Courage To Change

Courage To Change

“We are the change we have been waiting for.”
― 
Barack Obama

It takes courage to change, but how do you learn to be courageous?

Is it about acting and doing thing differently?

Younger versus Older Generation

The process of change involves taking action and doing things in a different way. Being courageous also means you have to look at how you think.  It’s an interesting concept that the younger generation tend to be less afraid than the older folk. The reason for this phenomenon is the latter (ie older generation) spent their life being conditioned to believe that most things were impossible. They were conditioned to accept what they had, and just be thankful for their lot. They were discouraged from rocking the boat and to try to be what they were not; this was especially true when it related to class and employment.

Life’s Lessons

Of course, the younger generations’ belief patterns were not without complication and disadvantage. They were encouraged to think they were unique and very special. They were brainwashed by their parents or carers into believing they could achieve anything they wanted. When they left home, the generations of X, Y, Z and Millennials soon discovered that they were not unique. How could they be when the definition of unique is being the only one, unequalled and distinct?

The big bad world showed them that there were thousands of other very special people around. Life does not always give you what you want is something they soon came to realise. Especially, for example, when their ‘specialness’ was not good enough when trying to get a job. For the younger generation, this has resulted in mental problems including anxiety, stress and depression. The life lessons of the younger group are somewhat different from the older generation. The generations of X, Y, Z and Millennials may not carry as much fear as the older generation, but they do carry other negative emotions.

Nothing is Impossible

The younger generation have a foundation-of-belief that is not based on impossible which is a good thing. They are not so afraid to be adventurous and challenge themselves to try new things.  The ‘start-up’ companies that are proliferating the planet attest to this. The old traditional companies no longer dominate commence, retail and business inventiveness.

The Path of Least Resistance

The world is a busy place which is full of distractions. When a person is trying to be courageous and change their life around, this distraction can get in the way of change. Distractions can sometimes lead you down familiar paths. Those directions may be comfortable, but you have to ask yourself; is it challenging you? Is the same old direction stimulating you to challenge what you are thinking and doing? Are you going forward when you are treading the same path you have walked for years?

Is courage, determination and effort needed when you take the path of least resistance and know exactly where you are going and what to expect?  The truthful answer is – No.

Courage to Change

If you want to be different, if you want your life to change – then you have to make the changes happen.  This can be scary, and courage is needed, but if you don’t try to change, how will you ever know your full potential? At times you may want to curse yourself for trying to do something that is clearly beyond you (or so your inner-gremlin may want you to believe) but being courageous means you push through the ordeal. Then you will succeed and eventually spit out at the other end brighter, stronger and wiser.

It is only your fear-based beliefs that get in the way and they can only do that if you let them. The human being is a resilient soul. If you want to overcome your fears and shift your energy from fear to warrior, then keep going.  No matter what age you are, every person has to have courage if they want to change and evolve and become a stronger and happier person.

The next time you face a challenge and feel like giving up just silently say to yourself: “I can do this because I have courage and I am strong.” No matter the generation, saying a short phrase like this has been shown to work. Try it for yourself. The next time courage is failing say it and see how it helps you overcome the old negative, fearful habits.

Courage To Change

By Liz McCaughey©Copyright 2019 aMindset.HK

aMindset
Kumarahub
Date: Jun 29, 2019

Liz’s articles are available on both the KumaraHub and aMindset websites.
Follow Liz on Twitter or Facebook.

About Liz McCaughey

Liz McCaughey is a qualified psychotherapist, counsellor & clinical supervisor with her own private practice in Hong Kong and Australia. If you would like, you can arrange an appointment HERE.

If you are unable to travel to Liz’s practice, there is an online portal where Skype appointments can be arranged.

Liz has opened her new business aMindset in Hong Kong. aMindset is a comprehensive mental health resource that incorporates Psychotherapy, Counselling, Mentoring, Professional Supervision and Workshops. Liz originally founded the company “Kumara” in Perth, Western Australia in 2003.  This company is affiliated with aMindset and you can read more about Kumara in the website KumaraHub.

Positive Thinking

Positive Thinking

One of the many possibilities of ways to improve ourselves, our well-being and our outlook on life is to stop the negative thinking that often pervades a large proportion of our daily thoughts

Positive Thinking

But we can’t just turn off the negative thoughts. They need to be replaced with an air of optimism leading to Positive Thinking. Studies have determined that optimism or pessimism can affect our health in respectively positive and negative ways. We all know people who we regard as ‘glass half full’ and others who are ‘glass half empty’. Which type would you prefer to be? Isn’t there a brightness and energy about the ‘fullers’ and a sense of misery and hangdog’ about the empties?

Categorise yourself honestly and face up to it if you are more to the pessimistic side of things. But, don’t worry, there are ways to improve your positive thinking and they are worth doing if you consider these possible benefits:

  1. Longer life
  2. Enhanced immune system
  3. Reduce Depression
  4. Reduced Stress
  5. Improved heart health
  6. Increased happiness
  7. Improved ability to cope with the ups & downs of life
  8. Better relationships
  9. Emotionally stronger and more stable

It takes time, effort and practice but you can change. First, become an observer sitting metaphorically on your own shoulder. Watch out for these common examples of negativity:

  1. Polarising: Seeing everything as black or white. If it isn’t perfect, it’s bad
  2. Personalising: Assuming anything that is ‘bad’ is your fault
  3. Catastrophising: Assuming that the worst will happen
  4. Filtering: Filtering out the positives and magnifying the negatives

If you are honest with yourself, you will soon get an idea where your efforts should be aimed. How do you start to change? Without being too dramatic, remember the old saying of ‘fake it and you will make it’. This means that, by acting as you would like to be, you actually start to change until you are not acting anymore. Here are some things that you can do:

  1. Try to stay among positive people – identify with them
  2. Smile more
  3. Listen to that observer on your shoulder
  4. Exercise and healthy living encourage a positive energy
  5. Identify areas in your life where you are exposed to negativity – avoid, or approach with a positive perspective
  6. Practice this every day

Permanent changes will not come overnight but you will soon see the advantages of living life on the bright side of the street. Just remember not to be negative when you catch yourself still occasionally slipping to the dark side.

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Positive Thinking

By Liz McCaughey©Copyright 2019 aMindset.HK

aMindset
Kumarahub
Date: May 27, 2019

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Change Stress to a Mindset of Relaxation

Liz’s articles are available on both the KumaraHub and aMindset websites.
Follow Liz on Twitter or Facebook.

About Liz McCaughey

Liz McCaughey is a qualified psychotherapist with her own private practice in Hong Kong and Australia. If you would like, you can arrange an appointment HERE.

If you are unable to travel to Liz’s practice, there is an online portal where Skype appointments can be arranged.

Liz has recently opened her new business aMindset in Hong Kong. aMindset is a comprehensive mental health resource that incorporates Psychotherapy, Counselling, Mentoring and Workshops. Liz originally founded the company “Kumara“ in Perth, Western Australia in 2003.  This company is affiliated with aMindset and you can read more about Kumara in the website KumaraHub.

Eat Plants Not Meat

Eat Plants Not Meat

“Transformation to healthy diets by 2050 will require substantial dietary shifts. Global consumption of fruits, vegetables, nuts and legumes will have to double, and consumption of foods such as red meat and sugar will have to be reduced by more than 50%. A diet rich in plant-based foods and with fewer animal source foods confers both improved health and environmental benefits.”
– Professor Walter Willett, MD Harvard T.H. Chan School of Public Health

Eat Plants Not Meat

A recent report by the EAT-Lancet Commission, from 37 leading scientists from 16 countries from various fields including human health, agriculture, political sciences and environmental sustainability, has found that “the global adoption of healthy diets from sustainable food systems would safeguard our planet and improve the health of billions.”

Here are a few excerpts from their report:

  1. Food is the single strongest lever to optimize human health and environmental sustainability on Earth.
  2. Without action, the world risks failing to meet the UN Sustainable Development Goals (SDGs) and the Paris Agreement, and today’s children will inherit a planet that has been severely degraded and where much of the population will increasingly suffer from malnutrition and preventable disease.
  3. A large body of work has emerged on the environ- mental impacts of various diets, with most studies concluding that a diet rich in plant-based foods and with fewer animal source foods confers both improved health and environmental benefits.
  4. Unhealthy diets now pose a greater risk to morbidity and mortality than unsafe sex, alcohol, drug and tobacco use combined. Global food production threatens climate stability and ecosystem resilience and constitutes the single largest driver of environmental degradation and transgression of planetary boundaries. Taken together the outcome is dire. A radical transformation of the global food system is urgently needed.
  5. How food is produced, what is consumed, and how much is lost or wasted all heavily shape the health of both people and planet. The EAT-Lancet Commission presents an integrated global framework and for the first time, provides quantitative scientific targets for healthy diets and sustainable food production. The Commission shows that feeding 10 billion people a healthy diet within safe planetary boundaries for food production by 2050 is both possible and necessary.

This is not new information and it was passed on by Dr McDougallwho has been lecturing on the importance of a starch-based diet, with the addition of fruits and vegetables and no added oils, for the sustainability of both optimal health and the planet, for over 45 years.

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Eat Plants Not Meat

Curated by Liz McCaughey©Copyright 2019 aMindset.HK
aMindset
Kumarahub
Date: May 27, 2019

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Losing Weight False Profits

Liz’s articles are available on both the KumaraHub and aMindset websites.
Follow Liz on Twitter or Facebook.

About Liz McCaughey

Liz McCaughey is a qualified psychotherapist with her own private practice in Hong Kong and Australia. If you would like, you can arrange an appointment HERE.

If you are unable to travel to Liz’s practice, there is an online portal where Skype appointments can be arranged.

Liz has recently opened her new business aMindset in Hong Kong. aMindset is a comprehensive mental health resource that incorporates Psychotherapy, Counselling, Mentoring and Workshops. Liz originally founded the company “Kumara“ in Perth, Western Australia in 2003.  This company is affiliated with aMindset and you can read more about Kumara in the website KumaraHub.

Grieving the Loss of a Mother

Grieving the Loss of a Mother

With Mother’s Day approaching at the time of writing, this article addresses the deeply emotional and painfully challenging experience of losing one’s mother. Also, many people suffer from the profound feelings of grief that often arise on poignant occasions such as Mother’s Day.

Grieving the Loss of a Mother

It is, of course, normal to experience such pain when you consider the special relationship that you shared. But there are ways that you can alleviate and help to resolve this grief.

The renowned psychiatrist, Elisabeth Kubler-Ross, proposed 5 stages of grief (Kubler-Ross Model) as:

Denial, Anger, Bargaining, Depression and Acceptance.

Just understanding and acknowledging the process that you are going through can be a large step towards acceptance – the sort of acceptance that says, “my mother has died but I will be okay’. While the order of the stages may seem logical, not everyone will follow exactly this order or experience all of the stages. But, these are the most commonly observed.

As the day approaches and you begin to feel dread at the prospect of a miserable resurgence of grief, be proactive and plan ahead with these ideas to:

Honour your Mum on Mother’s Day:

  1. Write a letter where you reminisce about good times you shared and tell her your life stories since her death.
  2. Tell your own children stories about your mum.
  3. Spend quality time with your own family on Mother’s Day.
  4. Reminisce with brothers and sisters.
  5. Be brave and get out the photo album and celebrate the memories.
  6. Donate to a charity in your mother’s name – ideally one that she supported.
  7. Volunteer and do something for others in need on Mother’s Day.

There is no short way to get over the loss of your mother, but you will ease the way by understanding the process and honouring her memory. And, while the old adage that ‘time heals’ is not completely true, the pain will definitely become more bearable with time.

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Grieving the Loss of a Mother

By Liz McCaughey©Copyright 2019 aMindset.HK
aMindset
Kumarahub
Date: February 23, 2019

Related Articles:

Liz’s articles are available on both the KumaraHub and aMindset websites.
Follow Liz on Twitter or Facebook.

About Liz McCaughey

Liz McCaughey is a qualified psychotherapist with her own private practice in Hong Kong and Australia. If you would like, you can arrange an appointment HERE.

If you are unable to travel to Liz’s practice, there is an online portal where Skype appointments can be arranged.

Liz has recently opened her new business aMindset in Hong Kong. aMindset is a comprehensive mental health resource that incorporates Psychotherapy, Counselling, Mentoring and Workshops. Liz originally founded the company “Kumara“ in Perth, Western Australia in 2003.  This company is affiliated with aMindset and you can read more about Kumara in the website KumaraHub.

The Benefit of Laughter

The Benefit of Laughter

Did you know that healthy children can laugh 400 times in a day but adults only average 15 times? It seems that we all need more laughter in our lives. But, does it really matter? Is laughter the best medicine?

The Benefit of Laughter

Well, research indicates that laughter is beneficial for our stress levels and our overall wellbeing. There are immediate short-term benefits and there are great long-term effects:

Short Term:

  1. Reduce stress: Laughter changes the perspective of stressful events and we can view them more as challenges and therefore less threatening. The relaxation of your muscles makes you less tense which reduces the symptoms of stress.
  2. Stimulation: Laughter increases your breathing and the oxygen boost stimulates your heart, lungs and muscles. And, the brain releases more endorphins.
  3. Exercise: Laughing is an exercise for the diaphragm, abs and shoulders and also leaves them more relaxed.
  4. Contagious: Laughter is contagious. It effects the others around you and brings increased benefits to a group. You will laugh more at a comedy with a group than on your own.

Long Term:

  1. Immune system: The positive thoughts that accompany laughter releases neuropeptides that help fight stress and general illnesses. While you have banished the negative thoughts that would otherwise flood your body with harmful and stress producing chemicals.
  2. Pain: Laughter is believed to produce natural painkillers to ease pain.
  3. Depression: Laughter provides a long term and beneficial effect by reducing the symptoms of depression.
  4. Fake it: Research indicates that the positive effects of laughter are not dependant on whether it is real or faked. Like many things, faking it works and, as a bonus, usually leads to it becoming real over the long term.
  5. Social: As in ‘contagious’ above, the group benefits of laughter can lead to an improvement in the quality of your social life.

You don’t find that much is funny in life? Just give it a try and try to find the funny side. Laugh at your bloopers instead of cursing. Enjoy a good comedy – live is often best. Observe yourself after a good laugh. Feeling good and relaxed? That’s laughter at work.

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The Benefit of Laughter

By Liz McCaughey©Copyright 2019 aMindset.HK
aMindset
Kumarahub
Date: February 23, 2019

Related Articles:

Liz’s articles are available on both the KumaraHub and aMindset websites.
Follow Liz on Twitter or Facebook.

About Liz McCaughey

Liz McCaughey is a qualified psychotherapist with her own private practice in Hong Kong and Australia. If you would like, you can arrange an appointment HERE.

If you are unable to travel to Liz’s practice, there is an online portal where Skype appointments can be arranged.

Liz has recently opened her new business aMindset in Hong Kong. aMindset is a comprehensive mental health resource that incorporates Psychotherapy, Counselling, Mentoring and Workshops. Liz originally founded the company “Kumara“ in Perth, Western Australia in 2003.  This company is affiliated with aMindset and you can read more about Kumara in the website KumaraHub.

Understanding the Effects of Early Memories

Understanding the Effects of Early Memories

We all have childhood memories. These can be from school events or holidays, or just something that ‘stuck with us’. Some of these memories are good and other memories may not be good.  And it is true that sometimes our memories are not accurate and what we thought happened was far from the actual occurrences on the day. These incorrect memories are usually identified when talking with a sibling or family friend. What we believe happened may not actually be the case.  But the simple truth is that our childhood memories affect our adult lives.

Understanding the Effects of Early Memories

This 20-minute TEDx video Living Without Fear by Dr Kim discusses the effects of early memories and how these memories effect everything we do in life. Dr Jee Hyun Kim currently leads a research team working on memory aspects of early-onset anxiety disorders and drug addiction in the Florey Institute of Neuroscience and Mental Health, University of Melbourne. Her research suggests cognitive-behavioural therapies have different effectiveness depending on one’s age, and advocates treatment of mental disorders during childhood. Psychotherapy treatment focuses very much on early childhood memories and the unconscious way these memories effect the behaviour patterns of adults. Psychotherapy & Living Without Fear work together to help a person live a better life through releasing these early childhood memories in therapy.

Her research in memory development began when she received a Bachelor of Psychology with 1st Class Honours and the University Medal in 2004 from the University of New South Wales, Australia. She then received a Ph.D. in 2008 for research in memory retrieval, forgetting, inhibition and erasure from UNSW. While she was at Michigan University for her postdoctoral training, UNSW gave her U-committee Award for Research Excellence in Science in 2010. Dr Kim has recently been honoured with the Australian Psychological Society’s Early Career Research Award in 2012. She has featured regularly on ABC radio, including ‘Radio Australia’, and has recently featured on Channel Ten’s ‘The Project’.

TEDx Talks

In the spirit of ideas worth spreading, TEDx is a program of local, self-organised events that bring people together to share a TED-like experience. At a TEDx event, TED Talks video and live speakers combine to spark deep discussion and connection in a small group. These local, self-organised events are branded TEDx, where x = independently organized TED event. The TED Conference provides general guidance for the TEDx program, but individual TEDx events are self-organised. (Subject to certain rules and regulations)

Understanding the Effects of Early Memories

By Liz McCaughey©Copyright 2019 aMindset.HK
aMindset
Kumarahub
Date: 16 March 2019

Related Articles:

How the Brain Rewires Itself

Liz’s articles are available on both the KumaraHub and aMindset websites.
Follow Liz on Twitter or Facebook.

About Liz McCaughey

Liz McCaughey is a qualified psychotherapist with her own private practice in Hong Kong and Australia. If you would like, you can arrange an appointment HERE.

If you are unable to travel to Liz’s practice, there is an online portal where Skype appointments can be arranged.

Liz has recently opened her new business aMindset in Hong Kong. aMindset is a comprehensive mental health resource that incorporates Psychotherapy, Counselling, Mentoring and Workshops. Liz originally founded the company “Kumara“ in Perth, Western Australia in 2003.  This company is affiliated with aMindset and you can read more about Kumara in the website KumaraHub.