sports team may introduce you to other like minded people.
TIP #3: Self-esteem
A common problem associated with depression is low self-esteem. Whether low self-esteem is a cause or effect of depression, it doesn’t really matter, as long as we can identify it and begin to increase it.
Aside from reframing any negative beliefs and thought patterns, outlined in TIP #1, you can also raise self-esteem by trying to improve yourself and your life in a number of ways:
1) Skills and talents: Learn a new skill, take up a new hobby and increase your repertoire of talents.
2) Achievements: Set goals, and aim to accomplish them. A sense of achievement can do wonders for self-esteem.
3) Relationships: Healthy relationships are really important to our overall sense of well being, so minimise negative and toxic ones, grow existing positives ones, and even seek out new ones if necessary.
4) Self-compassion: If you ever feel low, practice having compassion for yourself, like you would for a close friend or family member.
5) Assertive communication: Try to practice assertive communication more, instead of passive, aggressive, or passive-aggressive.
6) Challenge and growth: Growth is an important part of life, so every once in a while challenge yourself to come out of your comfort zone, and try something new.
To end this post, here’s a few of my favourite quotes related to depression:
“Release of shame is an antidepressant.” ~ Johann Hari
“Only in the darkness can you see the stars.” ~ Martin Luther King Jr
“You’re not a bad person for the ways you tried to kill your sadness.” ~ Unknown
“Depression is your body saying ‘fuck you, I don’t want to be this character anymore’. I don’t want to hold up this avatar that you’ve created in a world that’s too much for me.” ~ Jim Carrey
“That’s the thing about depression: A human being can survive almost anything, as long as she sees the end in sight. But depression is so insidious, and it compounds daily, that it’s impossible to ever see the end.” ~ Elizabeth Wurtzel … See MoreSee Less
Mind Over Matter – Scott Houghton added a new photo.
2 months ago
Quote: "Cowardice asks the question ‘is it safe?’ Expediency asks the question ‘is it politic?’ Vanity asks the question ‘is it popular?’ But conscience asks the question ‘is it right?’. And there comes a time when one must take a position that’s neither safe, nor politic, nor popular; but he must take it because it is right." ~ Martin Luther King
#quote #quotes #quotestoliveby #quotesaboutlife #wisdom #wisdomquotes #martinlutherking #martinlutherkingjr #mlk #morality #moralagency #socialactivism #activism
Patreon: patreon.com/mindovermatterscott … See MoreSee Less
3 months ago
Have you experienced anger problems before, or do you just want to feel more peace in your life? If the answer to either of those questions is yes, then this post is for you.
I have outlined three methods below, which will allow you to better gain control over anger in you life, and help to achieve a more peaceful mind.
1) Nonviolent Communication
One of the best ways of dealing with anger is using Nonviolent Communication. This is where you focus on your needs and feelings, instead of making negative judgments about ourselves or others.
This method is based on several premises and assumptions, which are as follows:
– Anger can be a healthy and acceptable emotion if expressed and understood in a certain way
– Anger is seen as a secondary feeling as it signals an unidentified need. The problem is not being angry the problem is how we choose to handle our anger. One way of handling anger is to acknowledge the sensation of anger as an unidentified need and empathise with ourselves in order to reconnect.
– The four main components of Nonviolent Communication are: observations, feelings, needs and requests.
– There are four options for receiving negative messages:
1) Blame ourselves
2) Blame others
3) Sense our own feelings and needs. (Self empathy)
4) Sense others’ feelings and needs. (Empathy)
– Expressing step 4 (empathy) followed by step 3 (honesty) is the most likely way to get your needs met.
Steps to expressing anger:
1) Stop. Breathe.
2) Identify our judgmental thoughts.
3) Connect with our feelings/needs.
4) Express our feelings and unmet needs.
5) Make a clear request of what we would like from the listener. Could be a reflection of what was heard.
To learn more about this process, check out these links:
Sublimation is a mature defence mechanism, which involves transforming unwanted impulses into something more productive and less harmful. A good example would be to take up running, a sport, or martial arts as a way to express frustration or anger in a more healthy way.
Just about any form of physical activity, sport, or creative expression could be classed as sublimation, and it’s highly recommend that you have at least of of these outlets, particular if you frequently experience anger problems.
Here’s a few ideas: running, cycling, boxing, marital arts, football, basketball, rugby, weight lifting, painting, writing music, etc.
In addition to change our thought patterns, behaviours and habits, we can also use simple breathing techniques to help us calm down whenever anger arises.
The 7/11 technique is where you breathe in for 7 seconds, then out for 11 seconds. It can be used for a variety of reasons such as dealing panic attacks, hyperventilation, and reducing anger.
If you are able to, close you eyes and visualise something peaceful, such as a natural landscape, the sound of rain, or even a happy memory, which can help to further reduce anger.
Hopefully, you will find at least one of these methods beneficial, but if you find still have anger problems and require some extra assistance, then consider visiting a trained professional who should be able to provide further help.
Support and advice – www.reddit.com/r/Anger/
More tips – www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/anger-management/art-20045434 … See MoreSee Less