Monika Kuzminskaitė on PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
105: self care In the health literature self care is distinguished as specific behavior, significant to healing and disease prevention. You cannot really expect a doctor to stand by you, rady at all times, with stethoscope around the shoulders, glasses on the tip of the nose, recipe in hand and advice on the lips. Sooner or later a moment will come what you will have to start taking care of yourself. Will you do it successfully? That depends on several factors - knowledge, experience, abilities and compliance to the values (1). A person who does not know what excessive amount of sugar is harmful will continue avoiding fats at all costs and will replace them with sugars, and consequently will not do anything of a value for his or her health. A person who sources all of the health related knowledge from the neighbour, advertising or digital influencers, will not have a solid and correct basis to build the health on - unless the luck strikes. A person who only knew how to boil an egg, will not start suddenly cooking soups or tossing salads, because he or she lacks specific knowledge and skills, and again - the self care will not happen. If a person ability to eat anything equals to a personal freedom, and every missed chance to eat a muffin is equal to threatening this freedom - then the muffins will definitely take a significant place in life. Self care contains more than monitoring the food. These are all primary habits of the healthy life - to stay active, to sleep, to rest, to stay clean, to solve problems (and not "forget yourself" literally or with the little help from psychoactive substances), to dedicate some time and focus on positive things in your life, to build the limits and prevent others from taking advantage of you and belittling you, and, in words of Confucius, not do on to others as you would not like to be done on to yourself. Whichever way you look at it, it is always your own responsibility - not of your mom or dad (even - or especially! - if you're 40 and you still want to complain that no one taught you how to care for yourself properly). IT is not responsibility of the health care system, not of your employer or not of auntie from social media. Self care - at least in my head - is also not about pampering yourself only for the sake of pleasure. Self care always aims to make you stronger, fitter, supports natural processes in the body and in general never aims at pleasure alone. Pleasure may be one of the consequences (just a thought of sleeping as much as I want, daily, makes my knees weak...), but never a primary goal. It is important to get enough sleep, because lack of sleep causes multiple issues - disruptions in attention, memory, executive brain functions, perception (2), metabolism, risk of obesity increases (3) - the list goes on... It is not always pleasant here and now to do what is healthy for the body. But the wish (or lack of it) is not really a good reason alone to decide whether you will do it. Or, let's put it another way - I wish to do things that will make me least sorry afterwards. If at all. Take care of yourself. Because no one else really will. My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to ask more about psychology! Photo: Ri Butov from Pixabay #spoonfulofreason #psychology #selfcare #metime ------------------------------------------------------------------- 1. https://pdfs.semanticscholar.org/c697/52f65a70977a4803938f81683b90e50259dd.pdf 2. https://www.sciencedirect.com/science/article/pii/B9780444537027000075 3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4221412/

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Monika Kuzminskaitė on PsychologyHealth psychologist, with special love for food and eating matters1 day ago
Does minimalism, besides being nice source of content for social media, have any other benefits, for example, psychological? Apparently, it does. The research outlines four behaviors related to minimalism: clutter removal, cautious shopping, longevity (of the purchased items, I assume) and self-sufficiency. The research also found that minimalism significantly increases feeling of flourishing (nice choice of the term!) and alleviates depression. 👆 I _always_ said, that tidying is a great form of meditation, that it is also a series of calm, repetitive motions (and leads to relaxation), besides, the result is always visually pleasing! My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to know more about psychology of cleaning! Study: https://www.sciencedirect.com/science/article/abs/pii/S2352550921000397 Photo: Scott Webb from Pixabay #spoonfulofreason #psychology #minimalism #tidying #flourishing #depression

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Monika Kuzminskaitė on PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
Today I would like to recommend a book - Jon Kabat-Zinn "Wherever You Go, There You Are: Mindfulness meditation for everyday life". Meditation is one of the most valuable skills that you can learn to improve and maintain your health in a good condition. This means your mental health as well as your physical health, which is definitely very much related to and dependant on your psychological balance. The author is Western so the book does not contain multiple words that are not relatable to our daily life and language. I also would like to dissipate another often used and incorrect idea - meditation is not a practice of silencing your thoughts. Meditation is practice of concentrating your focus on your passing thoughts, on may object or action. You may meditate while cleaning your home, walking, or sitting down. You don't need to have a mat, sit in lotus pose or burn incense - you may choose to use it all ar one of it, if it helps you to focus. Take a breath. Lightly exhale. My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to ask more about meditation and psychology! #spoonfulofreason #psychology #recommendedbook #books #recommendation

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Monika Kuzminskaitė on PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
What does brain do when we watch a movie? Results of the magnetic resonance reveal that we get more involved (that is more coordinated brain activity is dedicated) in more emotional scenes. This higher involvement state is rather similar among different people - we kind of get synchronized. When involvement is lower, then mind "wanders" in an individual manner, and the state is quite distinct for each person. When following the movie review people were asked to recall the movie, it was possible to predict what the story will feature - they were the same higher involvement and more intense emotion scenes. I only wonder what my brain does when I watch Fawlty Towers for several hundredth time... My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to ask more about food and psychology! Research: https://www.pnas.org/content/118/33/e2021905118 Photo: Free-Photos from Pixabay #spoonfulofreason #psychology #research #movie #brain #memory

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