What we’ve discovered over the past 10 or so years is that you need sleep after learning to essentially hit the save button on those new memories so that you don’t forget. But recently, we discovered that you also need sleep before learning to actually prepare your brain, almost like a dry sponge ready to initially soak up new information. Without sleep, the memory circuits of the brain essentially become waterlogged, as it were, and you can’t absorb new memories.

Sleep And Memory & Learning

We decided to test the hypothesis that pulling the all-nighter was a good idea. So we took a group of individuals and we assigned them to 1 of 2 experimental groups: a sleep group and a sleep deprivation group. The sleep group, would get a full 8 hours of slumber, but the deprivation group, would be kept awake in the laboratory, under full supervision, with no naps or caffeine.

The Test: Sleep Deprivation

The next day, we placed participants from both groups inside an MRI scanner and we asked them to learn a whole list of new facts, as we were taking snapshots of brain activity. And then we tested them to see how effective that learning had been. And what we found is a quite significant - 40% - deficit in the ability of the brain to make new memories without sleep. This should be concerning, considering what we know is happening to sleep in our education populations right now. In fact, to put that in context, it would be the difference in a child acing an exam versus failing it miserably - 40%!

The Result: Learning Disabilities

We’ve gone on to discover what goes wrong within your brain to produce these types of learning disabilities. There’s a structure that sits on the left and the right side of your brain, called the hippocampus. You can think of the hippocampus almost like the informational inbox of your brain. It’s very good at receiving new memory files and then holding on to them.

The Hippocampus

When we looked at the hippocampus in those people who’d had a full night of sleep, we saw lots of healthy learning-related activity. Yet in those people who were sleep-deprived, we actually couldn’t find any significant signal whatsoever. So it’s almost as though sleep deprivation had shut down your memory inbox, and any new incoming files - they were just being bounced. You couldn’t effectively commit new experiences to memory.

Inbox: Zero

What is it about the physiological quality of your sleep when you do get it that restores and enhances your memory and learning ability each and every day? By placing electrodes all over the head, what we’ve discovered is that there are big, powerful brainwaves that happen during the very deepest stages of sleep that have riding on top of them these spectacular bursts of electrical activity that we call sleep spindles.

Sleep Spindles

It’s the combined quality of these deep-sleep brainwaves that acts like a file-transfer mechanism at night, shifting memories from a short-term vulnerable reservoir to a more permanent long-term storage site within the brain, and therefore protecting them, making them safe. And it is important that we understand what during sleep actually transacts these memory benefits, because there are real medical and societal implications.

The Memory Backup

One area that we’ve moved this work out into, clinically, is the context of aging and dementia. Because it’s of course no secret that, as we get older, our learning and memory abilities begin to fade and decline. But what we’ve also discovered is that a physiological signature of aging is that your sleep gets worse, especially that deep quality of sleep. And only last year, we finally published evidence that these two things, they’re not simply co-occurring, they are significantly interrelated.

Sleep And Age-Related Cognitive Decline?

The evidence suggests that the disruption of deep sleep is an underappreciated factor that is contributing to cognitive decline or memory decline in aging and in Alzheimer’s disease as well. This is remarkably depressing news. But there’s a potential silver lining here. Unlike many of the other factors that we know are associated with aging, for example changes in the physical structure of the brain, that’s fiendishly difficult to treat. But that sleep is a missing piece in the explanatory puzzle of aging and Alzheimer’s is exciting because we may be able to do something about it.

Or Age And Sleep-Related Cognitive Decline?

We’re actually developing a method based on this. It’s called direct-current brain stimulation. You insert a small amount of voltage into the brain, so small you typically don’t feel it, but it has a measurable impact. Now if you apply this stimulation during sleep in young, healthy adults, as if you’re sort of singing in time with those deep-sleep brainwaves, not only can we amplify the size of those deep-sleep brainwaves, but in doing so, we can almost double the amount of memory benefit that you get from sleep.

Direct-Current Brain Stimulation

But sleep is just as essential for your body. I can tell you about sleep loss and your cardiovascular system, and that all it takes is 1 hour. Because there is a global experiment performed on 1.6 billion people across 70 countries twice a year, and it’s called daylight saving time. Now, in the spring, when we lose one hour of sleep, we see a subsequent 24% increase in heart attacks that following day. In the autumn, when we gain an hour of sleep, we see a 21% reduction in heart attacks. And you see exactly the same profile for car crashes, road traffic accidents, even suicide rates.

Daylight Saving Time

But as a deeper dive, I want to focus on this: sleep loss and your immune system. So, within the immune system there are these cells called natural killer cells, and you can think of them almost like the secret service agents of your immune system. They are very good at identifying dangerous, unwanted elements and eliminating them. So what you wish for is a virile set of these immune assassins at all times, and tragically, that’s what you don’t have if you’re not sleeping enough.

Sleep And The Immune System

In this experiment, participants wouldn’t have their sleep deprived for an entire night, they’d simply have their sleep restricted to 4 hours for 1 single night, and then we were going to look to see what’s the percent reduction in immune cell activity that they suffer. And it’s not small; it’s not 10%; it’s not 20%; there was a 70% drop in natural killer cell activity. That’s a concerning state of immune deficiency, and you can perhaps understand why we’re now finding significant links between short sleep duration and your risk for the development of numerous forms of cancer.

Simple Sleep Restriction: Immediate Immune Deficiency

Currently, that list of forms of cancer associated with short sleep duration includes cancer of the bowel, cancer of the prostate and cancer of the breast. In fact, the link between a lack of sleep and cancer is now so strong that the World Health Organization has classified any form of nighttime shift work as a probable carcinogen, because of a disruption of your sleep-wake rhythms.

Lack Of Sleep And Cancer

So you may have heard of that old maxim that you can sleep when you’re dead. Well, it is mortally unwise advice. We know this from epidemiological studies across millions of individuals. There’s a simple truth: the shorter your sleep, the shorter your life. Short sleep predicts all-cause mortality. And if increasing your risk for the development of cancer or even Alzheimer’s disease were not sufficiently disquieting, we have since discovered that a lack of sleep will even erode the very fabric of biological life itself, your DNA genetic code.

The Shorter Your Sleep, The Shorter Your Life

In this study, they took a group of healthy adults and they limited them to 6 hours of sleep a night, for one week, and then they measured the change in their gene activity profile relative to when those same individuals were getting a full 8 hours of sleep a night. And there were 2 critical findings. First, a sizable and significant 711 genes were distorted in their activity, caused by a lack of sleep. The second result was that about half of those genes were actually increased in their activity. The other half were decreased.

Distortion Of Gene Activity

Those genes that were switched off by a lack of sleep were genes associated with your immune system, so once again, you can see that immune deficiency. In contrast, those genes that were actually upregulated or increased by way of a lack of sleep, were genes associated with the promotion of tumors, genes associated with long-term chronic inflammation within the body, and genes associated with stress, and, as a consequence, cardiovascular disease.

Simultaneous Immune Deficiency And Inflammation

There is simply no aspect of your wellness that can retreat at the sign of sleep deprivation and get away unscathed. It’s rather like a broken water pipe in your home. Sleep loss will leak down into every nook and cranny of your physiology, even tampering with the very DNA nucleic alphabet that spells out your daily health narrative.

Lack Of Sleep Erodes The Body Like Water Erodes The Soil

Well, beyond avoiding the damaging and harmful impact of alcohol and caffeine on sleep, and if you’re struggling with sleep at night, avoiding naps during the day, I have two pieces of advice for you. The first is regularity. Go to bed at the same time, wake up at the same time, no matter whether it’s the weekday or the weekend. Regularity is king, and it will anchor your sleep and improve the quantity and the quality of that sleep.

How Do I Start To Get Better Sleep

The second piece of advice is “keep it cool”. Your body needs to drop its core temperature by about two to three degrees Fahrenheit to initiate sleep and then to stay asleep, and it’s the reason you will always find it easier to fall asleep in a room that's too cold than too hot. So aim for a bedroom temperature of around 65 degrees, or about 18 degrees Celsius. That’s going to be optimal for the sleep of most people.

How Do I Start To Get Better Sleep?

And then finally, in taking a step back, then, what is the mission-critical statement here? Well, I think it may be this: sleep, unfortunately, is not an optional lifestyle luxury. Sleep is a nonnegotiable biological necessity. It is your life-support system, and it is Mother Nature’s best effort yet at immortality. And the decimation of sleep throughout industrialized nations is having a catastrophic impact on our health, our wellness, even the safety and the education of our children.

Sleep Is Not A Luxury

It’s a silent sleep loss epidemic, and it’s fast becoming one of the greatest public health challenges that we face in the 21st century. I believe it is now time for us to reclaim our right to a full night of sleep, and without embarrassment or that unfortunate stigma of laziness. And in doing so, we can be reunited with the most powerful elixir of life, the Swiss Army knife of health, as it were.

It’s My Life And I’ll Sleep If I Want To

Sleep is our life-support system and Mother Nature’s best effort yet at immortality, says sleep scientist Matt Walker. In this deep dive into the science of slumber, Walker shares the wonderfully good things that happen when we get sleep - and the alarmingly bad things that happen when we don’t, for both our brain and our body. Spoiler alert: Sleep like your life depends on it.

Visit http://TED.com to get our entire library of TED Talks, transcripts, translations, personalized talk recommendations and more. Sleep is your life-support system and Mother Nature's best effort yet at immortality, says sleep scientist Matt Walker. In this deep dive into the science of slumber, Walker shares the wonderfully good things that happen when you get sleep -- and the alarmingly bad things that happen when you don't, for both your brain and body. Learn more about sleep's impact on your learning, memory, immune system and even your genetic code -- as well as some helpful tips for getting some shut-eye. The TED Talks channel features the best talks and performances from the TED Conference, where the world's leading thinkers and doers give the talk of their lives in 18 minutes (or less). Look for talks on Technology, Entertainment and Design -- plus science, business, global issues, the arts and more. You're welcome to link to or embed these videos, forward them to others and share these ideas with people you know. Become a TED Member: http://ted.com/membership Follow TED on Twitter: http://twitter.com/TEDTalks Like TED on Facebook: http://facebook.com/TED Subscribe to our channel: http://youtube.com/TED TED's videos may be used for non-commercial purposes under a Creative Commons License, Attribution–Non Commercial–No Derivatives (or the CC BY – NC – ND 4.0 International) and in accordance with our TED Talks Usage Policy (https://www.ted.com/about/our-organization/our-policies-terms/ted-talks-usage-policy). For more information on using TED for commercial purposes (e.g. employee learning, in a film or online course), please submit a Media Request at https://media-requests.ted.com

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Health

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Books

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Podcasts

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Videos

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Science & Nature

Visit http://TED.com to get our entire library of TED Talks, transcripts, translations, personalized talk recommendations and more.

Sleep is your life-support system and Mother Nature's best effort yet at immortality, says sleep scientist Matt Walker. In this deep dive into the science of slumber, Walker shares the wonderfully good things that happen when you get sleep -- and the alarmingly bad things that happen when you don't, for both your brain and body. Learn more about sleep's impact on your learning, memory, immune system and even your genetic code -- as well as some helpful tips for getting some shut-eye.

The TED Talks channel features the best talks and performances from the TED Conference, where the world's leading thinkers and doers give the talk of their lives in 18 minutes (or less). Look for talks on Technology, Entertainment and Design -- plus science, business, global issues, the arts and more. You're welcome to link to or embed these videos, forward them to others and share these ideas with people you know. 

Become a TED Member: http://ted.com/membership
Follow TED on Twitter: http://twitter.com/TEDTalks
Like TED on Facebook: http://facebook.com/TED
Subscribe to our channel: http://youtube.com/TED

TED's videos may be used for non-commercial purposes under a Creative Commons License, Attribution–Non Commercial–No Derivatives (or the CC BY – NC – ND 4.0 International) and in accordance with our TED Talks Usage Policy (https://www.ted.com/about/our-organization/our-policies-terms/ted-talks-usage-policy). For more information on using TED for commercial purposes (e.g. employee learning, in a film or online course), please submit a Media Request at https://media-requests.ted.com

The TED Talks channel features the best talks and performances from the TED Conference, where the world's leading thinkers and doers give the talk of their lives in 18 minutes (or less). Look for talks on Technology, Entertainment and Design -- plus science, business, global issues, the arts and more. You're welcome to link to or embed these videos, forward them to others and share these ideas with people you know.

TED's videos may be used for non-commercial purposes under a Creative Commons License, Attribution–Non Commercial–No Derivatives (or the CC BY – NC – ND 4.0 International) and in accordance with our TED Talks Usage Policy: https://www.ted.com/about/our-organization/our-policies-terms/ted-talks-usage-policy. For more information on using TED for commercial purposes (e.g. employee learning, in a film or online course), please submit a Media Request at https://media-requests.ted.com

Sleep is your superpower | Matt Walker

Sleep Is Your Superpower

Here are one psychologist’s 5 favorite stress management tips that you probably don’t want to hear<ol><li>Exercise Regularly</li><li>Spend more time with supportive people</li><li>Lower your expectations of other people</li><li>Make time to worry on purpose</li><li>Find a different job or career</li></ol>

5 Stress Management Tips

Your brain is part of your body. And if you’re not taking care of your body, how can you expect your brain to function well and be resilient to stress? I know consistent exercise is tough for all sorts of very legitimate reasons. But that doesn’t make it any less important.If you’re chronically stressed and not consistently exercising, just stop reading right here and start make a plan to make this happen. Even 20 minutes a day of brisk walking is an excellent start and will make a dramatic difference in your stress levels.

1. Exercise Regularly

If you’re stressed, there’s a good chance that stress involves other people—conflict with a spouse or family member, worry about coworkers or bosses, etc. What people seem less aware of is that other people can also be one of the biggest sources of stress relief and resilience. Specifically… Spending consistent, quality time with people who are genuinely supportive helps you stay resilient in the face of stressors and difficulty. Now, like exercise, this takes some work and requires tradeoffs… If you want to make more time for spending it with supportive people, you’re going to have to say no to other things and protect that time. And if you don’t have supportive people in your life, that means doing some serious work to find and foster those types of relationships.

2. Spend more time with supportive people

It seems like a law of human nature that, left unchecked, our expectations of people only increase with time—especially the people closest to us.It also seems like a law of human nature that we strongly resist examining our expectations of other people, much less—God forbid!—actually lowering them.Unrealistic expectations are not inevitable. Start here: Pick one important relationship in your life and do an expectation audit. Sit down with a cup of coffee and pen and paper and start writing down all the expectations you have of them.

3. Lower your expectations of other people

Most people who are chronically stressed are also chronically worried. I mean, why wouldn’t you be stressed all the time if you’re constantly catastrophizing, playing out terrible outcomes in your mind, and imagining the worst? Unfortunately, you can’t just tell your brain to stop worrying—this usually just leads to even more worry and stress! And that’s because worry is a habit. Which means that if you want to do less of it, you have to train yourself to worry less. The best way I’ve found to re-train your mind out of chronic worry is a technique called scheduled worry. By deliberately making time to worry on purpose each day for a limited amount of time, you train your brain to let go of worries at other times throughout the day.

4. Make time to worry on purpose

Everyone wants to believe that if they just put on a happy face and do some positive self-talk each morning, or do some bubble bath self-care, all their stress is going to magically melt away.If you’re stressed out all the time it’s likely because the structure of your life is literally stress-inducing. And very often it’s the structure of your work life that’s the main culprit (marriages are a close second).So, difficult as it may be, you’re doing yourself a disservice if you’re not seriously considering and making concrete plans for how to leave an unhealthy job or career

5. Find a different job or career

Understand yourself and those around you.

psychology

Psychology

mindfulness

Mindfulness

mentalhealth

Mental Health

meditation

Meditation

5 Stress Management Tips Nobody Wants to Hear - Nick Wignall

Also known as nocternal ejaculation, is the involentary ejaculation of seminal fluid(semon) during sleep. It is most common in males(14-25 years or so). Most people think that it is natural to have a nightfall. Well if you can stop it then it will be better right? you can save your seamon which is rich in energy. You can increase your body, mind and spritual power.﻿

What Is Night fall

<ul><li>over heating of the body( major cause)</li><li>frequent masterbation</li><li>bad content consumption</li><li>bad influence( mostly friends )</li><li>lack of goals</li><li>no bussy life</li><li>stress</li><li>lack of knowledge</li><li>pleasure seeking</li><li>ignorance</li><li>weak pelvic muscle( a muscle between legs used for stoping urin from flowing)</li></ul>

Causes Of Nightfalls.

<ul><li>Cold Bath before sleep or wash your feets, hands and face with cold water</li><li>prayer before sleep</li><li>no bad content consumptions</li><li>be away from bad friends( mostly people with trash thinking about sex)</li><li>do excersice</li><li>meditate</li><li>do aswini mudra( also known as root lock which strength your pelvic reason)</li><li>have a goal</li><li>keep yourself bussy</li><li>doing more reasearch about the topic can help you know more</li><li>do excersice related to pelvic muscle/are</li></ul>

How To Stop Nightfall

<ol><li class="ql-align-justify">what is pelvic muscle?</li><li class="ql-align-justify">Excersices to strengthen pelvic muscle( Aswini mudra)</li><li class="ql-align-justify">how pelvic muscle works</li><li class="ql-align-justify">how semon is importent for your body?</li></ol>and topics around it.

What To Research

<ol><li>Over heating of the body: make sure that you cooldown your body before going to bed</li><li>Bad content: I experienced nightfall wenever some degree of bad content is exposed ( they may be on youtube as well and anime are also a type so stop watching over sensative animes )</li><li>Overwelmed brain or stress: overwelming your brain and taking too much stress can cause nightfall. Mostly during dream time.</li><li>Week pelvic muscle: Even if you did all the above, you may experience nightfall. It may be due to week pelvic muscle and pelvic area. Do excersice related to it. Most recomended one being aswini mudra.</li></ol>

Major Causes Of Night Fall

Don't feel bad if you couldn't make it in the first few weaks. Continue your quest or journey. What ever. Just do it till it happens. I am also trying it out and i doubled my resestance duration. So why not you try. It took me 2 years or so to know about it and resently i came accross these things. it takes time

Well no matter what and how much you learn about the knowledge about nightfall, you cannot stop it if you try to stop it.what i mean is that, you may be thinking not to let nightfall happen but it will happen nomatter how hard you try to stop. the best thing to do to really stop it is not trying to stop it. Even if you try your best to stop it, It will happen. So dont think of it as a peoblem to be solved. It will be solve itself when you dont try.

Things Don't Always Go As Planned

the more you think about certain thing(weather to get or avoid) the more it sticks to your brain. So dont think too much. Let it happen if it happens. And when you stop thinking too much about it then the fall will stop. **also note the points discussed before**

Its more about the energy then the fluid. Youjust need to feel as if some form of energy, liquid, desire-feeling are flowing upward. Its as if something flows up. Like the desire or the feeling that we get from a sexual things..... When the energy goes down, you feel that urge. You can tell how the energy feels when you get stimulation. So notice it, then try to move it upward. Just a feeling of stoping breadth, forcing blood up, and as if you had the feeling of cold. This is just a estimate feeling process. It is similar at around 30%-40% or even less

Final Thought

I tried it and it helps. I am preserving my semon.

education

Learning & Education

How to stop Nightfall

<a href="https://www.goodreads.com/book/show/43212922-our-wild-calling">Our Wild Calling </a>  delves into the subject of our lost sense of identity in relation to the natural world and all the living things that surround us, such as plants and animals, and aims to address the need of reconnecting with our wild side.

Our Wild Calling - Book 

"Poems are constricted not only with words but also from the spaces between the words. This is true for our relationships with other people, and it is also true for our connection to other animals l."-Richard Louv

Author Quote 

If you have a feeling that something’s missing from your life, yet can’t really put a finger on it, <a href="https://www.goodreads.com/book/show/43212922-our-wild-calling">Our Wild Calling: How Connecting with Animals Can Transform Our Lives—and Save Theirs </a>by <a href="https://richardlouv.com/">Richard Louv </a>might be the book for you.  The author addresses the urge all humans have to reconnect with nature and its earthlings, an urge often repressed in today’s society.  The beauty behind reconnecting with the natural world lies within our native inclination to gravitate towards our rawest, purest form. By doing so, we improve our self-awareness and become more grounded.

Book Overv

Plus, the benefits that arise from spending more time in nature go far beyond improved health, including a sense of reconnection with oneself and a clearer, more peaceful mind.

<ol><li>Connecting with animals can help us tame loneliness.  </li><li>Humans are quite similar to animals, sharing common motivators.  </li><li>Our planet needs us just as much as we need it, so it’s our duty to protect it. </li> </ol>

Top 3 Book Ideas

Animals are a God-given gift to our planet. Everything about them is remarkable if you allow yourself to notice it and immerse yourself in their beauty. As the author suggests, in order to reconnect with nature and your wild side, you must connect yourself to animals first.  As such, make sure to take a day off and explore your natural surroundings. How? Let me explain! Once you step foot in nature, detach yourself from all your thoughts and worries, and simply focus on whatever you see.

Lesson 1: Notice the beauty of animals and connect with them

Whether there’s a group of squirrels around you, a fox, a small lizard, or any animal at all, just explore their beauty, look for inspiration in their little routines, and try to connect with them. You can talk, follow, play with them, or do whatever makes you happy when you’re around them.  The connection humans have with animals goes <a href="https://fourminutebooks.com/the-four-agreements-summary/">way back to ancestral times </a>. Our co-dependence existed from the beginning when our species would live together and share common practices. The fondness we have towards them is extremely powerful and lasts to our days.

Just look at all pet owners who consider their little animals like their family members. It’s only natural for us to form connections with other species, so in order to live a healthier and happier life, take some time to connect with them.

Rene Descartes was a French philosopher in the seventeenth century. Although he discovered some brilliant philosophical facts, he also came up with <a href="https://fourminutebooks.com/descartes-error-summary/">a rather disappointing concept </a>– that animals were resources to exploit for the development of humans, and they exist to serve humans such as robots.  Naturally, the convenience of this idea was enough to make everyone adopt this philosophy. Since then, people alienated themselves from animals more and more, creating a society based on consumption and making us lose <a href="https://fourminutebooks.com/feral-summary/">our sense of connectivity with them </a>.

Lesson 2:  Humans and animals resemble each other in many ways.

However, recent studies suggest that humans and animals are more similar than we might’ve thought. Dogs, for example, are social animals, just like us. They crave a sense of belongingness and live well in communities.  We also share similar motivators with animals. Moreover, we have a shared sense of identity that makes our encounters feel natural and happy, and if we see that an animal is hurting, we feel for them.

If we manage to once again let humans and animals coexist and contribute to each other’s happiness, we’ll be one step closer to becoming more grounded and fulfilled.

Not all change has to be groundbreaking and monumental. Sometimes a small act of kindness and consideration can improve everything around us. Think of a bird that can get trapped in a plastic foil and die or a turtle that may get caught up in other types of residue.  However, if we pay more attention to our planet and clear our waste whenever we get a chance, we might be one step closer to saving the world.

Lesson 3:  Help the environment by protecting it

Nowadays, people seem to be too interested in profits, and forget about the bigger picture: this planet is our only home, and if we don’t maintain it, there’s not going to be another one waiting for us.  Therefore, we must mobilize ourselves and educate our communities to reduce waste, recycle, and nurture our fauna. With a little bit of empathy and a strong sense of responsibility, we can bring the necessary change to our society.

The ecophilosopher Glenn Albrecht developed a concept named solophilia, which implies that if we help our environment and take care of our animals, we’ll help ourselves.  This philosophy proves how a series of actions can dictate our quality of life on this planet, so it’s truly up to each and every one of us to take action and do away with the detrimental actions we make every day.

<a href="https://www.goodreads.com/book/show/43212922-our-wild-calling">Our Wild Calling </a>highlights the importance of having a connection with nature, animals, and all earthlings in general. By reconnecting with our roots in the natural world, something remarkable clicks in our brain, which in turn makes us feel less stressed, less anxious, and more grounded.  This book will teach you how to observe the beauty of nature, recall your wild side, and connect with the world as it is – raw, healing, and eternal. Frankly, this is a must-read for every modern, busy human stuck in the digital era, and not only.

Our Wild Calling - Book Review

The 30-year-old office worker who feels like they’re spending too much time inside their walls, the 24-year-old person who wants to connect with nature on a deeper level, and anyone approaching retirement, which they’d like to use to spend more time outside.

Who would I recommend the Our Wild Callingto?

Read our summary of Our Wild Calling by Richard Louv to rediscover the magical connection we have with animals.

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Religion & Spirituality

personaldevelopment

Personal Development

Our Wild Calling Summary

<ol><li>Microstresses that drain your capacity to get things done</li><li>Microstresses that deplete your emotional reserves.</li><li>Microstresses that challenge your identity</li></ol>

Sources and Effects of Microstress

<ul><li>Push back on microstress</li><li>Be attuned to the microstress you are causing others</li><li>Keep them in perspective by being part of diversemultiple groups</li></ul>

Fighting Microstress

<ul><li>Engaging with others also helps you get a better sense of how to frame an issue, especially if you can zoom out to see it in context. You’re more likely to be able to say, “I’m not the only person who has had this experience,” or, “Other people have it much worse than I do.” That kind of perspective can help rightsize microstress</li></ul>

The Power of Other People

emotional burdens don’t weigh on you as much when you’re immersed in a multidimensional life. “You tend not to ruminate on your problems when you are around other people who engage your full attention in a positive way,”

Microstresses are small moments of stress that seem manageable on their own — think a vague, worrying text from your teen flashing on your phone while you’re in a meeting, the appearance of a colleague who always wants to vent to you, or having to tell your team that the project you’ve all been grinding out extra hours on is no longer a priority. But these microstresses aren’t as harmless as they seem. Because they’re so small and brief, they don’t trigger the normal stress response in our brains to help us cope; instead, microstress embeds itself in our minds and accrues over time. The long-term impact of this buildup is debilitating: It saps our energy, damages our physical and emotional health, and contributes to a decline in our overall well-being. But once you understand the science behind microstress and where it comes from, you can fight back. Fresh research will teach you how to recognize and manage microstress’s most common forms.

humanresources

Human Resources

The Hidden Toll of Microstress

Over 264 million suffered from severe depression worldwide in 2020, but with the right mindset and changes, it is possible to overcome it and lead a happy life.

Introduction

The majority of cases of depression are caused by modern-day issues and can be resolved quickly.If the cure for depression was comfort, then 264 million people wouldn't be depressed, right?The cure for depression turns out to be discomfort.People in the past, without access to social media and news, were happier despite not having the comforts we have today. We never adapted to this fast-paced way of living.<a href="https://giovannispezia.com/why-you-cant-be-happy/">Here's Why You Can't Be Happy</a>

The Real Cause of Your Depression

<ol><li>Seek out activities that make you uncomfortable and push your boundaries. <a href="https://giovannispezia.com/diet-exercise-sleep/">Exercise</a> is the number one killer of sadness.</li><li>Understand the power of positive thinking. Practice <a href="https://giovannispezia.com/it/how-to-start-meditating-the-easy-way/">meditation</a> and <a href="https://giovannispezia.com/journaling/">journaling</a> to strengthen the power of your mind.</li><li>Change your perspective. Instead of focusing on what you don’t have, focus on what you do have. Every day, write down three things you’re grateful for in your journal.</li></ol>

Taking Action

Keys to living a happy life:<ul><li>Seeking discomfort</li><li>Understanding the power of positive thinking</li><li>Gratefulness</li></ul>Be sure to take care of yourself and remember that you are not alone in this journey. Reach out for help if you need it.

Conclusion

Read the full article <a href="https://giovannispezia.com/overcome-depression/">here</a>.Also, if you're interested in the topics of personal development, mindset, and both physical and mental well-being, consider checking out my content at<ul><li><a href="https://giovannispezia.com/">GiovanniSpezia.com</a></li><li><a href="https://www.pinterest.com/Giovanni_Spezia/">Pinterest</a></li><li><a href="https://twitter.com/GiovaSpezia">Twitter</a></li></ul>Thank you all for your kind support! 🫶

Liked These Ideas? Read the full article!

Depression can be debilitating and leave many feeling hopeless and helpless. However, there is hope. With the right mindset and a few simple changes, it is possible to live a happy life and overcome depression.

With a few simple changes, it is possible to overcome depression. Even though it can leave many feeling hopeless and helpless.

How To Overcome Depression And Live A Happy Life

<a href="https://www.goodreads.com/book/show/55723020-dopamine-nation">Dopamine Nation </a>talks about the importance of living a balanced life in relation to all the pleasure and stimuli we’re surrounded with on a daily basis, such as drugs, devices, porn, gambling facilities, showing us how to avoid becoming dopamine addicts by restricting our access to them.

Dopamine Nation - Book Summary 

"The paradox is that hedonism, the pursuit of pleasure for its own sake, leads to anhedonia. Which is the inability to enjoy pleasure of any kind."-Anna Lembke

Compared to our ancestors, we’re living in a world of opulence. On the bright side, constant access to all resources and remarkable amenities creates a world of opportunities. On the other hand, this way of living turns many people into dopamine addicts. You’re likely one of them. After all, who isn’t? With so many temptations being a click away, it’s hard not to fall into the trap of overconsumption.

Book Overview 

<a href="https://fourminutebooks.com/how-to-break-up-with-your-phone-summary/">Checking our phone 24/7 </a>, drinking and eating all the unnecessary edibles just for the sake of pleasure, spending valuable time and money gambling, or avoiding human contact in favor of porn, are just a few of the symptoms. So how can one break this vicious cycle? <a href="https://www.annalembke.com/">Anna Lembke </a>‘s <a href="https://www.goodreads.com/book/show/55723020-dopamine-nation">Dopamine Nation </a>  has the answers. By learning how the pain-pleasure reaction works in the brain and how to spot the root cause of your desires, you too can overcome dopamine addiction.

<ol><li>Misery turns humans into pleasure addicts who can’t deal with discomfort. </li><li>Our brains build resistance to dopamine over time, and that’s a bad thing.  </li><li>Ironically, pain can help us tap into our dopamine reserves.  </li> </ol>Let’s discuss them to reveal some interesting insights!

Top 3 Lessons From The Book 

Going through life, there’s plenty of misery and unhappiness we’ll face, just as there are many happy and beautiful moments we’ll witness. However, it seems that we’re not too good when it comes to dealing with pain, so we try to cover it up with small, but effective doses of pleasure. Frankly, everyone has an addiction. If you feel <a href="https://fourminutebooks.com/bored-and-brilliant-summary/">bored </a>, chances are you’ll turn to your phone for a quick distraction. When you feel numb or sad, you can always drown that feeling in alcohol or other drugs, just like you can treat anxiety and stress with just a pill.

Lesson 1: Dopamine addiction follows from our desire to stop feeling miserable.

Dopamine is a constantly surrounding temptation, so in order to stop the overindulgence, you’ll have to restrict your access to these stimuli. If you’re on your way to school or work, try not listening to music or to your podcast for a change. Instead, let your thoughts run free and enjoy the present.

If you feel like you’re becoming stressed, just deal with the feeling. Listen to your inner voice and try to find what it is that your mind is trying so hard to cover up. Find your source of distress or misery and cure it.  If you learn to tolerate slight discomforts and deal with your emotions instead of tuning out and reaching for the quickest source of dopamine, you’ll train your brain to become stronger. To become more independent and emotionally aware, you’ll have to go through certain unpleasant moments in life and face them directly.

Just like a drug addict, we go back to our sources of dopamine every time we need a new dose of pleasure. However, as we consume more of them, our brain starts to get used to the feeling and builds resistance. Thus, more of that source of dopamine is required to maintain the level of pleasure. This process is called <a href="https://fourminutebooks.com/the-brain-that-changes-itself-summary/">neuroadaptation </a>, and it can lead to serious addiction.

Lesson 2: Constantly fulfilling our dopamine cravings leads to neuroadaptation.

One of the major downsides of a dopamine addiction is the pain that comes with it. As we build resistance, we find that we can’t live without dopamine, so we start to have cravings that may look like crankiness, moodiness, anxiety, or even physical imbalances. Moreover, as we consume the things that give us pleasure, we find that they no longer fulfill our needs like they used to. Pleasure isn’t free, as it is followed by pain. However, if we fight the cravings and the rest of the symptoms, our brain starts to go back to its normal state.

The balance between the mind, body, and spirit can be restored, as long as the damage hasn’t occurred for too long and the dopamine source wasn’t too harmful. Pornography or video games are considered harmful, but low-risk activities. Consuming drugs, on the other hand, can be life-threatening.

By now you already know that pleasure is inevitably followed by pain, and that too much of it can cause high levels of damage to our brain and body. However, used the other way around, pain can help us achieve pleasure and increase our dopamine levels. Ironic, isn’t it? Let me break it down for you in a simple explanation!

Lesson 3: Using pain as a dopamine source can promote our well-being.

If you like going to the gym, or you’re a sports person, you know how hard it is to get up and stick to your routine, and even while doing your exercises, how that muscle pain feels like. After all, you’re subjecting your body to a short-term <a href="https://fourminutebooks.com/the-body-keeps-the-score-summary/">traumatic event </a>. However, the benefits that come afterward are tremendous.

Not only does it enhance your dopamine levels, but it also promotes a healthier body in the long run. The same goes for intermittent fasting, cold showers, and many other examples. Subjecting your body to such activities increases its resistance and builds up a stronger natural immune system in time. As such, pain that is followed by pleasure is a healthy, healing option for us, but not so much the other way around.

<a href="https://www.goodreads.com/book/show/55723020-dopamine-nation">Dopamine Nation </a>explores how overflowing sources of dopamine can become a burden to carry. Although the constant availability of resources looks like a good thing from the outside, it can lead to serious problems and the avoidance of discomfort in our society. However, by learning to use pain to our advantage and fighting the urge to indulge in the nearest dopamine source, we can become balanced individuals who live healthy, <a href="https://fourminutebooks.com/love-warrior-summary/">addiction-free </a>lives.

Dopamine Nation - Book Review

The 30-year-old gambler who wants to fight his addiction, the 35-year-old person who is looking to better themself and create a healthier routine in their life, or the 40-year-old life coach who is looking to learn more about the root causes of misery and how to fight them, so as to deliver better advice to their customers.

Who would I recommend our Dopamine Nation to?

This summary of Dopamine Nation by Anna Lembke will show you the harmful effects of dopamine addiction and how to overcome it.

Dopamine Nation Summary

Would you like to <a href="https://giovannispezia.com/how-to-start-meditating-the-easy-way/">improve your mental health</a>, relationships, and overall happiness in just 10 seconds?<a href="https://giovannispezia.com/happier-in-10-seconds/">Here</a> is how.

<a href="https://psycnet.apa.org/record/2020-32759-001">Scientific research</a> has found that when we smile, our brains release positive hormones that are associated with feelings of happiness and well-being.All it takes is 10 seconds of smiling. Even a forced smile can lead to an increase in positive emotions.

Try Smiling for 10 Seconds

<ol><li>Improve mental health. Reduce feelings of stress and anxiety.</li><li>Reinforce relationships. Increased feelings of trust and connection with those we interact with.</li><li><a href="https://giovannispezia.com/why-you-cant-be-happy/">Increase happiness. </a>More optimistic and satisfied life.</li><li>Enhance likeability. Smiling can make us feel more open and approachable. Additionally, it also can boost our self-esteem and confidence, which has a positive effect on our outlook.</li></ol>

The Power of a Smile

We all know how it feels to have someone smile at us. It’s a feeling of warmth and acceptance, and it can make us feel more connected to the person.Always be the first when it comes to smiling. Don’t wait for others to smile at you.

Smiling for a Better World

<ul><li>Make it a habit.</li><li>When you’re feeling down, smile and it will help to lift your mood.</li><li>Make an effort to smile at people you interact with each day.</li></ul>

Tips to Smile More

Read the full article <a href="https://giovannispezia.com/happier-in-10-seconds/">here</a>.Also, if you're interested in the topics of personal development, mindset, and both physical and mental well-being, consider checking out my content at:<ul><li><a href="https://giovannispezia.com/">GiovanniSpezia.com</a></li><li><a href="https://twitter.com/GiovaSpezia">Twitter</a></li><li><a href="https://www.pinterest.com/Giovanni_Spezia/">Pinterest</a></li></ul>Thank you all for the kind support! 🫶

Would you like to improve your mental health, relationships, and overall happiness in just 10 seconds? Here's how you can do it.

Scientific research has found this simple habit to improve your mental health, relationships, and overall happiness in just 10 seconds.

This Simple Trick Will Make You Happier in 10 Seconds

5 key insights from the new book, Be Who You Want: Unlocking the Science of Personality Change <a href="https://amzn.to/3fskSOa">(available now from Amazon) </a>.

If you’d met Femi as a 21-year-old, I’m sure you’d have formed the impression that he had a highly disagreeable personality. He’d been banned from the area he grew up in, charged with possession of drugs, and forced to wear an electronic monitoring tag. Yet fast-forward to today and Femi, or Anthony Joshua as he’s now known, is heralded as an impeccable role model of good manners and charitable behavior.Joshua, an Olympic gold medalist and two-time world heavyweight boxing champion, has said, “I could have gone the other way, but I choose to be respectful.”

1. Personality is not fixed.

Research findings back this up. Whereas William James, the great American psychologist, said that personality was set like plaster by age 30, modern longitudinal studies that have followed the same people over many decades have shown that our personality traits, in fact, continue to change all the way through life. That doesn’t mean that personality is meaningless—there is a thread of continuity—but it isn’t fixed. As the psychologist Simine Vazire put it, when it comes to personality, “There is plenty to hold onto and plenty we can change.”

A true “super couple,” the actress and model Monica Bellucci and her actor husband Vincent Cassel were Europe’s answer to Brad Pitt and Angelina Jolie. But, after 18 years together, including 14 in marriage and several joint appearances in films, the pair announced their split in 2013. The experience changed them profoundly—Bellucci said she felt energized, less emotional, and more grounded; Cassel saw the moment as a chance to reinvent himself, and he relocated from Paris to Rio.

2. Life will change you, and the trick is to anticipate it.

Be Who You Want: Unlocking The Science of Personality Change

Cognitive neuroscientist Christian Jarrett shares 5 key insights from his new book, Be Who You Want: Unlocking the Science of Personality Change.

Be Who You Want: Unlocking the Science of Personality Change

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It's time to
Read like a Pro.