Points on the Unconscious

Psychology Today has an older article on the unconscious mind. The gentleman who wrote the article summarizes a few thought-provoking points on the behavior of the unconscious:

• Preserves the body
• Runs the body
• Is like a 7-year old child
• Communicates through emotion and symbols
• Stores and organizes memories
• Does not process negatives
• Makes associations and learns quickly

There are more summary details in the article to review.

The Center for Healthy Minds' Emotional Styles Questionnaire

Researchers from the Center for Healthy Minds at the University of Wisconsin-Madison put together an "Emotional Styles Questionnaire" that allows participants to assess their style on six emotional dimensions and receive constructive well-being tips.

The six emotional dimensions are resilience, outlook, social intuition, self-awareness, sensitivity to context, and attention. To improve resilience, for example, participants are guided to find meaning in negative experiences; to improve outlook, participants are encouraged to practice gratitude. And so on.

I continuously hear that focus helps shape mindset and the activities really do unlock some thought treasures.

Understand how your #emotions affect your well-being and relationships with others by taking our emotional styles questionnaire. You will also have the chance to sign up to receive research updates and #wellbeing tips from the Center. https://t.co/6hQ9to3fPf pic.twitter.com/ciR9qoQ8Gz

— Center Healthy Minds (@healthyminds) March 28, 2018

The OECD Better Life Index

The OECD Better Life Index ranked 38 countries under 11 topics. Here are some of the topics with a bit of the descriptions:

Safety

Personal security is a core element for the well-being of individuals, and includes the risks of people being physically assaulted or falling victim to other types of crime. Crime may lead to loss of life and property, as well as physical pain, post-traumatic stress and anxiety. One of the biggest impacts of crime on people’s well-being appears to be through the feeling of vulnerability that it causes.

Feeling safe walking alone at night

According to recent data, about 69% of people in OECD countries say they feel safe walking alone at night. There are major differences, however, between countries. While 85% or more of people in Denmark, Finland, Norway and Switzerland say they feel safe. The level in Mexico is just below 50%, and just below 40% in Brazil and South Africa. Latvia is closer to the OECD average with 61%%.


Jobs

Work has obvious economic benefits, but having a job also helps individuals stay connected with society, build self-esteem, and develop skills and competencies. Societies with high levels of employment are also richer, more politically stable and healthier.

Employment rate

Across the OECD, about 67% of the working-age population aged 15 to 64 has a paid job. Employment levels are highest in Iceland (86%) and Switzerland (80%) and lowest in Turkey (51%), Greece (52%), Italy (57%) and Spain (60%). Employment rates are generally higher for individuals with a higher level of education. Across the OECD, an estimated 82% of individuals with at least a tertiary education have a paid job, compared with an estimated 57% for those without an upper secondary education.


Health

Good health is one of the most important things to people and also brings many other benefits, including enhanced access to education and the job market, an increase in productivity and wealth, reduced health care costs, good social relations, and of course, a longer life.

[...]

Further progress in population health status and life expectancy can be achieved by putting greater emphasis on public health and disease prevention, especially among disadvantaged groups, and by improving the quality and performance of health care systems.

Chronic (non-communicable) diseases including cancer, cardiovascular diseases, chronic respiratory conditions and diabetes, are now the main causes of disability and death in OECD countries. Many of these diseases are preventable, since they are linked to modifiable lifestyles. People who do not smoke, drink alcohol in moderate quantities, are physically active, eat a balanced diet, and who are not overweight or obese have a much lower risk of early death than those who have unhealthy habits.

The #BetterLifeIndex has identified 1⃣1⃣ topics essential to #wellbeing:

🏠 Housing
💵 Income
💼 Jobs
🤝 Community
📚 Education
🌳 Environment
🗳️ Civic engagement
⚕️ Health
❤️ Life satisfaction
🏃 Safety
⚖️ Work-life balance

What matters to you? https://t.co/Vynvj23GYe #OECD6WF pic.twitter.com/wWZiNmWu0S

— OECD ➡️ Better policies for better lives (@OECD) November 26, 2018

MHA: 31 Tips to Boost Mental Health

Here is Tip 1:

Track gratitude and achievement with a journal. Include 3 things you were grateful for and 3 things you were able to accomplish each day.

Here are mine for today. Grateful for 1) can drive, snow is cleared 2) car works 3) have no debt. Accomplished 1) cleaned the kitchen sink and counter 2) bought three more plants 3) made a super healthy shake for my loved one. I feel good.

The other tips are equally fun to do.

Can Mental Health Clinic at Walmart Fill a Void?: [https://t.co/k3GqS3PZgJ]
via @WebMD pic.twitter.com/U2zWrBY77X

— Mental Health America (@MentalHealthAm) January 29, 2019

House-friendly plants: Peperomia Species

Peperomia obtusifolia
Source: Wikipedia.com

The Peperomia genus has more than 1000 recorded species. Most of them are perennials that grow in tropical and subtropical regions like Central and South America. They generally also do well in greenhouses and make popular houseplants. More about their growing conditions from The Spruce:

Light: Peperomia does well in light to moderate light, such as found in a northern or east-facing window. They can be easily grown under fluorescent lights.

Water: Keep the soil moist during the growing season and provide relatively high humidity through spraying or by setting the pot in a gravel tray.

Temperature: Average. Peperomia do well in the relatively cool environment of most homes (although they dislike the dry). Aim for 65˚F to 75˚F.

Soil: A loose, well-drained, very rich potting mix.

Fertilizer: Fertilize bi-weekly during the growing season with a diluted liquid fertilizer or use controlled-release fertilizer pellets at the beginning of the growing season.

The ASPCA has a database listing how safe each species is for pets. You can search using the scientific name of the plant. Here are more species of Peperomia to gander at.

Documentaries: 'Un-Inflame Me' and 'Super Juice Me!'

There are two actions we can take to increase our health according to the director of the movie "Super Juice Me!". These actions are to remove toxins and replenish deficiencies.

And although Jason Vale is not a scientist by training, there is a fair amount of common sense in his advice. His movie documents the stories of 8 people who travel to his retreat in Portugal for a 28 day all-juice detox.

One gentleman travels to the resort with two suitcases; one is completely filled with his medications. When he is filmed after the documentary, all his daily medicines fit in a small envelope-sized tote. Not only did he drink the juices, but he also started to take longer and longer walks. Prior to taking the journey, he had lost his job due to his lack of mobility and believed his time was limited. You can visibly see the life and even more profoundly the hope return to his face, eyes, and body.

In the film Un-Inflame Me director Angela Lamb interviews author and naturopathic doctor Dr. Jessica Black. Dr. Black compares the approach that treats symptoms without addressing the underlying causes like trying to suppress an overflowing glass of water. Symptoms such as depression, for example, might emerge based on a layering of factors including environmental toxicity, injuries and accidents, emotional stress, and others. For interventions to be most effective they ought to address not just the suppression of symptoms but also the cause of the overflow.

There is a lot of science behind what constitutes a nourishing diet and what generates a toxic extra load for the body. It is a fascinating topic and amazing how it has the potential to help people.

Naturopathic Medicine: Where Health and Lifestyle Converge - See more at: https://t.co/TTSBRzyzR9 pic.twitter.com/HrkImoGQ0k

— Dr. Jessica Black (@drjessicablack) March 16, 2016

Resonant Breathing Biofeedback Training

Here is an interesting paper titled "Resonant breathing biofeedback training for stress reduction among manufacturing operators."

Abstract:

The aim of this study was to examine the effect of resonant breathing biofeedback training for reducing stress among manufacturing operators. Resonant breathing biofeedback works by teaching people to recognize their involuntary heart rate variability and to control patterns of this physiological response. Thirty-six female operators from an electronic manufacturing factory were randomly assigned as the experimental group (n = 19) and the control group (n = 17). The participants of the intervention received 5 weekly sessions of biofeedback training. Physiological stress profiles and self-perceived depression, anxiety, and stress scale (DASS) were assessed at pre- and post-intervention. Results indicated that depression, anxiety, and stress significantly decreased after the training in the experimental group; they were supported by a significant increase in physiological measures. Overall, these results support the potential application of resonant biofeedback training to reduce negative emotional symptoms among industrial workers.

Participants had five sessions of training over the course of five weeks. Symptoms of depression, anxiety, and stress reduced observably at week four, when participants had learned the resonant breathing skills. Participants were trained to breath abdominally and exhale through pursed lips at their resonant frequency rate for a minimum of 20 minutes a day with a minimum of five minute practice segments. They were instructed to practice the resonant breathing exercises daily, at home, between sessions, and when they felt down or stressed. A resonant breathing rate of ~5-7 breaths per minute (BPM) is most frequently found in people with a relaxed mental state and positive emotional tone.


Reference:

Sutarto AP, Wahab MN, Zin NM (2012). "Resonant breathing biofeedback training for stress reduction among manufacturing operators". International Journal of Occupational Safety and Ergonomics. 18 (4): 549–61. doi: 10.1080/10803548.2012.11076959. PMID 23294659