Month: May 2022

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5 Ways Mindfulness Can Help During a Pandemic

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Has your life been turned upside down by the global pandemic?

Have you had increased stress, anxiety and worries during COVID-19? Have you wondered if your life would ever get back to ‘normal’?

If yes, you are certainly not alone.

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Sheltering in place has created many work challenges.

The 2020-2022 pandemic has seen many of us faced with unforeseen challenges, one of them being forced into spending large periods of time in home bound isolation, working from home, and coping with life from our living room.

Research tells us that mental health issues have been triggered or even worsened during the pandemic. So, how can we find some extra peace and wellness? Mindfulness can help.

Mindfulness is a popular word these days, and for good reason. It is something we can do anywhere, without needing to join groups, and it doesn’t cost us any money.

Mindfulness can give us the individual freedom to increase our wellbeing, even when stuck working from home.

So, what is mindfulness?

 In this video, Jon Kabat-Zinn describes mindfulness as “Paying attention on purpose in the present moment, non-judgementally…as if your life depended on it”.

 When it comes down to it, awareness or lack of awareness is all we have in each moment.

 Watch this short video to find out more:

 

Here are some benefits of mindfulness:

  1. Decreases stress
  2. Increases health
  3. Boosts resilience
  4. Improves academic success
  5. Improves ability to deal with illness

 

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Mindfulness is a great way to increase your wellbeing.

Studies show us that people who use mindfulness during lockdown have lower levels of depression and anxiety and are better able to cope during uncertain and emergency situations.

If you choose to use mindfulness based self-help, research tells us that your quality of life and wellbeing will be improved.

So, how can we use mindfulness at home?

Here are 5 simple ways:

  1. Mindful Eating

Mindful eating is not a diet. It is a process of savouring your food in the moment. The ‘raisin experience’ is a great exercise to try it out. Mindful eating is a great way to attach mindfulness to an activity you already do every day, eating.

  1. Mindful Walking

Mindful walking is as simple as paying attention to all of the sensations while walking. Mindful walking meditations are a great way to try this if you are new to it.

  1. Mindful Breathing

Mindful breathing is one of the most popular ways to practice mindfulness. It is a direct link to the sensory connection between body and awareness.

  1. Mindful Feeling

Mindful feeling is the practice of being aware of emotions as they arise and feeling the sensation of them fully, without needing to turn away from them.

  1. Mindful Seeing

Mindful seeing is the act of focusing on one thing as fully as you can. Try it now. Find an object in the room and put your whole attention on it for one minute. See if it increases your focus and if you become more aware of the space around you.

A Final Note

 Thank you for bringing more awareness to your life. It is important! None of us want to live our lives sleepwalking and unconscious until our last living breath. Your life is precious, practice mindfulness and live with conscious awareness. Your awareness is a gift.

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You deserve it!

 

 

References

Ackerman, C. E., MA. (2022, February 15). 23 amazing health benefits of mindfulness for body and brain. PositivePsychology.Com. Retrieved May 20, 2022, from https://positivepsychology.com/benefits-of-mindfulness/

Antonova, E., Schlosser, K., Pandey, R., & Kumari, V. (2021). Coping With COVID-19: Mindfulness-Based Approaches for Mitigating Mental Health Crisis. Front Psychiatry, 12, 563417-563417. https://doi.org/10.3389/fpsyt.2021.563417

Bertin, M. (2021, November 16). A daily mindful walking practice. Mindful. Retrieved May 20, 2022, from https://www.mindful.org/daily-mindful-walking-practice/

Celestine, N., PhD. (2022, March 3). What is mindful breathing? Exercises, scripts, and videos. PositivePsychology.Com. Retrieved May 20, 2022, from https://positivepsychology.com/mindful-breathing/

DBT-RU. (2020, December 8). Mindfulness of current emotions [Video]. YouTube. https://www.youtube.com/watch?v=NECs97k_8Z4

Hartstone, J. M., & Medvedev, O. N. (2021). The Role of Mindfulness and Life Satisfaction in Psychological Distress During the COVID-19 Lockdown in New Zealand: a Quasi-experimental Study. Mindfulness (N Y), 12(11), 2693-2706. https://doi.org/10.1007/s12671-021-01731-4

Nelson, J. B. (2017). Mindful eating: The art of presence while you eat. Diabetes Spectrum, 30(3), 171–174. https://doi.org/10.2337/ds17-0015

PsychAlive. (2013, January 3). What is mindfulness? [Video]. YouTube. https://www.youtube.com/watch?v=HmEo6RI4Wvs

Shapiro, S. L., Oman, D., Thoresen, C. E., Plante, T. G., & Flinders, T. (2008). Cultivating mindfulness: effects on well-being. J. Clin. Psychol, 4(4), 840-862. https://doi.org/10.1002/jclp.20491

Taylor, H., Strauss, C., & Cavanagh, K. (2021). Can a little bit of mindfulness do you good? A systematic review and meta-analyses of unguided mindfulness-based self-help interventions. Clinical psychology review, 89, 102078-102078. https://doi.org/10.1016/j.cpr.2021.102078

Toniolo-Barrios, M., & Pitt, L. (2021). Mindfulness and the challenges of working from home in times of crisis. Business Horizons, 64(2), 189–197. https://doi.org/10.1016/j.bushor.2020.09.004

World Health Organization. (2022, March 2). COVID-19 pandemic triggers 25% increase in prevalence of anxiety and depression worldwide. Retrieved May 20, 2022, from https://www.who.int/news/item/02-03-2022-covid-19-pandemic-triggers-25-increase-in-prevalence-of-anxiety-and-depression-worldwide

UMNCSH. (2015, December 10). What is mindfulness? [Video]. YouTube. https://www.youtube.com/watch?v=AWJUv1lH-Ng&t=45s

 

 

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Want Better Communities? Create More Green Space!

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In the past two years, many of us have had our global lifestyles shrink into a few kilometres’ radius.

The pandemic has forced us to shelter in place, which has often created a deep desire to be out and about in nature.

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Our neighbourhoods and communities have become increasingly important during the pandemic.

Starved of social interaction, we even engaged in connections with neighbours we barely knew before.

Our neighbourhoods and communities suddenly became the epicentre of our worlds.

Sound familiar?

Now, with supply chain issues and item shortages looming on the horizon, there may come a time in the not too distant future where we may need to really rely on these local communities.

To prepare, we need to create fair and sustainable living spaces for all.

Are all communities currently well and thriving? How can we ensure that everyone can flourish in the future?

Regardless of where you live!

It turns out that there is a very natural solution to creating better communities: creating and spending time in green spaces.

Did you know that having access to green space in your community is a highly effective way to increase your wellbeing?

So, what are some of the benefits of green space?

  1. Increased Energy

  2. Better Health

  3. Less Stress

  4. Increased positivity

However, not all people have equal access to green spaces, with research showing people in poorer areas often having less access.

How can you use and create green spaces for you and your community?

  1. Find a park

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People enjoy being active in green spaces.

Research tells us that the more parks around us, the better our mental health. You will have better mental and physical health if you are near greener areas.

Find the nearest park…and use it!

Being active in green space has many health benefits, however, studies show that you need to use it to gain the wellbeing benefits!  

  1. Look at trees

Simply looking at trees and green space can give us a boost! Research shows that being in green spaces even increases our own perceptions of our wellbeing. If there is a lack of trees where you live…

  1. Plant a tree

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Trees provide numerous benefits to our health and wellbeing.

Studies show that green space within 3kms is really important for your wellbeing.

If you don’t have that, look at planting your own tree or two.

Many councils in Australia give away free native trees to encourage tree planting in local communities.

  1. Green space our schools

Research has shown that green schoolyards have many benefits for our children.

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Greening schools creates more wellbeing for children in disadvantaged areas.

It increases their imaginative play; they are more active and they play better.

If you think your local school is lacking in green spaces, you can send an email to the school or to your local member of parliament to let them know of your support for greening the space.

A final note

It may feel like you can’t make a difference to the communities around us. It may sometimes feel overwhelming and not your responsibility.

You have an important part to play!

By spending more time in green spaces, and promoting green spaces in our schools and communities, you can contribute to your own wellbeing and the wellbeing of the wider community.

Thank you for using green space for your wellbeing.

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You deserve it!

 

References

Bates, C. R., Bohnert, A. M., & Gerstein, D. E. (2018). Green Schoolyards in Low-Income Urban Neighborhoods: Natural Spaces for Positive Youth Development Outcomes. Front Psychol, 9, 805-805. https://doi.org/10.3389/fpsyg.2018.00805

Bell, S. L., Phoenix, C., Lovell, R., & Wheeler, B. W. (2014). Green space, health and wellbeing: making space for individual agency. Health & Place, 30, 287–292. https://doi.org/10.1016/j.healthplace.2014.10.005

Bill Cunningham. (2015, December 8). Urban green space and well-being [Video]. YouTube. https://www.youtube.com/watch?v=WMUZeqM-Olg

Brisbane City Council. (2022, April 27). Free native plants program. Retrieved May 20, 2022, from https://www.brisbane.qld.gov.au/clean-and-green/green-home-and-community/sustainable-gardening/free-native-plants-program

Carrus, G., Scopelliti, M., Lafortezza, R., Colangelo, G., Ferrini, F., Salbitano, F., Agrimi, M., Portoghesi, L., Semenzato, P., & Sanesi, G. (2015). Go greener, feel better? The positive effects of biodiversity on the well-being of individuals visiting urban and peri-urban green areas. Landscape and urban planning, 134, 221-228. https://doi.org/10.1016/j.landurbplan.2014.10.022

Lahart, I., Darcy, P., Gidlow, C., & Calogiuri, G. (2019). The Effects of Green Exercise on Physical and Mental Wellbeing: A Systematic Review. Int J Environ Res Public Health, 16(8), 1352. https://doi.org/10.3390/ijerph16081352

Shanahan, D. F., Astell-Burt, T., Barber, E. A., Brymer, E., Cox, D. T. C., Dean, J., Depledge, M., Fuller, R. A., Hartig, T., Irvine, K. N., Jones, A., Kikillus, H., Lovell, R., Mitchell, R., Niemelä, J., Nieuwenhuijsen, M., Pretty, J., Townsend, M., van Heezik, Y., . . . Gaston, K. J. (2019). Nature-Based Interventions for Improving Health and Wellbeing: The Purpose, the People and the Outcomes. Sports (Basel), 7(6), 141. https://doi.org/10.3390/sports7060141

Suttie, J. (2019, April 26). Why trees can make you happier. Greater Good. Retrieved May 20, 2022, from https://greatergood.berkeley.edu/article/item/why_trees_can_make_you_happier

TEDx Talks. (2017, May 8). How urban green spaces build community | Jessica Pendergrass | TEDxUofL [Video]. YouTube. https://www.youtube.com/watch?v=_XnA4B0IlCU

van den Berg, A. E., Maas, J., Verheij, R. A., & Groenewegen, P. P. (2010). Green space as a buffer between stressful life events and health. Social Science & Medicine, 70(8), 1203–1210. https://doi.org/10.1016/j.socscimed.2010.01.002

Wood, L., Hooper, P., Foster, S., & Bull, F. (2017). Public green spaces and positive mental health – investigating the relationship between access, quantity and types of parks and mental wellbeing. Health Place, 48, 63-71. https://doi.org/10.1016/j.healthplace.2017.09.002

Worthy, K. (2014, May 19). Sustainability needs community. Psychology Today. Retrieved May 20, 2022, from https://www.psychologytoday.com/au/blog/the-green-mind/201405/sustainability-needs-community

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How To Cope With Your Stressful Workplace

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 Are you feeling stressed after your work day? How about feeling stressed during your work day?

Or are you feeling stressed before your work day even begins?

If you answered yes to any, or all, of these questions, you are certainly not alone, and may be suffering from workplace related stress.  

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Stress is gripping the world causing major economic and health consequences.

Did you know that it is not only your health that is suffering, Governments are losing billions of dollars in lost productivity every year! Stress is affecting us globally.

You are not alone.

Workplace stress may slowly compound and we may be unaware of the damage it has caused until we have a health scare.

Could workplace stress be affecting you right now?

So, how can workplace stress negatively affect you:

  1. Difficulty Sleeping
  2. Aches and Pains
  3. A Weakened immune system
  4. Depression or anxiety
  5. Brain fog
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Sick days are not a sustainable solution to workplace stress.

Are any of these symptoms familiar to you? You shouldn’t have to feel like the only way you can cope with workplace stress is to avoid work with sick days, which is what many people do.

So, what is the answer?

Do you quit your job and try to find a stress-free workplace?

Well, it is pretty difficult to find a completely stress-free workplace, although they may be out there, and the one constant when dealing with stress…is you!

Workplaces change, stressful situations change, however you always take yourself into every single situation. So, let’s look at how we can cope with workplace stress when it arises.

Mindfulness.

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Creating awareness throughout your day may help with workplace stress.

Research shows that Mindfulness for stress reduction is used with great success in the workplace! Studies show it increases our wellbeing, helps with sleep quality, reduces stress and anxiety. It can also increase resilience.

How can you use mindfulness in your workplace?

  1. Do one thing at a time.

Contrary to popular belief, multi-tasking may not make us more productive. Do you feel stressed by the number of balls you are juggling all at once? Try mindfully focusing on one task at a time for a part of your work day.

  1. Meditate…for one minute!

Simply by taking a quick break during our day and recentering can give us the space to think more clearly and make more balanced decisions.

Try this 1 minute mindfulness meditation at work: https://www.headspace.com/meditation/work-meditation

  1. Stop! Make Stress Your Friend

Whenever you feel stressed, stop and try to reframe the way you see stress in that moment. You might even start to feel differently about stress. Imagine if you felt focused and energised every time you felt the stress response, rather than overwhelmed and out of control?

A Final Note

Thank you for taking steps to cope with your workplace stress. By committing to some, or all, of these mindfulness techniques, you will start to become more aware of your workplace stress when it arises.

You can then start to develop a tool box of mindfulness techniques that will help to navigate stressful workplace situations. You deserve to manage stress and keep your mind and body healthy.

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You deserve to thrive in your workplace!

 

References

 

Bartlett, L., Martin, A., Neil, A., Memish, K., Otahal, P., Kilpatrick, M., & Sanderson, K. (2019). A Systematic Review and Meta-Analysis of Workplace Mindfulness Training Randomized Controlled Trials. Journal of Occupational Health Psychology, 24(1), 108-126. https://doi.org/10.1037/ocp0000146

Brennan, E. J. (2017). Towards resilience and wellbeing in nurses. Br J Nurs, 26(1), 43-47. https://doi.org/10.12968/bjon.2017.26.1.43

Florko, L. (2020, January 29). The first step in tackling workplace stress. Psychology Today. Retrieved May 20, 2022, from https://www.psychologytoday.com/au/blog/people-planet-profits/202001/the-first-step-in-tackling-workplace-stress

Headspace. (n.d.). How to be mindful at work. Retrieved May 20, 2022, from https://www.headspace.com/work/mindfulness-at-work

Janssen, M., Heerkens, Y., Kuijer, W., van der Heijden, B., & Engels, J. (2018). Effects of Mindfulness-Based Stress Reduction on employees’ mental health: A systematic review. PLoS One, 13(1), e0191332-e0191332. https://doi.org/10.1371/journal.pone.0191332

Klatt, M., Steinberg, B., & Duchemin, A. M. (2015). mindfulness in motion (MIM): An onsite mindfulness based intervention (MBI) for chronically high stress work environments to increase resiliency and work engagement. Journal of Visualized Experiments, 101. https://doi.org/10.3791/52359

McGonigal, K. (2013, September 4). How to make stress your friend [Video]. TED Talks. https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend?language=en

McWilliams, A. E. (2021, March 8). The toll of rising work stress. Psychology Today. Retrieved May 20, 2022, from https://www.psychologytoday.com/us/blog/your-awesome-career/202103/the-toll-rising-work-stress

Positive Psychology Program. (n.d.). Mindfulness exercises library [E-book]. Retrieved May 20, 2022, from https://positivepsychology.com/wp-content/uploads/2017/07/Mindfulness-Exercises-Library.pdf

Rob Cooke. (2020). The cost of work stress and how to reduce it [Video], TED. https://www.ted.com/talks/rob_cooke_the_cost_of_work_stress_and_how_to_reduce_it?language=en

Sharma, M., & Rush, S. E. (2014). Mindfulness-Based Stress Reduction as a Stress Management Intervention for Healthy Individuals: A Systematic Review. J Evid Based Complementary Altern Med, 19(4), 271-286. https://doi.org/10.1177/2156587214543143

Willert, M. V., Thulstrup, A. M., Hertz, J., & Bonde, J. P. (2009). Changes in Stress and Coping from a Randomized Controlled Trial of a three-month Stress Management Intervention. Scand J Work Environ Health, 35(2), 145-152. https://doi.org/10.5271/sjweh.1313

 

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Want To Heal Your Heart? Practice Gratitude

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Did you know that a broken heart may kill you? 

Well, not in the loss of a loved one type of way, but definitely in the unhealthy heart  kind of way.

Cases of cardiovascular disease are at an all-time high, and heart disease is the world’s leading cause of death. 

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It is important to reduce cardiovascular disease.

That’s 32% of global deaths caused by cardio vascular disease.   

Is it any wonder that there are so many hearts in need of mending?  

Research shows that if you are already suffer from heart disease, there is a free and simple tool you can use right now to affect your wellbeing.  What is it you may ask? Gratitude.  

What is Gratitude?

Gratitude is being thankful and showing appreciation. It could be for the small things in life or the really big things. The phrase ‘attitude of gratitude’ seems to be thrown around so often, and we’ve all heard that it must be good for us, but how does gratitude actually work to heal your heart?

Gratitude helps us to:

Decrease Stress

Gratitude helps to lower the stress hormone, cortisol. By practicing a daily gratitude practice, you can start creating a positive buffer for when stressful events do happen. More gratitude equals less cortisol response and less harmful effects on the body.

Increase health

Research shows that practicing gratitude has many positive effects on the body including better sleep patterns and even better health behaviours.

Feel more positive

 

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Gratitude plays a big part in our levels of wellbeing.

Research tells us that practicing gratitude makes us feel more positive by giving us more purpose in life, self-acceptance and Eudaimonic Wellbeing. 

 

Watch this video to find out more: 

Can gratitude prevent poor heart health?

The simple answer is, YES!  Research shows that gratitude decreases blood pressure, reduces inflammatory markers and lowers the heart rate. Interestingly, it also shows increased outcomes for healthy people, so you can definitely use gratitude to prevent cardiovascular disease.

It is never too late to start caring for your heart more.

So, how you can practice gratitude at home?

 One of the amazing things about gratitude practices is that you can do them from the comfort of your own home. In fact, all you need is a pen and paper and 10 minutes out of your day to start the 3 Good Things gratitude practice. 

Watch this video to find out how 3 Good things can change your perspective:

A Final Note

We all want a healthy and happy heart. None of us want to end up another heart disease statistic. By doing a daily gratitude practice like 3 Good Things, you can help your heart today.

Work towards better health and happiness now. Thank you for looking after your heart! 

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You deserve it!

 

References

Ackerman, C. E., MA. (2022, March 28). What is gratitude and why is it so important? PositivePsychology.Com. Retrieved May 20, 2022, from https://positivepsychology.com/gratitude-appreciation/

Australian Institute of Health and Welfare. (2021). Heart, stroke and vascular disease—Australian facts. Retrieved from https://www.aihw.gov.au/reports/heart-stroke-vascular-diseases/hsvd-facts

Boggiss, A. L., Consedine, N. S., Brenton-Peters, J. M., Hofman, P. L., & Serlachius, A. S. (2020). A systematic review of gratitude interventions: Effects on physical health and health behaviors. J Psychosom Res, 135, 110165-110165. https://doi.org/10.1016/j.jpsychores.2020.110165

Cousin, L. A. (2019). Exploration of Gratitude in Cardiovascular Health: Mediators, Medication Adherence and Psychometrics [ProQuest Dissertations Publishing].  https://digitalcommons.usf.edu/etd/8631

Davis, T. (2021, July 28). 7 Ways to boost eudaimonic well-being. Psychology Today. Retrieved May 20, 2022, from https://www.psychologytoday.com/au/blog/click-here-happiness/202107/7-ways-boost-eudaimonic-well-being

Greater Good Science Center. (n.d.). Three Good Things (Greater Good in Action). Retrieved May 20, 2022, from https://ggia.berkeley.edu/practice/three-good-things

Greater Good Science Centre. (2014, September 15). Can gratitude help people with heart disease? [Video]. YouTube. https://www.youtube.com/watch?v=XPXezN3Gol0

Khorrami, N. (2020, July 7). Gratitude helps minimize feelings of stress. Psychology Today. Retrieved May 20, 2022, from https://www.psychologytoday.com/au/blog/comfort-gratitude/202007/gratitude-helps-minimize-feelings-stress

Sacco, S. J., Park, C. L., Suresh, D. P., & Bliss, D. (2014). Living with heart failure: psychosocial resources, meaning, gratitude and well-being. Heart & lung: the journal of critical care, 43(3), 213–218. https://doi.org/10.1016/j.hrtlng.2014.01.012

Sansone, R. A., & Sansone, L. A. (2010). Gratitude and well being: the benefits of appreciation. Psychiatry (Edgmont), 7(11), 18-22.

Seligman, M. [Happierdotcom]. (2009, November 20). Three good things [Video] YouTube. https://www.youtube.com/watch?v=ZOGAp9dw8Ac

Sin N. L. (2016). The Protective Role of Positive Well-Being in Cardiovascular Disease: Review of Current Evidence, Mechanisms, and Clinical Implications. Current cardiology reports, 18(11), 106. https://doi.org/10.1007/s11886-016-0792-z

The Greater Good Science Center, & Emmons, R. (2010, November 16). Why gratitude is good. Greater Good. Retrieved May 20, 2022, from https://greatergood.berkeley.edu/article/item/why_gratitude_is_good

World Health Organization. (2021, June 11). Cardiovascular diseases (CVDs). Retrieved May 20, 2022, from https://www.who.int/en/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)

 

 

 

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5 Things You Must Do To Thrive In Retirement!

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We all dream of ageing successfully.

Living a dream life with no responsibilities or commitments.

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The mainstream view of ageing is one of lack and loss.

Yet, how many people actually thrive in retirement? What happens when retirement is no longer fulfilling or contributing to their best lives.

What happens if you fall prey to the mainstream view of ageing, withdrawing from social activities and even becoming depressed? 

Is retirement all it’s cracked up to be?

This resignation in retirement, is sadly more common than you may think. It actually manifests itself in old age, causing us to think that it is pointless to pursue and develop new skills.

So, how do we avoid resignation during retirement and instead age positively?

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Social relationships are a major part of ageing well.

Well, I found the secret…and you might be surprised to know…she was 82 years young!

Anne sat next to me on a city bench one day and starting talking. She was charismatic with a capital C. I knew I wanted to be like her when I grew up!

Anne was anything but resigned. She was truly living her best years in retirement.

After becoming friends with and studying Anne, here are her secrets to ageing positively!

 The 5 Things Anne did to thrive in her retirement:

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    Have a reason to stay active.

    Do Daily Exercise  Anne went on a trek in the Himalayas when she was in her 70’s. She trained with purpose every day to fulfil her fitness goals.

She had something to maintain her fitness for!

By being more active, she was able to participate in society for longer. Stay active!

  1. Keep Your Mind Active and Learn New Skills

 Anne was always learning new skills. She started lead-lighting and painting with gold leaf in her 70’s.

She told me once that it was important to keep learning something new every day, even when she didn’t feel like it.

She lived with purpose! Keep learning new skills!

  1. Build supportive relationships

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Cross generational relationships benefit all involved.

Anne had friends from all walks of life and all age groups. I was 22yrs of age when she sat next to me on that bench in the city. She made connections with younger people and stayed active.

She joined groups, actively sought social environments and social experiences.

Research tells us that a positive attitude and social engagement are the two main aspects of ageing positively. Build your social relationships now!

  1. Eat a healthy Diet

 Anne was healthy for her age, obviously, the result of a lifetime of eating well. She had never smoked or drank alcohol.

By keeping her body well, she was able to do more, and by doing more she was able to thrive in retirement. Stay Healthy!  

  1. Have things to look forward to

 Just in the time I spent with Anne, we went on interstate mystery flights, to musicals, to new restaurants and many more adventures big and small.

Anne knew the importance of always having great things to look forward to. Plan activities to get excited about!

 A final Note

 People are living longer these days, and are so much more active into their old age.

It is never too early, or too late, to start planning to thrive in retirement and age healthily.

Thank you for creating a retirement that is full of passion and purpose! 

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You deserve it!

 

References

Bowling, A., & Iliffe, S. (2011). Psychological approach to successful ageing predicts future quality of life in older adults. Health Qual Life Outcomes, 9(1), 13-13. https://doi.org/10.1186/1477-7525-9-13

Bugajska, B. E. (2017). The ninth stage in the cycle of life – reflections on E. H. Erikson’s theory. Ageing and Society, 37(6), 1095. https://doi.org/http://dx.doi.org/10.1017/S0144686X16000301

Killen, A., & Macaskill, A. (2014). Using a Gratitude Intervention to Enhance Well-Being in Older Adults. Journal of happiness studies, 16(4), 947-964. https://doi.org/10.1007/s10902-014-9542-3

Levitin, D. J. (2020). Successful aging: A neuroscientist explores the power and potential of our lives (First Edition). Dutton.

Miller, K. D. (2022, March 24). What is positive aging? 10 tips to promote the positive aspects of aging. PositivePsychology.Com. Retrieved May 20, 2022, from https://positivepsychology.com/positive-aging/

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