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Limiting Beliefs In A Nutshell

In my previous post the topic was about improving your unhealthy self-perception. However, I’d like to discuss something that’s a reflection of how you see yourself. I’m referring to limiting beliefs.

When you perceive or see yourself in a healthy way you’re more aware of who you are as a person. For example you’re more aware of your strengths, weaknesses, talents and potential and you take responsibilities for your thoughts and actions.

However, when you see yourself in an unhealthy way you’re more likely to be unsure of yourself and your abilities. This can manifest itself as a toxic belief system that inhibits your growth as a person.

If you want to refer back to my last post, please click on the button below:

What Are Limiting Beliefs?

Limiting beliefs are assumptions or perceptions about ourselves and the world around us that constrain us in some way.

We’re unaware that we end up impoverishing our lives when we follow these beliefs and this is due to a number of negative effects. They can keep us from making good decisions, taking advantage of new opportunities or reaching our full potential. 

Limiting beliefs leave you stuck in a negative state of mind. They prevent you from living the life you want. However, have you wondered where limiting beliefs come from?

Where Do Limiting Beliefs Come From?

Different things that happen in our lives shape our limiting beliefs. 

Things that shape limiting beliefs include the following: 

Past Trauma: Something traumatic that happens to you as a child can remain stuck in your psyche. When this happens it’s like a record that skips and stops you in the same place over and over.

Your Family’s Belief System: The belief system of your family plays a role in how you view and interact with the world. For example if you’re from a family that values playing it safe in life you might be convinced that you’re not good enough to any other path.

Expectations From Family: You’re raised with certain expectations. For example you’re expected to go to college and get a 9 to 5 after graduation because it’s a safe option. However, you’re more interested in starting your own business, but underlying guilt about meeting expectations and fear of judgement from family can leave you feeling stuck.

Relationships With Friends and Significant Others: Limiting beliefs can impact how you view the world. For example if you were bullied as a child in school, betrayed by a friend or were cheated on by a significant other it causes you to see all people as untrustworthy.

Types Of Limiting Beliefs

According to Inc.com there are 3 types of limiting beliefs. 

Unhealthy Beliefs About Yourself:

When you conclude that you’re a failure that won’t amount to anything in life, this belief will prevent you from being your best self.

Unhealthy Beliefs About Others:

There are limiting beliefs about everyone being out to get you, everyone is untrustworthy or manipulative it can be impossible to develop relationships.

Unhealthy Beliefs About The World:

If you believe that you can’t succeed, because the world is unfair and scary, then it will take a toll on you and make you feel stuck.

In my next post I’ll be offering tips for changing your limiting beliefs and this will include the story of my personal transformation after changing mine.

Have You Ever Had Limiting Beliefs?

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If you’re suffering from anxiety please click on the button below to download my free anxiety expert guide:

Sources:

http://changingminds.org/explanations/belief/limiting_beliefs.htm

https://business.tutsplus.com/tutorials/what-are-self-limiting-beliefs–cms-31607

https://www.lifehack.org/858652/limiting-beliefs

https://www.inc.com/amy-morin/3-types-of-unhealthy-beliefs-that-will-drain-your-mental-strength-make-you-less-effective.html

https://tomillama.com/blog/limiting-beliefs

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Keeping Mind and Body Healthy: Coping with COVID-19 Anxiety (Part.2)

I mentioned in Part.1 how the COVID-19 pandemic is a difficult time for everyone, particularly those who have issues with anxiety and anxiety disorders. I’ve been living with chronic anxiety long before this crisis started, but I’ve learned how to manage it in a holistic way. I’ll be sharing with you how I’ve been coping with COVID-19 anxiety.

I don’t have the luxury of working from home and I’m an essential worker, so it’s important for me to stay healthy and take a proactive approach toward my health by not only protecting my physical health, but my mental health as well.

I mentioned in my previous post about the mind-body connection; our thoughts, feelings, beliefs and attitudes can have an effect on our overall health. How you cope with anxiety is very important.

Ways of Coping Include:

Attempt To Maintain a Routine: This pandemic has thrown my normal routine off and it’s difficult to stay focused. I’ve been using block scheduling to maintain a routine for not only work, but also for exercising and for writing this blog.

Focusing on Breathing: Just simple breathing works its magic on anxiety. Taking deep breaths while meditating calms your brain down while you’re focusing on the present moment.

Exercise: An excellent way to maintain a good mind-body connection is to get moving and exercise. Since the gym is closed and I don’t want to risk getting bit by ticks by walking in the woods, so I’ve been taking time after work to take long walks while social distancing.

Watching What I Eat: I mentioned in a post about how there’s a negative connection between processed foods and mental health, and that it’s really important to watch what you eat.

Recommended Foods To Reduce Anxiety Include:

  • Turmeric
  • Dark Chocolate
  • Green Tea
  • Citrus Fruits
  • Almonds
  • Blueberries
  • Turkey Meat

Food To Avoid include:

  • Fried Foods
  • Artificial and Refined Sugars
  • Caffeine
  • Soda
  • Foods High in Sodium

Getting Enough Sleep: Getting 7 to 9 hours of sleep is important, pandemic or no pandemic, because when you don’t sleep well you not only have worsening anxiety, but also a weakened immune system.

Putting Limits On How Much Media I Consume: The 24/7 news coverage of the COVID-19 pandemic will take a toll on my mental health and at the same time I need to stay informed about what’s happening, so it’s beneficial to limit how much news media I consume.

Limit alcohol consumption: In the short term having a drink or two is relaxing, however overtime excessive drinking can interfere with the chemicals in your brain that regulate mental health and cause worsening anxiety, depression and stress becomes harder to handle.

Connect with Friends Remotely: One of the most difficult aspects of this pandemic has been lockdowns and social distancing. Once a week I like to get together with friends to go hiking; I get my exercise and I socialize. However, due to social distancing I haven’t been able to go, so I connect with friends remotely through texting, social media and phone calls.

This is a tough regiment to live by to keep chronic anxiety under control and this challenging time we’re living in is making it even tougher.

How Are You Coping With This Tough Time?

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If you’re struggling with anxiety please click on the button below to download my free anxiety expert guide:

Sources:

https://www.businessinsider.com/how-to-cope-with-coronavirus-covid-19-anxiety-psychologist-2020-2#use-the-time-to-reach-out-to-loved-ones-and-reconnect-with-old-friends-10

https://www.drinkaware.co.uk/alcohol-facts/health-effects-of-alcohol/mental-health/alcohol-and-mental-health/

https://www.healthline.com/nutrition/6-foods-that-reduce-anxiety#section7

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Hiking Away Anxiety! Version 2.0

Among the most common ailments that inflict us are anxiety and depression. These conditions are treated with therapy and/or medications, but a treatment that is overlooked is hiking.

Hiking along with other outdoor activities such as walking, running, camping and kayaking can have many benefits.

What are the benefits of hiking?

Physical Benefits:

Build Stronger Muscles and Bones: Hiking is a good weight-bearing exercise to maintain strong muscles and bones. Along with building strength in your glutes, quadriceps, hamstrings and the muscles in your hips your also increase bone density.

Improve Balance: Hiking involves navigating uneven ground. Many muscles in your hips, knees and ankles that are usually not used while walking on a flat surface are strengthened and improves balance.

Improves Heart Health: Hiking can lower the risk of heart disease. However, your age, current health issues and family history are also factors to be mindful of before you hit the trails.

Decreases the risk of developing certain respiratory problems: Hiking along with other forms of exercise can make your lungs stronger and better at giving your body the oxygen it needs.

Mental Benefits:

Reduce Stress: There are interesting facts I found on https://www.eurekacamping.com/blog/article/10-health-benefits-camping that state that when you spend a lot of time near trees your body takes in more oxygen. The extra oxygen can cause the release of serotonin; a neurotransmitter responsible for regulating mood by reducing stress and anxiety.

Reduce Anxiety: Anxiety is reduced when you hike and reduced anxiety means better sleep. Hikers that camp out report better sleep cycles after returning from a trip. They also fall right to sleep after hiking all day. Sleep was improved even more after disconnecting from electronic devices for a few days.

Lower Risk of Depression: Along with reducing stress and anxiety hiking can lower the risk of depression.

Promotes a Healthy Brain: Hiking can promote a healthy brain; if a hike is strenuous enough to elevate your heart rate and cause you too sweat it can help the hippo campus grow in size. The hippo campus is the portion of the brain that is associated with verbal memory and learning.

Enhances Relationships with Friends and Family: A very important benefit of hiking that gets overlooked a lot is the improvement in relational health. It is more fun to hike with someone rather than solo and it could be with a partner or with a group like the Appalachian Mountain Club (AMC). Hiking can vary in the level of difficulty whether you are hiking casually along an easy trail or it could be a difficult hike along a 4,000 foot loop trail. Regardless of difficult it is hiking is a great way to strengthen friendships.  

Better Quality of Life: When you factor in the physical and mental health benefits of hiking you can have an overall better quality of life.

Do I have a personal story to share?

I have sleep apnea and I was prescribed a CPAP machine. My latest trip was to a campground; at first I thought I couldn’t go because I had sleep apnea. However, I found out that some of the cabins had electricity to power my CPAP machine and I was able to go.

My weekend trip to AMC’s Cold River Camp back in June of this year started immediately after finishing a class I needed to take to receive the total credit hours needed to keep my Wastewater License current. The trip started off with competing with Friday afternoon Boston area traffic while driving to New Hampshire. After driving for five hours that included the drive from Conway, NH to Chatham, NH along the very long Route 113.

I arrived at Cold River Camp around 9 pm. I learned right away that the WIFI signal in the main lodge was weak and we all only had enough signal to send and receive a few emails in a short amount of time.

The hike on June 8th was at the relaxing and scenic Caribou-Speckled Mountain Wilderness five miles north of Cold River Camp in the Evans Notch area. There were ten of us all together hiking up the Mud Brook Trail and down the Caribou Trail.

These two trails followed the Morrison Brook as it flowed down the heavily forested Caribou Mountain (2840’). Along the way there were several waterfalls including Kee’s Falls (25 feet).

The woods surrounding us were infested with mosquitoes and black flies. I brought with me a mosquito net I wore over my head that gave some protection and insect repellent that didn’t protect too well against them. Although it is typical for this time of year to deal with mosquitoes and black flies these larger swarms were unusual.

Back in March I was with AMC on a snowshoeing trip and there was 5+ feet of snow on the ground. Combine the melting snow with a wet spring and you have a recipe for mosquitoes. Despite this problem we kept pushing on until we reached the summit.

Snow covered Mt. Washington.

The Evans Notch area does not have any 4000’ peaks but there are awesome views from the summit of Caribou Mountain.

  • The Baldfaces
  • Speckled Mountain
  • East and West Royce
  • Blueberry Ridge
  • Mount Washington’s snow-covered peak dominated our view in the west

Stats for Caribou Mountain:

  • Calories burned: 2,353
  • Avg Pace: 38:12
  • Elevation Gain: 1,982’
  • Moving Time: 4:31:16
  • Total Time: 5:52:34

After we hiked down from the summit of Caribou Mountain my group and I headed back to camp. We hung around and socialized at the main lodge before dinner was served. After dinner, a group of us headed to the campfire and socialized some more while we roasted marshmallows and made smores.

It was a blessing in disguise in my opinion that the wifi signal was weak, because it resulted in more people socializing with other people instead of looking at their phones to constantly check social media.

At night the sky was so clear due to lack of city lights that some of my friends were able to observe Jupiter through a telescope that was on site. It was also so dark outside that I slept very well. Between that and no electronic device use before bed resulted in an increase in melatonin.

Electronics including smart phones and tablets emit short wave blue light that interferes with your body’s ability to produce melatonin. When this happens it becomes more difficult to go to sleep when your body’s natural circadian rhythm is disrupted. I was in the wilderness with no electronics and I felt that my circadian rhythm was restored to its natural state.

Hiking is a great way to spend time outdoors with friends and stay healthy. I am glad I did not let being on a CPAP machine interfere with this fun activity.

What hobbies do you pursue to improve your health? Please like and comment below.