Category: MindTree

Marcus Aurelius, a Stoic philosopher and Roman Emperor, offers valuable insights into how we can live a meaningful and fulfilling life. His teachings can be applied to modern-day life to help individuals navigate challenges and cultivate inner peace and contentment.

One of the core principles of Marcus Aurelius’s philosophy is the idea of accepting what we cannot control. In his book “Meditations,” he writes:

“You have power over your mind, not outside events. Realise this, and you will find strength.”

This idea is relevant to everyday life as it encourages us to focus on what we can control, rather than dwelling on things that are outside of our control. This can help us to avoid frustration, anxiety, and negative thoughts, and to cultivate a sense of inner peace and contentment.

Another key aspect of Marcus Aurelius’s philosophy is the idea of living in the present moment. He believed that life is brief and that we should focus on the present moment, rather than dwelling on the past or worrying about the future. This idea is relevant to modern-day life as it encourages us to be mindful and to focus on the present moment, rather than getting lost in our thoughts or worries. By focusing on the present moment, we can cultivate a sense of inner peace and live a more fulfilling life.

Marcus Aurelius also emphasised the importance of being kind and compassionate to others. He believed that helping others is a key aspect of living a meaningful life and that we should strive to be kind and compassionate to those around us. This idea is relevant to modern-day life as it encourages us to focus on the needs of others and to build positive relationships with those around us. By being kind and compassionate, we can cultivate a sense of inner peace and live a more fulfilling life.

Finally, Marcus Aurelius believed in the importance of self-reflection and self-improvement. He encouraged individuals to reflect on their thoughts and actions and to strive to improve themselves. This idea is relevant to modern-day life as it encourages us to reflect on our thoughts, beliefs, and actions and to strive to improve ourselves. By doing so, we can cultivate a sense of inner peace and live a more fulfilling life.

The philosophy of Marcus Aurelius offers valuable insights into how we can live a meaningful and fulfilling life. By accepting what we cannot control, living in the present moment, being kind and compassionate to others, and reflecting on our thoughts and actions, we can cultivate inner peace and live a more fulfilling life. By applying these principles to our daily lives, we can gain a deeper understanding of who we are and what is truly important in life.

The belief in a just world, also known as the “just world hypothesis,” is the idea that the world is fair and that people get what they deserve. This belief can help individuals feel a sense of control and predictability in their lives, as it suggests that good things happen to good people and bad things happen to bad people.

However, when bad things happen to good people, it challenges this belief and creates a sense of injustice and unfairness. People may struggle to accept this reality and may try to find reasons or explanations for why it happened, such as attributing the event to luck or divine intervention.

This belief can also lead to victim blaming, as people try to rationalise the unfair event by blaming the victim for their own misfortune. In reality, bad things happen to good people for a variety of reasons, including random chance, systemic inequalities, and unforeseeable circumstances.

People often struggle to accept unfairness and injustice because it challenges their beliefs and understanding of the world. Unfair and unjust events can disrupt an individual’s sense of justice, order, and stability, and cause them to question their assumptions about the way the world works. These events can lead to a loss of faith in institutions, such as the legal system or government, and a decline in trust in other individuals.

In some cases, people may struggle to accept unfairness and injustice because it contradicts their personal values and beliefs about what is right and wrong. This can lead to a sense of cognitive dissonance, as people try to reconcile their beliefs with the reality of what is happening around them.

Furthermore, experiencing or witnessing unfairness and injustice can challenge people’s perceptions of their own privilege and power, and make them more aware of systemic inequalities and biases. This can lead to a shift in worldview and a deeper understanding of social and political issues.

From the perspective of a clinical psychologist, accepting and letting go of feelings of injustice and unfairness may involve the following steps:

Acknowledge and validate your feelings: It’s important to recognize and accept the emotions you are experiencing, such as anger or frustration, as a normal response to perceived injustice or unfairness.

Reframe your thoughts: You can challenge negative thought patterns and try to reframe your thinking to focus on what you can control and what you have, rather than what you lack or what has gone wrong.

Practice mindfulness: Mindfulness can help you remain present in the moment and not get caught up in rumination about the past or worry about the future.

Seek social support: Talking to trusted friends, family members, or a mental health professional can help you process your emotions and gain new perspectives.

Develop coping strategies: Engage in activities that help you manage stress and negative emotions, such as exercise, meditation, or creative pursuits.

Focus on personal growth: Try to view the situation as an opportunity for growth and self-discovery, rather than as a source of suffering.

Letting go: Finally, letting go may involve accepting the situation as it is and focusing your energy on things you can change and improve. This may involve focusing on what you have, rather than what you don’t have, and cultivating a sense of gratitude.

It’s important to keep in mind that everyone’s experience with injustice and unfairness is unique, and that there is no one-size-fits-all solution. Working with a mental health professional can help you develop a personalised approach to managing these emotions.

Recognising that bad things can happen to good people can be difficult, but it can also help individuals develop a more nuanced understanding of the world and increase empathy for those who have suffered injustice.

Due to the impacts of coronavirus, many people are either already or are about to work from home. With this in mind, here are some tips that will help support your mental health whilst you adjust to these changes to your workplace:

• If possible, create a separate office or workspace
  • Studies show that working from home can interfere with sleep, especially for individuals who find it difficult to switch off from work. In particular, avoid working in your bedroom (if possible), as your bedroom will become associated with being alert, awake, and switched on.
• If you’re not stuck in self-isolation, try to get outside at least once per day.
  • Go for a walk, get some fresh air and sunshine. If you are in isolation, go out to your garden or walk up and down your driveway or go out on your balcony and enjoy fresh air.
• Maintain a health work-life balance by setting time limits.
  • Set a routine as if you are going into the office, wiht a regular start and finish time, and a structure for your day, including breaks and exercise scheduled in. This will assist you to maintain a strong boundary between work and home life.
• Keep connected to colleagues
  • Staying connected with other will help to reduce stress, feelings of isolation, and increase productivity. It also helps you communicate with your manager or employees to keep them informed of what you’re working on.
• Get ready for the day ahead as though you were going into work.
  • Creating cues such as getting changed into your work clothes at the start of the day and out at the end can help with maintaining a strong work-life balance.
• Digital detox in the evenings
  • Try a digital detox to help you switch off from work, so you can spend quality time with your family, or do the things you want to do.

Completing a life audit helps you recognise your goals and dreams, and discover what you’re actually spending time on – which may not be what’s really important to you. It will help you understand where you want to go and how to get there.

Reflect on where you are in life right now. Set aside some time in a quiet place where you won’t be interrupted and answer the following questions:

Check in with your mind. Are you stressed? Are you tired? Do you feel like there’s not enough time in the ay to get things done? Write whatever comes to mind.

Now, check in with your body. How does it feel? Do you feel energetic or exhausted? Light or heavy? Relaxed or anxious?

How do you want to feel both in mind and body?

What are your life goals and dreams? Write them down, both long- and short-term. Don’t think about it too much. Don’t question it. Just write whatever comes to mind.

Creating better habits for yourself can introduce lots of productivity to your day-to-day life. As with so many things, writing them down helps make them a reality. Ask yourself the following questions:

• Which of your current habits align with the success you want to create in your life? What are the cues, routines, and rewards these habits follow?
• Which of your current habits undermine the success you want to create in your life? Can you change their cues and rewards to redirect your energy towards the outcomes you want to achieve?
• Are there any new habits you’d like to introduce? how can you cue these habits up? What will you do to create a routine? What are ways to reward yourself that healthy and aligned to your values?

Some examples of new, better habits could be:

Get up and move it – move your body more often for the physical and mental benefits, not to mention enjoyment!

Meditate – take a moment, or 10 minutes if you can, to centre yourself everyday.

Rehydrate – avoid the lethargy and inability to concentrate that comes with dehydration. Buy a nice refillable drink bottle and take it everywhere with you, and keep a large jug of water on your desk at work. Aim for 6 – 8 cups a day.

Refuel – put wholesome, nutritious energy into your body to avoid the mood swings that come with sugar highs and lows, and keep your body functioning at its optimal level.

Get organised – Prepare yourself for the following day before going to bed.

Mental Health Hygiene refers to the development, maintenance, and promotion of necessary behaviour, emotional, and social skills to sustain good, effective, and efficient mental health.

While mental health hygiene habits may vary from person to person, it is important to identify those that work best for us and to integrate them into our daily routine.

Examples of Mental Health Hygiene Habits:

Be Mindful: 

• Mindfulness is a mental state of being engaged in the present moment without evaluating or emotionally reacting to it
• ​There are many ways to practice mindfulness, and you don’t have to be a Buddhist monk to do it.  One of the simplest ways is to pay attention to your breath, because that is always here and now. You simply sit and breathe, watching your breath as it goes in and out.  You can also practice mindful walking, where you walk slowly and feel each footstep. You can eat mindfully, keeping your attention on the smell, texture and taste of food. You can do dishes or laundry mindfully. Anything you do, you can do it with mindful awareness of the experience as it is happening. You can also learn to observe your own thoughts and feelings, and therefore be aware of your internal experiences rather than just being swept up in them.

Get a Better Night’s Sleep: 

• The term sleep hygiene is used to describe good sleep habits.

Express Gratitude:

• Everyday, write down three things you are grateful for. The challenge: you have to name 3 different things each day.

REASONS WHY EXPRESSING GRATITUDE IS GOOD FOR YOUR HEALTH:

1. GRATITUDE IMPROVES PSYCHOLOGICAL HEALTH

2. GRATITUDE IMPROVES PHYSICAL HEALTH

3. GRATITUDE IS GOOD FOR YOUR RELATIONSHIPS

4. GRATITUDE HELPS WITH SLEEP

5. GRATITUDE FOSTERS RESILIENCE

When you simplify your life, you stop wasting your energy.

The clarity this brings reduces ambiguity and eliminates doubts.

Your then have the space and opportunity to set and achieve the goals that matter most to you.

What drains you?

Is your life full of clutter? We are living in the age of time famine and digital overload, and the expectation to be ‘on’ constantly means there has never been a more important time for us to decompress, declutter, and recalibrate our minds and bodies to ensure our wellbeing. High achievers often struggle with feeling cluttered, overwhelmed, and overextended, because they take on a lot of commitments.

Drainers aren’t things we think about consciously, but are tasks in our subconscious. Decluttering your life helps eliminate them, creating a simpler, more streamlined environment. this is the big clean-out you’ll need to do before you can structure the new opportunities and strategies  that support you to be your best, with optimal wellness in every part of your life.

Identifying your drainers:

Think about the following aspects of your life – whenever your answer to a question is ‘no’, this indicates a drainer. Work to make all your answers ‘yes’.

Personal Environment:
❁ Is your living space clean and inspiring?
❁ Is your wardrobe tidy and are all of your clothes clean, pressed and in good repair?
❁ Have you cleaned out your storage space and thrown away anything you haven’t used in 2 years?
❁ Do you have fresh air and comfort in your home?

Finances:
❁ Do you have a budget or know your cost of living?
❁ Do you pay your bills on time or make arrangements with creditors?
❁ Are all of your receipts, invoices, and financial records filed and in order?

Relationships:
❁ Do you tidy any ‘loose ends’ with your partner, parents, siblings, and friends by having an open, honest, and authentic conversation?
❁ Do you let people you love know how important they are to you?
❁ Have you let go of any relationships that drag you down?
❁ Do you make requests rather than complaints?
❁ Do you respond to phone calls, letters, and emails promptly, even if your response is brief?

Wellbeing:
❁ Does your diet include fresh fruit and vegetables, and provide you with enough energy?
❁ Do you avoid excess tea, coffee, and alcohol?
❁ Do you get enough sleep at least five nights a week?
❁ Do you have a holiday at least once a year?
❁ Do you exercise for 30 mins at least 3 times per week?

Fun/Creativity:
❁ Do you invest in personal development?
❁ Do you laugh every day?
❁ Do you have a hobby?
❁ Do you plan regular fun activities with your partner, family, and friends?
❁ Do you set yourself goals and work on realistic ways to make them happen?

What are your golden moments?

These are tiny snapshots for you to take daily. There is gold around you all the time if you choose to look for it, engage and be present. This is what gives depth to our lives.

Some of our favourite golden moments:

• Feeling the sand between your toes at the beach
• Noticing the first blossom on a tree.
• Looking at the stars at night.
• The smell of really good coffee.
• Watching the waves roll in.
• Watching the sunrise/sunset.
• Listening to the rain.
• Watching the clouds roll by.

This simple act of mindfulness, of tuning in and being truly present to the small wonders unfolding all around you, while calmly acknowledging and accepting your thoughts, feelings, and bodily sensations, is something you can tap into anywhere, at anytime.

Look for, and savour, the golden moments happening all around you, each and every day. Collect these treasured moments and use them to foster gratitude.

What lessons have you learnt?

What have been your greatest life lessons so far? The purpose of asking this question is not to become lost in introspection. Instead, it is to prevent you making the same mistakes so that you can grow, evolve, and continue to learn.

As cliché as this sounds, your greatest lessons help to shape you into the person you are, and although they can be painful, many lessons ultimately make life more enjoyable and rewarding.

Are your problems recurring ones from the past? They become habits and a pattern when we don’t stop to acknowledge them; address them and learn from them. Creating a strategy so they don’t happen again is important. Ask yourself some questions: Why does the same ting keep happening to you? Do you care enough to do something about it once and for all? How can you now make a difference?

Emotionally intelligent leaders strive to learn from mistakes, because they know how valuable they are for growth – personal and professional – and your ability to move forward.

Some popular lessons:

1. When in doubt, just take the next small step.
2. Don’t compare your lives with others. You don’t know what their journey is.
3. However good or bad a situation is, it will change.
4. Take a deep breath, it calms the mind.
5. if you don’t ask, you don’t get.
6. Burn the candles, use the nice dinner plates. Don’t save them for a special occasion. Today is special.
7. Don’t take yourself so seriously.