You may not be aware of the severity of the negative dialogue currently within your mind. However, once you begin with positive self-talk, you will suddenly realize that you are self-sabotaging the goals you set for yourself from the minute that you make them. This process can make you aware of exactly how much that inner conversation has been interfering with your life. You’ll start believing that you can now set goals and surpass them.

Through positive self-talk you will be able easily set long and short-term goals for yourself. And when you use affirmations, you’ll have those tools accessible to help you push yourself further than ever before. Learning to quiet negativity and re-program your mind with positive thoughts is a great move toward setting and attaining future goals with ease.

You know what? The answer to all these depends on your frame of mind.

Thoughts are very powerful. They affect your general attitude. The attitude you carry reflects on your appearance, too – unless, of course, you are a great actor. And it doesn’t end there. Your attitude can also affect people around you. The type of attitude you carry depends on you. It can be either positive or negative.

Positive thoughts have a filling effect. They are admittedly invigorating. Plus, the people around the person carrying positive thoughts are usually energized by this type of attitude. A positive attitude attracts people.

Negative thoughts on the other hand have a sapping effect on other people. Aside from making you look gloomy and sad, negative thoughts can turn a festive gathering into a funeral wake. A negative attitude repels them. People tend to shy away from those who carry a negative attitude.

We can also define attitude as the way of looking at the world. If you choose to focus on the negative things in the world, more or less you have a negative attitude brewing up. However, if you choose to focus on the positive things, you are more likely carry a positive attitude.

You have much to gain from a very positive attitude. For one, studies have shown that a positive attitude promotes better health. Those with this kind of attitude also have more friends. projecting a positive attitude also helps one to handle stress and problems better than those who have a negative attitude.

A positive attitude begins with a healthy self-image. If you love the way you are and are satisfied, confident, and self-assured, you also make others are around feel the same way.

A negative attitude, on the other hand, has, of course, an opposite effect. So, carrying a negative attitude has a twofold drawback. You feel bad about yourself, and you make others feel the same way.

If you want a healthier outlook in life, you need to think happy thoughts, and you have to hear positive things as well. So, what can you do? Well, for starters, you could see a funny movie, you could play with children, spend some time telling jokes with friends. All these activities fill you with positive stimuli, which in turn promotes positive attitude. Focus on the good things, the positive things in life.

This positive attitude you now carry can be of benefit to other people. Sometimes when other people feel down, the thing people mostly do is try to give them advice. But sometimes, all they need is somebody to sit by them, and listen to them. If you have a positive attitude you may be able to cheer them up without even having to say anything.

As always, if you are beset by troubles, even in your darkest hour, focus on the good things in life, you will always have hope. Problems become something you can overcome. Your positive attitude helps you see through the dark to that light at the end.

You do not have much to lose by adopting a healthy, positive attitude. Studies show that such an attitude actually slows aging, makes you healthier, helps you develop a better stress coping mechanism, and has a very positive effect on all the people you meet every day. So, what’s not to like about a positive attitude? Adopt one today.

If you have ever experienced either situation, you need to change the way you respond to your inner dialogue. Instead of obeying your negative commands, you can use positive self-talk to counter the negativity and overcome nearly all anxious thoughts.

Are you initially filled with excitement when you first set goals for yourself? Are these thoughts then followed by self-doubt and self-defeating thoughts that stop you in your tracks before you even get started?

It can be difficult to make the most of your life when you are constantly talking yourself out of being a success. It can be frustrating and discouraging to have these thoughts constantly plaguing you. Many of us, in fact, don’t even realize we have them! All we know is that we don’t have the confidence to stick to our plans and reach our goals.

But there’s another way!

Positive self-talk is an effective way to set goals and ensure that you stick to them, even if you have never been able to do this before. The way this works is that you decide what goal is important to you, and then you plan the logistics of how you are going to attain this goal. When self-doubt starts kicking in, you will respond with affirmations that prove your success without surrendering to the negative pressure. Since you’re reading this article, it’s clear that you’re no quitter and you’re certainly not a failure, so start believing in yourself!

Man, if I had a dime for every resolution I made throughout the years. Or if I lost a pound for every resolution I’d ever made. Hehehe. Seriously, as I get older, choosing the right resolution and sticking with it, starts to get a bit easier. I’m never going to be a size 0 again and my chance at being a billionaire is likely over, so why not simply work toward a realistic happier, healthier life, right? That’s exactly what I plan to do for 2010.

If you’re making a resolution for the New Year, here are 10 tips for keeping it:

- Find a support system. This is crucial to any type of change in your life. Having someone who will keep you accountable and encourage you when you miss the mark is one way to stop you from quitting altogether. Rely on family, friends and coworkers to give you that swift kick when you need it.

- Use online tools. These are popping up everywhere, especially for weight loss resolutions. Many of the online tools are free to use. Sites like SparkPeople offer informative articles, message boards, meal planners, video resources and online food diaries to keep you going from day one.

- Write it down. Some people only verbalize their resolutions. The problem with that is you can forget what you said after the first week. It is scary but putting your resolutions on paper makes them real to you. It is a commitment that is needed if you want to succeed.

- Be specific. Writing down phrases like “Become more assertive” can mean anything. Where do you want to be more assertive and with whom? Instead, record something like “Go to my boss and ask for a raise this year.”

- Start with small steps. No one gets from A to Z in one step. Those who try are often disappointed. If this is a weight loss goal, begin with starting an exercise program. If you haven’t worked out in a while, this single piece of a larger goal will take some time to establish. Goals that involve cleaning up your entire home can begin with one room and then move onto to the others. Tackling a smaller step successfully fuels your drive to continue.

- See the big picture. This approach helps when you are feeling discouraged by disappointment. Don’t lose sight of your ultimate goal or resolution. It is still attainable even with a few setbacks. You’ll have more to rejoice about later.

- Visualize. See yourself completing your goal. In fact, see yourself completing each step of the journey. Thinking about skipping your workout session today? Visualize yourself in the class and, though tired, you make it through to the end with energy. The mind is a powerful tool that can help or hinder you. And hey, if you’re mind isn’t powerful enough, post pics of what you’d like right on your refrigerator. A trip to Hawaii? A slimmer you? Put it up and see it every day.

- Set a deadline. Open ended resolutions can go on forever. Give yourself a concrete time frame to keep from floundering in your goal.

- Resist comparing yourself with others. Someone else may have the same resolution. They also may seem to be getting farther in their goals than you. Resist the urge to compare yourself and end up discouraged. Each person is different and you don’t know what support system or other goal achieving tools they are using. Be happy for them and even ask how they are doing it so well.

- Abandon bad resolutions. There comes a time when some of your resolutions may have to meet the trash heap. It could have been a faulty resolution that wasn’t thought out well in the first place. It doesn’t mean failure. On the contrary, it could be just what you need to help you accomplish the ones that are manageable.

Overall, don’t beat yourself up. We all falter here and there. The important thing is to get back on track. So spill it…what’s your New Years Resolution?

Seasonal Affective Disorder (SAD) is a subgroup of depression that involves a person suffering from depressive symptoms at a certain time of year. Usually, the depression occurs during the fall and winter. For some unknown reason, people begin to experience depression.

People suffering from seasonal affective disorder chalk it all up to the shorter days and longer nights. We underestimate the effect that lack of sunlight has on us. When the winter season passes, so does the depression and they get back to a normal life without ever realizing that they were depressed in the first place.

The problem is that seasonal affective disorder can be so severe that suicide is one possible outcome. Other symptoms include: overeating, depression, anxiety, weight gain, feelings of helplessness and hopelessness, lack of concentration, and lethargy. Some of the symptoms build on each other. For instance, overeating can be caused by depression. As a result of the weight gain, the sufferer spins out of control into helplessness and anxiety.

On top of all this, there is a condition called reverse seasonal affective disorder. Instead of experiencing depressive symptoms during the fall and winter, it is experienced during the spring and summer. The symptoms are opposite to those experienced in the latter part of the year.

One theory about seasonal affective disorder is that the lack of proper sunlight contributes to the condition. Like I said before, we underestimate how much we need natural sunlight. Sunlight brightens the mood. We get a boost from spending even fifteen minutes in the sun each day.

During the winter months, the days are shorter. Fewer sunlit days due to the weather patterns makes us want to stay in. Some people are “bummed” when the weather is not sunny all the time.

In an effort to reduce the symptoms of seasonal affective disorder, clinicians are trying several techniques, one of which is light therapy. Anti-depressive medications are often prescribed to lessen the symptoms of seasonal affective disorder. Psychologists use psychotherapy to try and use positive reinforcement to change thought patterns.

If you feel that you display any of the symptoms and signs of seasonal affective disorder, see a physician as soon as possible. It could be nothing or something quite important. Have you or anyone else noticed a marked change in your behavior at certain times of the year for several years? People with a relative diagnosed with seasonal affective disorder are more likely to be affected by it as well.

In either case, the help of a strong support system assists with handling the condition. No one wants to feel bad and without hope. Lean on those around you to fight this disorder.

It is with much excitement that I kick off our new 5 for Friday series with this all-important installment.

5 ways you too can make some Mom-ME time for yourself.

1. Don’t over-commit. There is nothing wrong with putting yourself first on occasion. You can’t help everyone no matter how hard you try. You need time for yourself. Don’t make excuses for it or rationalize it, just say “No, sorry I can’t”.
2. Create a relaxation readybag. This could be a totebag with a book, your knitting, your ipod or headphones in it. Whatever will work at a moment’s notice, to help you relax when that unexpected “free time” arises.
3. Lock the door behind you. In the bedroom, or the bathroom, even if it’s to grab 3 minutes (okay 30 seconds) of privacy. Think about it though, that may be your only line of defense, but it could also be your last. (This works better with slightly older kids who have an understanding of privacy)
4. Delegate. If the kids are in the backyard, or in my case, the basement with Dad, make sure he knows he’s in charge, and you disappear. Older children can watch over younger ones for 15 minutes while you do whatever you do for your Mom-ME time.
5. Schedule your ME time. Look at the week ahead, and pencil in a time slot for yourself. Seeing it listed in your planner will help you remember to make that time, just like you would for anything else written in there ie. doctor appointment, child’s playdate.

You can find the time if you look for it, but then you have to take it, and make it your ME time. Give yourself permission to relax. Go on, you deserve it!

Moms! I’d love to hear some of the things you do to make your ME time. Please leave your comments. Lets see how many different ME time making tactics are out there, and add to the list!

Not to worry, I found a way to make me-time anyway! I made sure Dad knew he was in charge, and quietly slipped upstairs, and locked the bedroom door behind me – my 2nd line of defense after Dad. Then I turned up the radio and treated myself to a long, uninterrupted shower. To some that’s not big deal, but to me it was. That time with no demands, I have to remind myself is so important!

If you’re like me, and you need that gentle nudge to remind yourself to make ME time, check back here this Friday (or subscribe to our RSS feed if you think you won’t remember this either – lol). I’m dedicating Fridays as “tips day” with a new Five for Friday series.

This week: Five Ways to Make ME Time.

Self-care is not selfish, as some people may believe. In fact, if you take good care of yourself are able to take care of others much more easily. Some people find taking care of themselves difficult and believe they are being self- indulgent. Always putting others first will take its toll on your health; will lower your self-esteem and damage relationships. Here are some self-care tips.

1. Have something pleasurable planned for yourself every day. Make time for relaxing activities. Take time to spend with yourself, reading, mediating, taking a walk in nature, getting a massage or whatever pleases you.

2. Don’t get involved with trying to solve other peoples’ problems. Be supportive and listen but don’t overburden yourself.

3. Take time to cultivate relationships. Studies show that having friends and a social network helps reduce stress. Friends offer us opportunities to talk about our feelings and they provide us with feedback.

4. Take care of your health by eating foods that are good for you. A balanced diet can lift your mood, give you more energy, prevent illness and will help you feel better to cope with life’s stresses.

5. Take time for hobbies and activities. Make a list of hobbies and activities you enjoy. It might be dancing, taking your dog for a walk, playing a sport, inviting friends over for dinner, hiking etc. Set time aside to do the activities you enjoy most. You will feel better because of it and so will those around you.

6. Keep fit. Regular exercise improves the efficiency of the heart, maintains good blood circulation and lowers blood pressure. During exercise the body releases hormones, which are natural anti-depressants. Regular exercise acts as a ‘time out’ and gives your mind a break.

7. Avoid tobacco, drugs and alcohol. Alcohol and drugs give a temporary relief from stress but will decrease the body’s ability to withstand stress and will cause long-term damage to the body.

© Copyright 2005 Sheila Dicks

(NOTE: This article has been reprinted from http://www.ArticleFeedster.com with permission.)

When it comes to concentration, there are many scents to choose from. There are minty, fruity, and fresh smelling varieties. This means that you’ll be sure to find one you actually think smells good. Stick to the outdoor type scents and you will hit it. Fresh smelling, awakening scents are the way to awaken the scents. Here are just some of the options available:

* Lemon
* Mango- this can also help to improve concentration by easing symptoms of depression.
* Pine- this helps to increase energy levels as well as concentration.
* Apple- this can also give you an extra energy boost.
* Rosemary-this scent promotes relaxation and alertness at the same time.
* Peppermint- this has always been recommended to me to improve alertness for long study sessions
* Eucalyptus- this can be used to provide a slightly different scent.

If you want to use aromatherapy to help you concentrate, there are several options for helping the scent reach your nose.

* Aromatherapy candles. These are an easy and simple way to help spread your favorite invigorating scents throughout the house. They are slightly less concentrated, but they still get the job done. Just buy the scents you want and light them whenever you’re studying or just need a mental boost. Soy candles are so much better for our environment, so please check out our candle facts about burning them. Our candles are 100% soy and come in many scents. If your scent isn’t available, then please email us.
* Humidifier. Simply find the oil form of the fragrance you want, put a few drops in your room humidifier and let it work. As the water gets put into the air, the oil gets taken with. When the droplets evaporate, the room is filled with your favorite refreshing sent. They also make devices now that use water to disperse scent and clean your air at the same time. Please make sure that it is not a scent you are allergic to first.
* Rub on oil. Instead of using the oil in your humidifier, just rub it onto your chest or under your nose. It works like VapoRub by sending invigorating vapors right up to your nose. Just be careful, many of the oils can be harmful, so you’ll have to mix a few drops with a carrier oil so you don’t hurt your skin. A carrier oil can be baby oil or mineral oil. Just something to mix with.

If you want to study, concentrate more on work, or just feel energized and alert at the end of a long day, you should try one of these fantastic aromatherapy scents. It is a great way to work more in without caffeine. But make sure that you are not messing with your normal sleep patterns. We need to set normal sleep and awake patterns to be more productive.

Val Selby

Mom’s Online Retreat Coordinator

www.BusyMommaWellness.com

How to Manage Your Mood with Food
by Susie Cortright

Here’s a meal-by-meal guide to eating for energy and managing your mood with food.

Breakfast
Eating a good breakfast boosts your concentration and revs your energy, particularly in the morning when you may need it most. Without breakfast, you’re more likely to make that second pot of coffee by mid-morning.

Instead, keep your blood sugar on an even keel with complex carbohydrates. Avoid refined carbohydrates, such as white bread and white sugar. These have a high glycemic index, which can cause spikes and dips in your blood sugar levels.

The right complex carbohydrates provide your brain and muscles with the steady flow of the energy they need. Grains are great sources of B vitamins, which aid in the metabolic production of energy. The best carb choices for breakfast are natural whole-grain breads and cereals.

For the best breakfast, add a low-fat protein, such as yogurt, cottage cheese, or skim milk, and watch your fat intake as well as your meat consumption (meat takes more energy to digest).

Mid-morning Snack
Turns out, snacking may not be such a bad idea. Eating every few hours helps your body use nutrients more efficiently. It stimulates your metabolism, keeps your blood sugar levels steady, reduces stress on your digestive system, and decreases hunger, which means you’ll be less likely to overeat when mealtime finally rolls around.

If you’re craving carbs, which many of us do at this time of day, choose whole-grain bread, cereal, or fruit.

Fruits and vegetables deliver a low-fat, high-fiber alternative to the vending machine choices. Raw carrots and sugar snap peas, for example, provide a crisp, satisfying crunch and won’t zap your energy. Challenge yourself to eat at least five servings of fruits and vegetables each day
.
For maximum energy throughout the day, avoid foods that are laden with simple sugars, such as cookies, pastries, candy bars, and sodas, which can bring on erratic blood sugar levels.
Instead, try some lean protein (low-fat yogurt, cottage cheese or lean meat) to help tide you over until lunch.

Lunch
At midday, go light. Because a hefty helping of carbohydrates can increase the amount of seratonin in the brain and cause that sleepy feeling, focus on low-fat protein. Protein can actually raise energy levels by increasing brain chemicals called catecholamines. Eat a lunch of low-fat cheese, fish, lean meat, poultry, or tofu.

Mid-afternoon Snack
Choose something that will keep you satisfied until dinner. A little bit of fat is fine. It gives those carbohydrates and proteins some staying power. My favorite? All-natural peanut butter and a few crackers.

Before Your Work-out
Carbohydrates are fastest to digest and pack quick energy. Add protein for staying power, but stay away from fats. They can make you cramp.

Dinner
The agenda for the evening can dictate what you’ll eat for dinner. Need to stay on overdrive for back-to-school night? Choose low-fat proteins. If you’re in relax mode, indulge a little.
Whatever’s on the menu, remember the Pie Test. Envision your plate as a pie. Seventy-five percent of the pie should be filled with fruits, vegetables, and grains and 25 percent with other foods, such as diary products and meat.

Before Bed
Before turning in, a carbohydrate-rich snack can supply seratonin to help you fall asleep. But go easy. Too much food can reduce the quality of your sleep.

Eating for energy is one of the most effective, powerful, and fast-acting mood-boosters. Try it today and see!

ABOUT THE AUTHOR

This article is excerpted from More Energy for Moms, by Susie Cortright, http://www.momscape.com/energy Susie is the author of several books for women and founder of the award-winning Momscape.com, a website designed to help busy women find balance. Visit http://www.momscape.com/ today and get Susie’s free course-by-email “6 Days to Less Stress.” (Reprinted from Zongoo)