Habits shape your life far more than you probably realize. Habits are very strong. I fact, our brains cling to them at the exclusive of all else – including common sense. More than 40 percent of the actions you perform each day aren’t actual decisions, but habits.
Not only are habits important. They grow stronger and stronger over time and become more and more automatic. So, make sure you have the right ones! Habits are so powerful because they create neurological cravings. A certain behaviour is rewarded by the release of “pleasure” chemicals in the brain.
Habits works through the habit loop –Cue/trigger: A location, a time of day, certain people, an emotional state. Routine: Watching TV, smoking a cigarette, eating chocolate, biting your nails. Reward: The pleasure chemicals released in the brain because of the routine. Because of the reward the habits loop is reinforced. The loop is a self-reinforcing mechanism that over time becomes automatic. When a habit emerges, the brain stops fully participating in decision making.
Understanding how habits work through the habit loop makes it easier to take control over them. Breaking a habit down onto its components makes it possible to change the “logic of the loop” so to speak. Habits are encoded in the structures of our brain and save us a lot of effort because we don’t have to relearn everything we do.
Make sure you have the right Habits – The automatization of your actions free up energy that can be used focus to other tasks. This can work your advantage! But if a bad habit is created you need to change it-to interrupt it and “install” a new one.
Unless you intentionally fight a bad habit and replace it with new routine, the pattern will unfold automatically over and over again every time the habit is activated by the trigger or cue. Your brain can’t tell the difference between bad and good habits. You have to do that.
Decide what actions / routines you would like to have and use the habit loop to your advantage. The key to creating positive change for yourself is to make your desired actions into habits. The good news is that habits aren’t destiny. All habits can be ignored, changed, or replaced. But it’s not easy because a habit never truly disappears- it is merely replaced by new habits.
The Golden rule of Habit change – Habits never really disappear. You can’t extinguish a bad habit; you can only change it. How the Golden Rule Works: Use the same cue, Change the routine, Provide the same reward.
This is a difficult time for all of us as we hear about the spread of COVID-19 from all over the world, through television, social media, newspapers, family and friends and other sources. The most common emotion faced by all is Stress. It makes us anxious, panicky and can even possibly make us think, say or do things that we might not consider appropriate under normal circumstances. Stress is so common nowadays that every third person is dealing with it. To understand the core reason of Stress it is really important to know what exactly is Stress. Stress is a feeling of emotional or physical tension. It can come from any event or thought that makes you feel frustrated, angry, or nervous. Stress is your body's reaction to a challenge or demand. In short bursts, stress can be positive, such as when it helps you avoid danger or meet a deadline, but in major cases stress is negative. Here are some signs of being under stress: • Depression or anxiety. • Anger, irritability, or restlessness. • Feeling overwhelmed, unmotivated, or unfocused. • Trouble sleeping or sleeping too much. • Racing thoughts or constant worry. • Problems with your memory or concentration. • Making bad decisions.
It is very important to manage Stress in such a way that the work is done effectively and even you are not harmed in any way. Stress management consists of making changes to your life if you are in a constant stressful situation, preventing stress by practicing self-care and relaxation and managing your response to stressful situations when they do occur. It is normal to feel sad, stressed, confused, scared or angry during a crisis like Covid-19. Here are few ways in which you can deal with Stress in this tough time: • If you must stay at home, maintain a healthy lifestyle - including proper diet, sleep, exercise and social contacts with loved ones at home and by email and phone with other family and friends. • Talking to people you trust can help. Contact your friends and family. • Don’t use smoking, alcohol or other drugs to deal with your emotions. If you feel overwhelmed, talk to a health worker. Have a plan, where to go to and how to seek help for physical and mental health needs if required. • Get the facts. Gather information that will help you accurately determine your risk so that you can take reasonable precautions. Find a credible source you can trust such as WHO website or, a local or state public health agency. • Limit worry and agitation by lessening the time you and your family spend watching or listening to media coverage that you perceive as upsetting. • Draw on skills you have used in the past that have helped you to manage previous life’s adversities and use those skills to help you manage your emotions during the challenging time of this outbreak.
Remember, good mental status in the difficult times may win you the battle more easily!
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