Want More Self-Control? Try This …

So it’s date night for you and your credit card, and the dark side of the internet (yes online shopping, I’m talking to you) is working really hard to tempt you into spending a load of money. You can practically hear it panting. 

Knowing that you’re better than a frivolous, senseless decision that could financially ruin you for a couple of weeks-ish, you call on your powers of self-control, which are always sometimes occasionally there when you need them.

Then, while you’re using your Snickers as a spoon for your Baskin Robbins, and trying not to think about how life-changing your beautiful new potential purchases will be, you … well … we all know how this ends…

Thankfully, a new study has come up with a way to stop your self-control freeloading and to get it to do its job.

The research published in Psychological Science has found that gratitude reduces impatience for immediate gain, even when real money is at stake.

Here’s how it works. The human mind tends to play down the value of long term gains and play up the value of immediate ones.

Certain moods, such as sadness, have been found to fuel our desire for short term gratification.

Professor Ye Li, one of the researchers, said, ‘Showing that emotion can foster self-control and discovering a way to reduce impatience with a simple gratitude exercise opens up tremendous possibilities for reducing a wide range of societal ills from impulse buying and insufficient saving to obesity and smoking.’

The news gets even better. Gratitude can be improved in as little as two minutes by doing a small exercise.

Think of a few things you are grateful for, the things that you would miss if you didn’t have them. Focusing on what life would be like without certain things has been showed to improve gratitude. (If your partner is on the list, thinking about not having him or her has also been shown to improve the quality of your relationship.)

If you have time, continue to stoke these to life by thinking about why you are grateful for them. This will supercharge your gratitude.

Previous research has shown that people who made weekly entries in a gratitude journal listing five things they were grateful for were 25% happier (more optimistic, felt better about their lives) than those who were asked to list hassles, or neutral events. On top of feeling good, participants in the gratitude condition did almost 1.5 hours more exercise a week and people in the hassles or neutral group.

It’s easy, sometimes automatic, to focus on the negative and worry about things that haven’t happened yet, or may never happen. This effects mood and health and directs attention away from the things that fuel a more positive mood.

When deciding what to think about, there are two options – focus on the good or focus on the bad. They both take the same effort, but one feels better.

Of course, sometimes life is such that focusing away from the negative isn’t that easy. Sometimes the bad is really bad. And sometimes it’s not. The more we can take the opportunities to be grateful and focus on the things that make our life a good one to be living, the better equipped we’ll be to deal with the bad days when they come.

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“Karen Young - Hey Sigmund has such a wonderful way with words especially around anxiety. This is her latest beautiful picture book that explains anxiety through the lens of the Polyvagal theory using the metaphor of a house. This shows how sometimes anxiety can be hard to notice. I think this book can help kids and teens better understand stress and anxiety. I loved it! This would be great for homes, schools and in libraries.
Congratulations Karen.💛”
Of course we love them, no matter what - but they need to feel us loving them, no matter what. Especially when they are acting in unlovable ways, or saying unlovable things. Especially then.

This is not ‘rewarding bad behaviour’. To think this assumes that they want to behave badly. They don’t. What they want is to feel calm and safe again, but in that moment they don’t have the skills to do that themselves, so they need us to help them. 

It’s leading with love. It’s showing up, even when it’s hard. The more connected they feel to us, the more capacity we will have to lead them - back to calm, into better choices, towards claiming their space in the world kindly, respectfully, and with strength. 

This is not about dropping the boundary, but about holding it lovingly, ‘I can see you’re doing it tough right now. I’m right here. No, I won’t let you [name the boundary]. I’m right here. You’re not in trouble. We’ll get through this together.’

If you’re not sure what they need, ask them (when they are calm), ‘When you get upset/ angry/ anxious, what could I do that would help you feel loved and cared for in that moment? And this doesn’t mean saying ‘yes’ to a ‘no’ situation. What can I do to make the no easier to handle? What do I do that makes it harder?’♥️
Believe them AND believe in them. 

‘Yes this is hard. I know how much you don’t want to do this. It feels big doesn’t it. And I know you can do big things, even when it feels like you can’t. How can I help?’

They won’t believe in themselves until we show them what they are capable of. For this, we’ll have to believe in their ‘can’ more than they believe in their ‘can’t’.♥️
Sometimes it feels as though how we feel directs what we do, but it also works the other way: What we do will direct how we feel. 

When we avoid, we feel more anxious, and a bigger need to avoid. But when we do brave - and it only needs to be a teeny brave step - we feel brave. The braver we do, the braver we feel, and the braver we do… This is how we build brave - with tiny, tiny uncertain steps. 

So, tell me how you feel. All feelings are okay to be there. Now tell me what you like to do if your brave felt a little bigger. What tiny step can we take towards that. Because that brave is always in you. Always. And when you take the first step, your brave will rise bigger to meet you.♥️
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#anxietyinkids #consciousparenting #parentingtips #gentleparent #parentinglife #mindfulparenting #childanxiety #heywarrior
If anxiety has had extra big teeth lately, I know how brutal this feels. I really do. Think of it as the invitation to strengthen your young ones against anxiety. It’s not the disappearance of brave, or the retreat of brave. It’s the invitation to build their brave.

This is because the strengthening against anxiety happens only with experience. When the experience is in front of you, it can feel like bloodshed. I know that. I really do. But this is when we fight for them and with them - to show them they can do this.

The need to support their avoidance can feel relentless. But as long as they are safe, we don’t need to hold them back. We’ll want to, and they’ll want us to, but we don’t need to. 

Handling the distress of anxiety IS the work. Anxiety isn’t the disruption to building brave, it’s the invitation to build brave. As their important adult who knows they are capable, strong, and brave, you are the one to help them do that.

The amygdala only learns from experience - for better or worse. So the more they avoid, the more the amygdala learns that the thing they are avoiding is ‘unsafe’, and it will continue to drive a big fight (anger, distress) or flight (avoidance) response. 

On the other hand, when they stay with the discomfort of anxiety - and they only need to stay with it for a little longer each time (tiny steps count as big steps with anxiety) - the amygdala learns that it’s okay to move forward. It’s safe enough.

This learning won’t happen quickly or easily though. In fact, it will probably get worse before it gets better. This is part of the process of strengthening them against anxiety, not a disruption to it. 

As long as they are safe, their anxiety and the discomfort of that anxiety won’t hurt them. 
What’s important making sure they don’t feel alone in their distress. We can do this with validation, which shows our emotional availability. 

They also need to feel us holding the boundary, by not supporting their avoidance. This sends the message that we trust their capacity to handle this.

‘I know this feels big, and I know you can do this. What would feel brave right now?’♥️

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