Mindrise & Co.

Tag: stress reduction

  • WHAT IS THE ROLE OF THE GUT MICROBIOME IN DEPRESSION?

    WHAT IS THE ROLE OF THE GUT MICROBIOME IN DEPRESSION?

    Major Depressive Disorder (MDD) is a debilitating mental health condition that affects millions of individuals worldwide. Recent research has shed light on the role of proinflammatory cytokines, specifically IL-1β and IL-6, in the neuroinflammatory response and their potential contribution to the etiology (i.e., cause of a disease) of MDD. This article explores the intricate relationship…

  • QUALITY OF LIFE SCALE (QOL)

    QUALITY OF LIFE SCALE (QOL)

    INSTRUCTIONS: Please read each item and circle the number that best describes how satisfied you are at this time. Please answer each item even if you do not currently participate in an activity or have a relationship. You can be satisfied or dissatisfied with not doing the activity or having the relationship. The scale surveys…

  • THE 10 MOST RELAXING SONGS*

    THE 10 MOST RELAXING SONGS*

    *ACCORDING TO NEUROSCIENCE A study from MindLab International was conducted to investigate how much anxiety reduction participants experienced while listening to a specific song. Below is a list of the top 10 most relaxing songs, with the top one producing the highest level of relaxation.

  • RELAX & GATHER YOURSELF

    RELAX & GATHER YOURSELF

    CLEAR YOUR MIND Go out in nature: a walk in nature can help reduce anger, stress, and unpleasant feelings. It contributes to lowering blood pressure and the production of hormones. Spend one day (or more) without social media: turn off all notifications, log out from all your social media accounts and avoid turning on your…

  • PRACTICE AWARENESS

    PRACTICE AWARENESS

    Standing firm on your feet, head straight, feet shoulder apart: FEEL YOUR BALANCE: sense how your body shifts back and forth or side to side. Become aware of those minor movements. FEEL THE SOLES OF YOUR FEET: roll gently back and forth to emphasize the sensation of your feet against the ground. Focus on a…

  • SIX RELAXATION TECHNIQUES TO REDUCE STRESS

    SIX RELAXATION TECHNIQUES TO REDUCE STRESS

    Instructions: Try each one of those methods a few times before deciding to focus on the ones that suit you best. We also recommend practicing more than one techniques on a regular basis to get more benefits and avoid monotony. FOCUS ON THE BREATH Take long, slow, deep breaths (also known as diaphragmatic breathing). As…

  • THE FIVE MINDFULNESS TRAININGS.

    THE FIVE MINDFULNESS TRAININGS.

    To practice the Five Mindfulness Trainings is to cultivate the insight of interbeing, or Right View, which can remove all discrimination, intolerance, anger, fear and despair. If we live according to them, we are not lost in confusion about our life in the present or in fears about the future Thich Nhat Hanh

  • THE SEVEN PILLARS OF MINDFULNESS.

    THE SEVEN PILLARS OF MINDFULNESS.

    By Jon Kabat-Zin Reference: https://www.edgewoodhealthnetwork.com/resources/blog/the-seven-pillars-of-mindfulness/

  • PRACTICING MINDFULNESS WITH ANXIETY

    PRACTICING MINDFULNESS WITH ANXIETY

    1 – PAY ATTENTION TO YOUR BODY: Notice the sensations in your body. Scan each part and see if you can connect to it. For example, do you notice the tension in your face, if so try to consciously relax your muscles and feel the difference. 2- PAY ATTENTION TO YOUR FEELINGS: Start by classifying…

  • DIAPHRAGMATIC BREATHING FOR BEGINNERS

    DIAPHRAGMATIC BREATHING FOR BEGINNERS

    Diaphragmatic breathing is what natural/normal breathing is, and for example babies automatically breathe with their diaphragm. Diaphragmatic breathing helps: Decrease the work of breathing by slowing your breathing rate.Decrease oxygen demand.Help the lungs fill more efficientlyUse less effort and energy to breathe.Bonus: it also helps tone your abs :> PRACTICE: Lie on your back on…