Baby Boomers Network

There’s a wonderful relaxation technique I like to use when my life appears to be spiraling out of control. All it takes is a simple positive, personal phrase to refocus my attention on my competence, capability and potential for restoring my healthy perspective again.

The exhausting demands of family and work, the grueling stretches of disappointments and setbacks and the reality of a disturbing economy can easily set us all in a tail spin. However, this technique can rewire your brain to reduce the anxiety and alter the flow of your body.

Plus, it is effective for everyone. Herbert Benson, MD, director emeritus of the Benson-Henry Institute for Mind Body Medicine in Boston, prescribes this relaxation technique to his patients to reduce everyday stress and worry.

Here is what you do:

1. Find a meaningful, positive phrase that is ingrained from life experience or a phrase that is borrowed from a favorite book, movie, inspirational leader or mentor. I like to say, “All is well in my life.” For some reason, that phrase helps to remind me of all the good I have going for me.

2. Next, as you breathe, repeat the phrase as a mantra on the out breath. If your mind should wander, just take notice without judgment or reaction to your thoughts and gently go back to repeating your phrase.

3. Continue doing this for more than 10, but less than 20 minutes a day. The best times are in the early morning or late afternoon before dinner.

4. According to Benson, by breaking the train of everyday negative thoughts, you are counteracting the harmful effects of stress. Don’t worry if you are achieving a deep enough level of relaxation. It will work regardless.

5. Any condition made worse by stress will be made better, because the relaxation that comes from repeating your phrase, actually changes the substance of your body. Dr. Benson says that you ultimately change your genes’ expression.

With practice, this technique becomes easier and the results are more obvious. You will find you are handling difficult situations with less stress, coping with the trials of everyday burdens with less effort and responding to negative experiences and obstacles with a healthier, more positive mindset. When you feel like you’re on the verge of quitting, propel yourself forward by using your special, uplifting phrase as your mantra toward peace and serenity.

More than any other organ, you can “make or break” your brain. Studies have shown that the specific kinds of daily activities you do all throughout your life influences the degree of cognitive decline you may experience.

Researchers in Berlin studied honey bee behavior and how it affects their learning performance as they age. They found that by switching their social roles, aging bees can keep their learning agility intact and even improve it.

Can this be true for humans as well? The risk factors for age-related cognitive impairment differ in men and women. It seems that women need to be relationship focused – which means they need to maintain close friendships and family connections – for their brains to stay healthy. For men, the risk factors are more related to physical health like diabetes, stroke and weight.

Knowing this, can cognitive impairment be prevented? You can try by maintaining strong social relationships, by watching your weight and by keeping an active lifestyle. Don’t forget to learn new things (like the honey bees) to keep your mind sharp, involved and challenged.

Try this brain teaser for a good cognitive workout:

A farmer, when asked how many animals he had, replied, “They are all horses, but two, all sheep, but two and all pigs, but two.” How many animals does he have?

The answer is below, but try not to peak until you’re ready.

Answer: Three

The holidays are upon us and it’s a time to have festive parties, family gatherings and tons of food and merriment. However, sometimes you feel overwhelmed and overwrought during the holidays, resulting in feelings of sadness, anxiety and even depression. There are many reasons why this happens. First and foremost is that you may just be exhausted from all the planning, preparing, and family tension that sometimes increase during this time of year.

To reduce your stress during and around the holiday season, be aware of the following:

1. Your holiday does not have to be based on the Hollywood image of perfection. Be sure your expectations are realistic and be honest with yourself about what you can and cannot do during the season.

2. If you have lost relatives or friends, this can contribute to your sadness as the memories may be difficult to bear. Holiday time is associated with family togetherness. If the dynamic of your family changed because of strained relations, fragmentation, or death, you may have to create a new tradition that will redefine your family shared time and give you new, more positive memories.

3. Don’t try to do everything yourself. Get everybody to help by breaking down the tasks so that things become more manageable for you.

4. If things become too taxing, spend some time alone. You need to revitalize and recharge, so give yourself a break and some quiet time. Escape to a room, take a ride, or walk around the neighborhood. Whatever you do, you’re doing it because it will make a significant difference in your outlook when you return.

5. Don’t strap yourself financially. Spend within your means and if that translates into buying less, do so for your own peace of mind.

Holidays are a traditional time of mixed emotions. Know that your emotions will vary and that it is normal. It’s all about your attitude, so take care of yourself. The key is to recognize that you are responsible for your happy holiday mood so get out there and celebrate and enjoy the spirit of the season.