Mental, emotional, and physical exercises to create the life you want
Over 2,500 years ago, philosopher Lao Tzu said “Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habit. Watch your habits; they become character. Watch your character; it becomes your destiny.” As a species, we are cerebral to a fault, resulting in our uncanny ability to dwell in the past, reliving pain that has long since faded everywhere but our minds and hearts. We also spend too much time creating anxiety about the future, worrying about things that are either out of our control, or hoping won’t happen. Unfortunately hope is a tool, not a strategy.
With more resources at our fingertips than ever before, we suffer from more mental and emotional health challenges than we ever had in the past. We dig ruts for ourselves and become unable to extract ourselves from them. We move through life spending time and energy on things that, at best, bring a fleeting, instant gratification at the expense of what will bring lasting happiness and good health. It is not likely that you will not be on your deathbed uttering “I am so glad I went into debt to have that flat screen TV so I could spend less time talking to my children”.
Research and experience has shown that when we release from our consciousness both the past we can’t change, and the future that is not yet here, we create space to focus on the present. The present is the moment you are in right now which is the only moment you have any control over. Even then, you may find yourself thrust into a situation that you feel you don’t have control over (like being stuck in traffic). What you do have control over is what you choose to focus on and what meaning you give it.
Here are three exercises you can adopt to create mental, emotional, and physical resilience to deal with inevitable challenges and create the best possible version of your present moment.
Change your physical state: It has been shown that exercise can positively affect mood and emotional state as much as, or more, than pharmaceutical interventions. Engaging in vigorous physical activity both temporarily distracts us from negative thoughts, but also changes our internal chemistry to feel more positive. Remember that prescription drugs have largely been created to mimic the body’s own abilities to alter mood. Your exercise can be walking, running, resistance training, yoga, or anything that requires mental focus and physical exertion. If you aren’t sure about your readiness to start exercise, work with a personal trainer or check with your doctor.
Change your focus: When you find yourself in an emotionally challenging situation, pause and breathe deeply. We have been armed with a prehistoric flight or fight mechanism that is constantly triggered by modern day stressors. Try to figuratively step back from the situation and ask yourself what other meaning you can give this situation. What else you can focus on that will make the situation less stressful and more joyful. For example, if you are stuck in traffic, getting angry will not make traffic move more quickly. However, putting on some great music or audio book can change your focus to make the most of the time.
Change your assumption: When you are dealing with a difficult person, it is very helpful to replace judgement with curiosity. Wonder why the person is acting the way they are towards you. What difficult situation have they been experiencing that has pushed them to act this way? When you become empathetic and inquisitive, you can almost always diffuse a situation, moving from confrontation to collaboration.
The best version of your life is no one else’s responsibility but yours. The other people in your life are busy doing their best for their own lives. You create the life you want as well as the meaning you give your circumstances. Remember, as Lao Tzu suggests, everything begins with thought, and ends up as your destiny. Choose your thoughts carefully, use empowering words, take positive actions, build empowering habits, and create an incredible destiny.
With more resources at our fingertips than ever before, we suffer from more mental and emotional health challenges than we ever had in the past. We dig ruts for ourselves and become unable to extract ourselves from them. We move through life spending time and energy on things that, at best, bring a fleeting, instant gratification at the expense of what will bring lasting happiness and good health. It is not likely that you will not be on your deathbed uttering “I am so glad I went into debt to have that flat screen TV so I could spend less time talking to my children”.
Research and experience has shown that when we release from our consciousness both the past we can’t change, and the future that is not yet here, we create space to focus on the present. The present is the moment you are in right now which is the only moment you have any control over. Even then, you may find yourself thrust into a situation that you feel you don’t have control over (like being stuck in traffic). What you do have control over is what you choose to focus on and what meaning you give it.
Here are three exercises you can adopt to create mental, emotional, and physical resilience to deal with inevitable challenges and create the best possible version of your present moment.
Change your physical state: It has been shown that exercise can positively affect mood and emotional state as much as, or more, than pharmaceutical interventions. Engaging in vigorous physical activity both temporarily distracts us from negative thoughts, but also changes our internal chemistry to feel more positive. Remember that prescription drugs have largely been created to mimic the body’s own abilities to alter mood. Your exercise can be walking, running, resistance training, yoga, or anything that requires mental focus and physical exertion. If you aren’t sure about your readiness to start exercise, work with a personal trainer or check with your doctor.
Change your focus: When you find yourself in an emotionally challenging situation, pause and breathe deeply. We have been armed with a prehistoric flight or fight mechanism that is constantly triggered by modern day stressors. Try to figuratively step back from the situation and ask yourself what other meaning you can give this situation. What else you can focus on that will make the situation less stressful and more joyful. For example, if you are stuck in traffic, getting angry will not make traffic move more quickly. However, putting on some great music or audio book can change your focus to make the most of the time.
Change your assumption: When you are dealing with a difficult person, it is very helpful to replace judgement with curiosity. Wonder why the person is acting the way they are towards you. What difficult situation have they been experiencing that has pushed them to act this way? When you become empathetic and inquisitive, you can almost always diffuse a situation, moving from confrontation to collaboration.
The best version of your life is no one else’s responsibility but yours. The other people in your life are busy doing their best for their own lives. You create the life you want as well as the meaning you give your circumstances. Remember, as Lao Tzu suggests, everything begins with thought, and ends up as your destiny. Choose your thoughts carefully, use empowering words, take positive actions, build empowering habits, and create an incredible destiny.
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