Concentrate Your Energy So You Can Maintain Your Positive Outlook
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Nothing can add more power to your life than concentrating all of your energies on a limited number of targets. Nido Qubein
To give you a visual image of this, imagine a page with scores of targets on it. It would be dizzying in its distraction, wouldn't it? If you put it right in front of you at your next personal planning session, see if you can focus at all. Think about taking a page like this to your staff meeting and sharing it so that everyone gets the idea that if they are dispersing their energy across too many targets, then they are asking for mayhem and hello?!, they are squandering precious resources.
This article's focus is on "Energy," as you might have guessed from the quote about 'concentrating all of your energies.' Let's acknowledge that just going through your day-to-day life, when there's no upheaval, no negativity, no illness, no clutter, no drama...still requires a fair amount of energy. Living is wonderful - and even when everything is going GREAT - it is not a cakewalk and it requires energy.
And then when there are people around us who are freaked out or when you or a close family member is sick or when your department's budget is slashed or when one of your best friends is laid off, well, then you really require energy. You want to have the most energy available that it's possible for you to muster, because you know that one or all of the various tough situations will be requiring additional energy. So, as we are staying positive in a freaked-out world - or working to keep ourselves in our positive place, it is important that we consider energy in this, our third session.
Here are some key concepts to consider:
- ROI stands for 'Return on Investment.' Originally, this was a financial term and was one that people would consider when they were thinking about putting their money in the stock market, in land, in mutual funds, in a savings account, or under their mattress. Many people carefully consider where they can get the best ROI, that is, return on investment. I am certainly not going to go into financial advice in this week's segment, but I wanted to start with the idea of ROI.
- Metaphorically, the concept of ROI is often used, for example, when you are involved in something and you need to consider whether it was worth investing in. You can ask, "What is the return on my investment?" The answer may have nothing whatsoever to do with money. A number of years ago, I was involved with a non-profit educational entity and was beating my head against the wall. Since I was donating time, money, political capital, intellectual capital, and so forth, I resigned because I knew that if I invested that same amount of time, money, political and intellectual capital somewhere else, there would be a return on the investment, whereas there was zero ROI for this particular venture (and in fact, one that I could easily argue metaphorically put me 'in the hole').
- So let's now extend this concept of ROI (Return on Investment) to ROE, which is "Return on Energy." We want to consider that particularly as it relates to our pursuit of PAWSitivity (I don't want you to forget our mascot, Paws), so just making a little reference to him.
In life, we need to be good stewards of whatever we have been given - of our wealth, our health, our relationships, our intellect, our emotional and spiritual selves, our potential for making a contribution...well, you get the idea, I hope.
Part of being a good steward is to invest your energy where it matters. Doing so helps you keep your positive attitude instead of feeling drained and exhausted.
You are certainly welcome to download a page of targets (which are horrible to look at!) (free) to use in conceptualizing this idea. Simply go to
How to Concentrate While There Are Background Noises
9 authors | 18 revisions | Last updated: August 9, 2012
Scientists estimate that we are subject to receiving one billion stimuli every second in our brains.[1] Of this amount, our brain manages to filter out most but there are still around 100 sensations kept for continued processing every second. And much of the stimuli received is in the form of noise. With all this bombardment, you can be forgiven for feeling easily distracted, ready to down tools and go for a little mind wander (or even a wander somewhere else totally).
When the bleep-bloop of someone's cellphone sears through you, the traffic hum and honking is blazing through your system and the chatter of others across the way is almost as bad as thunder to your concentration, what are you to do? Here are some suggestions to ease the cacophony and to hone in on good concentration.
When the bleep-bloop of someone's cellphone sears through you, the traffic hum and honking is blazing through your system and the chatter of others across the way is almost as bad as thunder to your concentration, what are you to do? Here are some suggestions to ease the cacophony and to hone in on good concentration.
Edit Steps
- 1Make sure you're not hungry or tired. Hunger and tiredness will deplete your ability to concentrate because your focus is elsewhere––on getting food or more sleep. And be aware of the connection between hunger and tiredness––if your blood sugar levels are plummeting as a result of eating too much sugar, then you'll slump quickly and find it very hard to concentrate. As for caffeine, while it can give you an energy boost in the immediate time following consuming it, this benefit can be short lived and could leave you feeling jittery and uncomfortable, which soon breaks concentration.[2] In each of these cases, if you haven't fueled and rested your body adequately, there is an increased likelihood that noises will disturb you when you're trying to concentrate. Indeed, a body and brain that is fatigued and suffering from hunger pangs or sugar lows is likely to be distracted by almost anything!
- Eat a healthy diet consisting of a good balance of whole foods (fruit and vegetables) and whole grains––it is consistency of eating healthy foods that helps aid concentration and gives you more strength to cope with external stressors.[2]
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Block out the noise. If you're someone who is able to think, concentrate and study when listening to music, this can be an excellent way to balance out other noises going on around you. Slip your earplugs into the computer or an MP3 player and use the music to create a barrier between you and the external noise that isn't as pleasant to hear. Music without lyrics (such as classical, trance or ambient music) is often the best choice for allowing you to continue to think and study.
- Noise canceling (active noise control) headphones or earplugs can be a really useful option; just check that they're comfortable for you before buying them. If you're using them in an office environment, also explain to your colleagues and boss that you're not being anti-social but that you really need to block out noise levels in order to be able to think and concentrate well. In this case, it might be helpful to point out the sources of noise such as ringing phones, people talking and walking about, the office acoustics, etc.
- If it's your home study space or office space, investigate the possibility of having acoustic building measures taken to reduce noise levels. Things such as double glazing, acoustic ceiling tiles and rubber wall mats can help to deaden noise levels.
- You can also listen to a track of "pink noise" (easily found for download as an mp3 or on YouTube) that will help cover background noise if your headphones are less than noise cancelling. However, some people find the pink noise to be annoying or even more distracting than background noises. You may also want to try brown or white noise, which are slightly different frequencies than pink noise. They may be soothing instead of annoying.
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Move. This can be as simple as rearranging where you do your thinking and studying in the same building or even involve leaving the house, office or study area to find somewhere else more suitable for the period of time you need to concentrate. Researchers have shown that students in schools located where there is a lot of aircraft noise don't learn as well as students in quieter schools, although some of this may also have to do with the irritability of teachers and adults around them (as a result of the noise).[3] Try studying or thinking in the library, a quieter office where you can close the door, a friend's house or even in a local park when weather permits. The change of environment may stimulate new learning opportunities in itself and the relief from the background noises that have been bothering you is likely to be enormous.
- Move away from crowds. If you're trying to think or study amid a group of chattering, noisy people, you'll find it a lot harder to concentrate. Move to somewhere a lot quieter and away from the group.
- If you are subjected to high levels of noise such as aircraft, building work sites or heavy traffic on a regular basis in your home learning environment, and the noise does seem to be affecting your learning abilities, you might consider shifting residence for your longer term health. Obviously this is a drastic solution and you'll need to weigh up all the factors involved in making such a huge but potentially beneficial change that could also improve your general living experience.
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Use your imagination. In combination with your senses, your imagination can help to occupy your brain with thinking rather than being distracted by noise. A great tool for this is to use visualization. For example, when your physics professor is trying to explain the laws of gravity, imagine something falling to the ground; or when you are trying to figure out a difficult problem, envision it in pictures inside your brain. The effort required to focus on visualization can help to deflect the noisiness and keep you focused "in the moment".
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Breathe for peace. Breathing can calm and center you, giving you the ability to tolerate experiences that are battering your senses, such as noise. Aim to alternate concentrating on your breathing, taking deep inhales and exhales, with focusing on understanding what is being taught, read or thought about. Each time the noise seems to intrude intolerably, remind yourself to focus on breathing again to restore the balance.
- Read How to improve your breathing, How to breathe deeply and How the breathe like a yoga master for more details.
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Increase your passive concentration. Take time off at home to simply try to concentrate. Watch an online video and try to not lose attention at any time. Stare at the wall and if you catch yourself "hearing" what you're thinking, take a second and try to focus fully on the wall again. Use little moments in your day to practice deflecting unwanted noise and to concentrate more consciously on the things that deserve your attention.
- Ignore background noises. In many ways, getting used to noisy environments will serve you better than shunning them. So many workplaces and group-filled spaces are noisy that training yourself to endure the noise can be an extremely useful skill for both work and socialization reasons. You can spend your life dodging the noise but it's much harder and can alienate you from some experiences, whereas training yourself to find ways to cope with it can be a saving grace.
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Check the silence. While this may sound counter-intuitive, if you're trying to study or think in an area where it's really quiet, every noise that does happen may stir you from your concentration. There is such a thing as noise in moderation, enough to help give you a buzz while thinking and learning but not so much as to overwhelm you. Indeed, sometimes a total lack of noise can be just as disturbing as too much noise; for example, a lack of noise interaction is one reason why solitary confinement drives people crazy. Aim to have a study or thinking environment that has a steadiness of background noise in some form, such as birds chirping, small amounts of traffic buzzing along or conversations happening in the next room, etc.
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Meditate- In beginning a meditation, actively notice the noise and appreciate all of its different tones, cadences and sources. Then think about the people behind those noises and wish them all well. Accept that the noise is part of the meditation process. Focus first on your breathing, then on the noise as part of the meditation. Through acceptance of the noise, you cease to fight it and it becomes a part of the practice of the meditation. The ultimate aim is to have the noise enrich your meditation experience and to at least be creatively worked into your meditation routine. If you believe in God, taking breaks for prayers help too. Prayers force you to concentrate and shut out background noise.[4]
How to Awaken Your Psychic Power to Feel Your Aura
8 authors | 25 revisions | Last updated: November 24, 2011
An aura is an energy field that radiates out from your entire body. It's radiance has been photographed, and has a very different image than body heat escaping from the body. People have auras of varying intensity and color, which trained mediums attempt to feel, see and decipher.
Although it's challenging to feel and see another person's aura (video below), it is not at all difficult to feel your own. Following is the simplest way to feel your own aura.
Another way is to rub your hands together quickly, and then bring them slowly apart. This will help you form a sort of ball between your hands. This is your auric energy.
Although it's challenging to feel and see another person's aura (video below), it is not at all difficult to feel your own. Following is the simplest way to feel your own aura.
Another way is to rub your hands together quickly, and then bring them slowly apart. This will help you form a sort of ball between your hands. This is your auric energy.
Edit Steps
- 1Be totally relaxed. It works best if you are lying down flat on your back, comfortable with your head on a pillow. A great time to try this is once you're off to bed. Close your eyes and relax.
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Rest your elbows at your sides to take the weight of your arms. Then bring both of your hands together above your belly so that the finger tips of your left hand are touching the finger tips of your right hand. It will almost look like you're praying. When your hands are completely relaxed, your fingers will naturally bend, they should not be forced straight. When your finger tips are touching with your hands relaxed, there should be enough space between your palms that you could hold a soft ball in your hands. This is the starting position.
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Slowly pull your hands apart about 10 centimetres or 2 inches, then slowly push them back together again, but do not let your finger tips touch. If your hands touch, you can no longer feel the aura. The aura leaving each of your hands will form a zone of resistance between your hands, which you should be able to feel as your hands are moving toward one another. It will feel as if you are holding a balloon between your hands, and as your hands move together, you will feel the balloon "squeeze".
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Keep moving your hands slowly in and out, concentrating on feeling an imaginary "balloon" between your hands until you feel the resistance. Once you've discovered this resistance, you are now feeling your aura. You can now start moving your hands father apart, then back together again slightly to create a bigger balloon. With a little practice, you can feel your aura between your outstretched hands, with your hands as much as 100 centimetres or 36 inches apart.Bipolar Disorder: Healthy Ways to Focus Your Energy
Some of your favorite pastimes may help you manage manic and depressive episodes. The right activities, like regular exercise, lift your mood and release energy.
Bipolar disorder is characterized by mood swings that go from highs, or manic episodes, to the lows of depressive episodes. These symptoms are traditionally treated with medications and psychotherapy. However, staying involved in activities and pastimes you enjoy can be a rewarding way to improve the management of your condition.
Having regular activities scheduled into your week can provide structure and a sense of purpose, both of which can help you manage the symptoms of bipolar disorder and keep manic and depressive episodes under control.
“There’s no broad-based answer to what activities are good for people with bipolar,” says Andrea Corn, PsyD, a psychologist in private practice in Lighthouse Point, Fla. She suggests choosing activities based on your personality and skill level, and that you find something you can enjoy on an ongoing basis.
Being Productive During a Manic Episode
When you’re manic and feeling go-go-go, you may do everything intensely and really push yourself to release energy. You may even gravitate toward risky activities. “You may want to choose things like sky diving or rock climbing, but you must have the skill level to enjoy yourself safely,” says Dr. Corn.
People often feel invincible and energized when in a manic phase, but it’s important to channel your excess energy appropriately. Rather than going to a casino to gamble or doing unplanned shopping, use your energy to accomplish tasks you didn’t have the drive for before. You could put family photos into albums, clean out your garage or basement, or start another personal project.
“The extra boost of energy will allow you to do it because you’re feeling so positive,” Corn says. “Say, ‘I can do this today. I can tackle that. I know I will feel great afterward because I can see what I’ve accomplished.’”
Getting Started With Exercise
Exercise can provide both a mental and a physical boost for people with bipolar disorder, especially aerobic exercise. Being active can help release built-up energy during highs and provide a positive boost to your physical energy and mental outlook when you’re going through a low period.
The best exercises to fight feelings of depression are those that are continuous and require you to stay focused — such as walking, swimming, or yoga — rather than those that stop and start, like tennis or baseball. These types of meditative exercises also relieve stress and help you relax.
To start, pick an activity that’s easily accessible, affordable, and doesn’t need a lot of equipment — like classes or swimming at your local Y — so there are fewer obstacles to participating regularly, Corn says.
Consistency is also important. Devoting even 20 minutes a day to an activity you enjoy will give you needed structure and allow you to see rewarding progress.
Here are some easy and energy-expending exercises with added mind-body benefits:
- Walk your dog. You and your pup will both benefit. If you don’t have a dog, volunteer to take your neighbor’s dog for a walk. You’ll get regular exercise and fresh air, which can help improve your emotional outlook.
- Practice yoga. Yoga is a great way to help you feel relaxed and to reduce stress. Schedule classes on your calendar, and keep your commitment to yourself to attend.
- Take an aerobics class. Consider enrolling in a more intense class such as Pilates or Zumba. Exercise releases endorphins, “feel-good” hormones, and joining a class provides the benefits of interacting with others. Many people with bipolar disorder have trouble sleeping, and a more rigorous type of exercise during the day can help you sleep better at night.
Unleashing Your Creativity
A manic period may spark your creativity, and the arts are a great way to channel the extra energy you’re experiencing in a positive way.
- Be inspired by music. Whether you’re listening to a favorite musical genre or playing it yourself, music has profound therapy value on the psyche. If you’d like to play the piano, violin, or another instrument, consider taking lessons. Practicing at a set time every day and taking weekly lessons will add structure to your days, Corn says.
- Find your inner author. Writing poetry, prose, or even entries in a journal can be a healing art. Let go in a bound blank book and schedule a writing session every day, perhaps when you first wake up or before you go to sleep at night.
- Get crafty. Exploring arts and crafts is another way of exploring emotions. Painting and drawing, for instance, are great mediums for creative expression, but crafts such as origami, weaving, and knitting can also keep you busy and turn out projects you’ll be proud of.
- Grow a garden. Gardening requires a lot of time and energy, and it can be used as a constructive activity during manic phases. As your garden grows and your flowers bloom, you can take pride in what you have accomplished, and that feeling can boost your self-esteem and help you out of your depressive phase, Corn adds.
You can make any of these activities more enjoyable by asking a friend or a family member to participate with you. A buddy can motivate you to stick with your routine, especially if you’re feeling depressed, and help you feel less alone.
Increasing your activity level allows you to use up your energy in safe and healthy ways during a manic episode and will make you feel less tired and lethargic during depressive episodes. However, exercise and other activities will not be enough. It is important that you continue to take your medications as directed and that you talk to your doctor if you’re feeling as though you can’t control your