Could changing your attitude make you fitter, slimmer, less stressed and younger?
Above is the sub-heading for the Mind over matter feature article by David Robson from the latest issue of New Scientist magazine.
Our minds aren’t just passive observers, they are actually influencing reality.
Sound a bit new-agey?
Think again, because this statement is supported by research. Researchers at Mind & Body lab at Stanford University in California found in several trials that mindset had a defining effect on the outcomes they were observing.
Robson explains how in one study, they used data from health surveys monitoring more than 60,000 people for up to 21 years. Here researchers found conclusive evidence that their “perceived fitness” - how participants felt compared to the average person - was a better predictor of their risk of mortality than the amount of time they said they spent exercising. Overall, those who were more pessimistic about their exercise were 71% more likely to die during the survey than those who were happy with their exercise routines.
In physics, this is known as the observer effect - the theory that observing a situation or phenomenon necessarily changes that phenomenon. When applied to our own psychology, this affirms the possibility that our mindsets have a profound effect on our lives: our self esteem, relationships and even the course of events that unfold are influenced by our mind.
It’s a bit like wearing tinted glasses – the whole world is coloured by the lens through which you look.
Knowing this, what are the five simple mindset shifts to influence your mind for the better? Here are some suggestions:
1. Be grateful (on purpose)
Starting your morning with just a few minutes of gratitude can have a powerful effect on the rest of your day. Set yourself up for success by thinking on purpose about things that truly matter to you: perhaps it’s being grateful for your family and friends, something in your life that brings you joy, or a project that gives you a sense of accomplishment. Remember - you have a brand new day ahead of you and that is a gift! When things are going well it is relatively easy to stay positive, but when the going gets tough remember at least one thing that went well that day, reflect on it and have gratitude for it.
Research conducted at the University of California found that people who worked daily to cultivate an attitude of gratitude experienced improved mood, energy, and physical well-being
Gratitude unlocks the fullness of life. It turns what we have into enough and more. - Melody Beattie
2. Challenge your assumptions
Just because you think something doesn’t necessarily mean that it’s true. Next time you notice yourself entertaining a negative thought or feeling stressed and worried about something, ask yourself: “Is it true?" Or even better; “Is it a fact?”
Recently, I texted a friend and she didn’t reply. The first thought that came into my head was “she is upset with me!” Immediately my mind was searching for what I might have done to upset her; worrying about when we see each other again, etc – my mind hopped on a train of negative associations based on an assumption. Yet, the truth was I simply didn’t know. I hadn’t checked in with her, so how could I possibly expect my assumption to be fact? As it turned out she was out of town with no reception.
Mark Twain once said famously:
I've lived through some terrible things in my life, some of which actually happened.
3. Breathe
Research shows that mindful breathing techniques can:
decrease anxiety and depression,
increase optimism and happiness
improve sleeping habits
strengthen our ability to regulate emotions
reduce reactivity, cravings and addictions, amongst other benefits.
Why? Because the breath is linked to our autonomic nervous system. In a sense, it is a fake it till you make it scenario – when you slow down your breath you are mimicking the state of relaxation which in turn actually activates the parasympathetic nervous system relaxation response.
Even a few minutes of mindful breathing can shift your mental state and help you to stop non-beneficial mental rumination. Learn to meditate and practice mindfulness to get better at this.
The mind is the king of the senses but the breath is the king of the mind - Hatha Yoga Pradipika
4. Monitor your posture
Amy Cuddy is a celebrated social psychologist, Harvard professor and body language expert. She believes nonverbal communication impacts the way we see and judge each other and impacts things like who we hire or promote.
Her TED talk Your body language may shape who you are has had nearly 50 000 000 views. Body language affects how others see us, but it may also change how we see ourselves. Cuddy argues that "power posing" — standing in a posture of confidence, even when we might not necessarily feel this way — can boost feelings of self-assurance, potentially having an impact on our chances of success. All the more reason to bring mindfulness to your posture throughout the day!
It’s not fake it till you make it, it’s fake it till you become it - Amy Cuddy
5. Monitor your self-talk
Learn to monitor your self-talk. Notice excessive self-criticism and learn to observe your inner dialogue - remember, most our negative thoughts are just that – thoughts, not facts! You know that you are not dealing with facts when you hear your inner voice use words like never, always, worst ever etc. Notice your not enough narratives: not enough time, money, love…Silence your inner bully and instead learn to befriend yourself and cultivate compassionate self-awareness.
Again, you can fake it till you make it, using positive affirmations to replace your negative self-talk. Focus on enough and affirm the positive.
