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How to be more optimistic




Do you think every cloud has a silver lining or do you struggle to see beyond the storm? Whatever your personal outlook, it’s simplistic to see optimism as good and pessimism as bad. Both sides are relevant in life, and here you will find three ingredients to achieve a happy balance.

1. Find balance by being rational
Rational optimism is the balance, and it is more beneficial than pessimism. ‘If you don’t slightly miscalculate and think the reward is higher and the risks are lower, you might not ever get out there,’ says psychologist, neuroscientist and author of The Optimism Bias(Robinson), Tali Sharot. Being somewhere between optimism and pessimism is a good balance. And because we all respond differently to life, the key is to be aware of your mindset and stay flexible.
2. Find your natural bias
Think about the consequences your habitual thinking is having on your life. If you always expect the worst and the worst never comes, you can start challenging those negative thoughts. But if bad outcomes continually disappoint you, try to practice more realism. Just remember to have a flexible attitude. Naïve optimism can be destructive – it ignores warnings and signals, and can stop you from taking necessary action. Extreme pessimism, on the other hand, can lead to depression. The secret is to be more aware of the filter you view the world through and tune down your bias when it’s necessary.  
3. Find what motivates you  
Do you work better when you feel confident? If so, optimism is going to get you motivated to do the job. But if you feel uncomfortable with too much optimism – maybe it leads you to be reckless – then a little pessimism might be best to keep you motivated.   Mild negative mood – or defensive pessimism – can help manage anxiety, improve preparation and increase proactivity. Balanced optimism can lead to better relationships, less suffering towards adversity and persistence to achieve goals without giving up. You need to find where your motivation gets ignited and use either bias with moderation to have better outcomes in life.  
Source: Psychologies

6 Ways to Make Good Decision






1 Limit the amount of information you take in

Having too much information is often counter-productive and doesn't help make the best decisions. When we have too much information we may not pay enough attention to the relevant information but may focus too much on trivial elements.



2  Prioritise your decision.

What you are going to do for in your life such as whether to go to university, change job, get married or stay single is definitely more important than deciding whether you should go to the gym after work or whether should go out in for dinner or not.



3 Take Time to Make Your Decision

Weight in most of your options before making a decision, especially if it is an important one. Focus on the right pieces of information you need to reach your decision if you have too many options to consider.



4 Seek Advice

You don't have to follow it but you can learn so much from other people's experience.



5 Pretend you are giving advice to a friend

Picture yourself as a wise (old) person, and imagine a friend ask you the very same question you are asking yourself.



6 Flip a Coin

If all else fails, whenever you can't make a decision between two things, flip a coin. It usually doesn't matter which side it lands on, because as soon as the coin is in the air, you know what you want the result to be.



MORE on Decision-Making


Photograph: iStock

12 ways to get a good night’s sleep



According to The Sleep Council, we’re in the grip of an insomnia epidemic. As well as leaving us tired and irritable, lack of sleep can have a long-term impact on our health and wellbeing. David Hurst goes in search of some shut-eye

1 Track your sleep pattern

There are many revolutionary devices that have helped thousands of people to sleep better. By tracking there sleep pattern these devices are able to determine what you need.

2 Music

Drifting off to relaxing music can improve sleep-quality. ‘A carefully created playlist of relaxing songs helps the body prepare for sleep by lowering blood pressure and bringing us into a much more relaxed mental state,’ says psychologist Dr Tomas Chamorro-Premuzic from University College London. He recommends long, repetitive songs with no lyrics and fewer than 80 beats per minute – so get out the old Ibiza chillout albums.
For maximum comfort, invest in SleepPhones, headphones in a super soft headband.



 3 Balance your yin and yang
In traditional Chinese medicine, it is believed that insomnia is caused by an imbalance between our yang (positive, aggressive energy) and yin (passive, gentle energy). By inserting needles at points along specific meridians in the body, an acupuncturist can restore that balance. ‘Acupuncture treatment brings about balance and harmony within the body and the mind,’ says acupuncturist Gerad Kite of London’s Gerad Kite Clinic. ‘We are part of nature and so we must respond to its natural movements. For example, when the sun rises we’re designed to become more active and when the sun sets we’re designed to rest. Any kind of imbalance can cause insomnia as everything in the body and mind are interconnected. By restoring balance and harmony to the whole system, sleep becomes a natural side-effect of treatment.’
4 Talk about it
Researchers at Laval University in Canada conducted a study of 160 adults with chronic insomnia and compared the effects of a course of cognitive behavioural therapy with a prescription sleeping pill. Weekly therapy sessions proved more effective for those with long-term insomnia than medication, helping patients to recognise, challenge and change unhelpful thoughts and behaviours around sleep. Find an accredited therapist at bacp.co.uk or ask your GP to refer you.
5 Boost your magnesium intake
‘Magnesium is an essential mineral to the human body and is often referred to as the relaxing mineral because of its role in relaxing muscles,’ says nutritionist Fiona Kirk. ‘In a trial carried out at Albert-Ludwigs University in Germany, people who suffered from restless leg syndrome and insomnia showed significant improvement after taking a 300mg magnesium supplement for four to six weeks.’ To get more magnesium in your diet, Kirk recommends eating plenty of nuts, wholegrains, beans, dark green vegetables, fish and lean meat. Alternatively, massage BetterYou Magnesium Oil GoodNight Spray, £14.50, onto your skin before bedtime.
6 Change your mindset
Nothing aggravates insomnia more than worrying about it. Dr Gregg D Jacobs, author of Say Good Night To Insomnia, has spent 20 years researching insomnia at Harvard Medical School and believes we can sleep better by replacing negative thoughts with positive ones. ‘If you’re lying awake, instead of thinking, “Oh no, I’m awake”, try thinking, “I always fall back to sleep sooner or later”,’ he says.
7 Feng shui your bedroom
According to the rules of feng shui, the bed should be positioned where it allows us to see the door, but without being right across from it. ‘It’s important to avoid sleeping with your head towards the door,’ says Jakob Jelling of Feng Shui Crazy. ‘And avoid sleeping under a window as it will have a bad impact on your chi and might cause you to lose some of your positive energy by dispersing it.’
8 Surround yourself with calming colours
Decorate your bedroom in blues, greens and purples as these colours aid relaxation. ‘The most restful are the electrical colours blue, indigo and violet,’ says colour therapist Jules Blythe. ‘Green represents harmony and works on the parasympathetic nervous system. Blue is cooling and calming, and works on the respiratory system. Violet is a balancer of the body and mind. It works on the central nervous system to induce relaxation and aid sleep.’
9 Try aromatherapy Psychologists at Wesleyan University in the US asked 31 men and women to sniff lavender essential oil one night and distilled water the next for four two-minute periods just before bedtime. Their sleep cycles were monitored with brain scans and it was discovered that lavender increased slow-wave sleep, the deep, restorative slumber in which the heartbeat slows and muscles relax. ‘Lavender is amazingly effective,’ says Lisa Helmanis, author of Sleep Better Naturally. ‘In studies published in the medical journal The Lancet, lavender has been shown to be as effective as sleeping pills.’ Sprinkle a few drops of lavender oil on your bed linen or add to a warm bath.
10 Sleep in the Dark
There is mounting evidence that we’re designed to sleep in the pitch dark, and even the glow from a clock or a phone can disrupt the release of melatonin, the hormone that triggers the deepest sleep, and is also linked with reduced rates of certain types of cancer.
11 The Body Clock

We’re meant to go to sleep when it’s dark and get up when it’s light, so getting up in the dark can disrupt us. The Lumie Body Clock Go alarm clock mimics dawn, waking you with a gradually increasing light. Waking like this kickstarts your body clock, so you not only have more energy by day, but should sleep deeper at night.
12 Have a wind-down routine
‘Getting plenty of fresh air and exercise and following a healthy diet all contribute to improving sleep quality, but it’s just as important to learn how to wind down,’ says Jessica Alexander of The Sleep Council. ‘Happy, relaxed thoughts promote happy, relaxed sleep.’ Log on to sleepcouncil.com and tune in to its Can’t Sleep? vodcast, which demonstrates a calming visualisation exercise and meditation technique that you can practise at bedtime to help you wind down and calm your mind.
Source: Psychologies

FIONA KIRK

Nutritionist, author and fat loss mentor.


2 Weeks in the Super Fast Lane: Super Fast Fat Loss for Super Busy People


            US Version                                                      UK Version
               



Amazon US / Amazon UK

All Fiona Kirk's books US and UK

http://www.makeyourdietworkforyou.com/

What Kind of Decision-Maker Are You?

Every decision you make is a battle between intuition and logic and, whether you make snap judgements or dither about for ages, weighing up the pros and cons depends on your personality type. But we can learn from both, decides Lizzie Enfield
Finishing this article, my computer prompts me: ‘Do you want to save this document?’. I do, which is why I press ‘save’, but now that it’s questioning my decisions, so am I. Do I really want to save it? Is it even good enough? Or should I just start again? Oh dear…
I’m notoriously indecisive. Ask me if I want a cup of tea or coffee and I won’t give you an immediate answer, even though I don’t actually drink coffee. To plump for one beverage option without giving the other due thought seems ill-advised.
Deciding what to wear, or what to have for breakfast often makes me late for work. The next decision on my list is where to have a family holiday next year. Will we go abroad or stay in the UK? There are advantages and disadvantages to both choices. I am torn between the two.
My husband, however, is decisive. He walked into our current house, took one look around and decided to offer the asking price, while I was wondering whether the reasonably sized garden compensated for the tiny bathroom. Once he’s made a decision, he won’t agonise over whether it was right or not – he’ll just get on with it.

Intuition versus logic

Sometimes our different approaches help us to reach ‘good’ decisions, while at other times they lead to arguments that go around in circles.
The good thing is, I am not alone. People are as different in the way they make their decisions as they are in their preferences for drinking tea or coffee, and both our make-up and our psyches affect the way we go about it.
According to psychologists, every decision we take, every judgement we make, is a battle between intuition and logic: a struggle between the part of our mind that analyses a problem then comes up with a rational solution, and the part that is responsible for ‘gut feelings’ and more intuitive.
Interestingly, no matter how rational we think we are, most of our decisions are made by our intuitive mind, which is faster, more easily accessed, and tends to override our slower, logical mind. On top of which, our thinking is riddled with systematic mistakes, known to psychologists as ‘cognitive biases’.
There’s the present bias, which makes us focus on what’s happening now; the confirmation bias, which makes us look for information that validates what we already know; and others like the hindsight bias; the negativity bias; the loss-aversion bias; and so on.
To use the present bias as an example, if I ask you if you would like half a box of chocolates now, or a whole box tomorrow, more people are likely to go for half now. Despite the fact that our rational brains tell us that waiting and getting more chocolate makes sense, our intuitive brains are set to say: ‘Yum, chocolate, I want it now!’

Personality types

Dr Laurie Santos, a psychologist at Yale University, has investigated these biases, and concludes that they are deeply rooted in our evolutionary past, leaving our decision-making processes better suited to short-term, fight-or-flight survival problems, than those that relate to the modern world.
‘If we’ve had this strategy for the past 35 million years, we need other ways to avoid the pitfalls,’ she says. ‘We may not be able to change but, by being aware of our cognitive limitations, we may be able to design the environment around us to allow for our mistakes.’
Take the business environment. In the last series of The Apprentice, Lord Sugar blasted one candidate for being slow to make up his mind. He saw this as a sign of weakness and a failure to display leadership. But was he right?
The Myers-Briggs Type Indicator is a personality inventory, designed to make Jung’s theory of psychological types understandable and useful in everyday lives. It identifies 16 distinctive personality types, that result from the interactions among four sets of preferences: thinking or feeling; sensing and intuition; extraversion and introversion; and judging (J) or perceiving (P).
Penny Moyle is a Myers-Briggs consultant and the CEO of OPP, a business-training consultancy. She says that the dimension between judging and perceiving is the one that is most closely linked to ‘decisiveness’. For instance, do you prefer to pin down a decision (J), or leave your options open to allow for new information (P)?
‘People with a preference for judging enjoy creating structure and making decisions, and tend to come across as organised,’ she explains. ‘People with a preference for perceiving prefer keeping their options open. They like to continue seeking information, rather than closing things down by making decisions too soon.’
She could be talking about my husband and me. He’s a judger, while I’m a perceiver. Both types, according to Moyle, have their relative strengths and weaknesses.

The ‘jury’ effect

‘Neither kind of person necessarily makes good decisions,’ Moyle says. ‘Although judging types like making lots of decisions, these will not be good ones, unless they have considered enough information. Perceiving types are likely to fall into the opposite trap – leaving things so open-ended that decisions don’t get made.’
One of my favourite plays is 12 Angry Men, by Reginald Rose. A man is on trial for murder and, initially, 11 members of the jury are convinced of his guilt. These, according to Moyle, are judgers. During the play, it takes one perceiver to persuade the rest of the jurors to think about all the evidence. In the end, the initial snap decision of the 11 jurors is reversed – and an innocent man is acquitted.
It’s this ‘jury effect’ that Moyle tries to bring into play in business situations. ‘We recommend that people make sure they systematically and consciously consider all ways of taking in information,’ she says. ‘By deliberately having a more rounded perspective, there is a greater likelihood you will make better decisions – and also persuade others to come along with you.’
I’ve still not sorted next year’s family holiday. Cornwall or Croatia? My husband’s immediate preference was for Cornwall, but he’s agreed to look at what’s on offer in Croatia before making up his mind.
I’ve come to realise we’ll probably have a good time wherever we go and, at some point, I’m simply going to have to plump for one, or the other.
Photograph: iStock
Source: Psychologies
Read: Thinking: The New Science of Decision-Making, Problem-Solving, and Prediction in Life and Markets (Best of Edge Series) by John Brockman

Amazon US / Amazon UK


More Inspiration:


Ways to Improve Your Communication with Your Partner

How can you tell your partner what you want in bed? If everyone communicates their needs openly, everyone gains, says Esther Perel
How can I tell my man what I want in bed? If I get even slightly turned on, he takes it as a sign that he can simply proceed straight to the gate for take-off. He’ll stimulate me for 30 seconds and get inside me. And in my mind I’m thinking: ‘I wish he would move a little gently, have his hands all over my body. Then I might ask him to kiss me in a certain spot, so I’ll give him a sort of hint of what would feel good.’ Sometimes he gets it, and he responds. But other times – he doesn’t seem to hear me. 
Women are constantly told that they need to tell their partner what feels good to them sexually, to be proactive with their desire, to be more assertive and bold. For many of us, this is easier said than done. It can feel safer to remain passive and take from our sexual encounters what we can get. Women often tell me that they really like to linger in the pleasures of the preliminaries, that they like them as much, if not more, than the act itself, yet they tend to accommodate their partner and abdicate their wants. They tend to go along with a more stereotypically male definition of sex, where foreplay is the mere introduction to the ‘real’ thing.
However, it is precisely the anticipation, the seduction, the playful touch, the kissing, stroking, and gazing into each other’s eyes – all the stuff that fuels desire and excitement – that make us feel desired. It is those exquisite aspects of foreplay that, for women, often make up the real thing.
Many of the women I work with in my practice worry that they take too long to culminate in an orgasm, that their partner will be bored. Once he reaches orgasm, they give up theirs as if his rhythm defines hers. They fake their orgasms, they pretend. They tell me: ‘His ego is too fragile’. ‘I don’t think he can hear me’. ‘I don’t want to hurt him.’ Or: ‘I don’t want him to be angry and to reject me.’ Or even, sometimes, ‘I don’t know what I want, all I know is that I don’t want what I have.’ Men like to hear the guidance, but they can’t stand the criticism. It eats away at their sexual confidence. ‘No sooner do I touch her than she starts dictating to me what to do. I feel so tense following instructions. This tickles, this rubs. Here, she is too dry; there, she is too wet. Slower, faster, harder, softer, it doesn’t stop.’
Obviously, it’s tough on the boys too – these sorts of requests can come across as instructions at a time when both people in the room are at their most vulnerable. For women and for men, when we feel sexually frustrated we are likely to be irritable, less patient, more aggressive and tactless. Instead of saying ‘I would like more stroking’, we say: ‘Why do you always go straight for my breasts?’ or ‘You never kiss me’ or the crowning put-down: ‘I never had this problem with my previous boyfriend.’ 
As a rule, sexual communication around what we want and how we want it is better discussed outside the bedroom, not while we are engaging with each other. I am a therapist, so I obviously value talking, but I also challenge the insistence of the verbal as the superior way to communicate. We speak with our bodies, with actions, with a gaze. The body, as a matter of fact, is our mother tongue; we express so much in the physical language long before we can utter one word. While I think that talking is important for couples, we are facing a situation where sharing is not a choice but a mandate. There is this perceived wisdom that if you don’t share or talk, you are not close. That is a false assumption and one that puts a lot of pressure on men in particular. There’s a lot to gain from showing your partner, non-verbally, what you like. Gently take his hand, guide it, move around so that you have got it where you like it. Books, magazines and videos might help you, too. And expressing appreciation for having your partner in your life is critical to helping him feel confident to take in all your needs, without seeing your complaint as a diminishment of his masculinity.
After all, too many men still believe that a ‘real’ (there’s that dangerous word again) man should know automatically what a woman needs. Both men and women fall in the trap of believing that if you need to discuss methods, it means there is no good sexual connection. How about rethinking that? Doesn’t it make more sense that if you feel you can communicate your wants openly, that’s the ‘real’ sign of a good sexual vibe?
More inspiration:
Read Mating in Captivity: Sex, Lies And Domestic Bliss by Esther Perel Amazon US / Amazon UK
Watch Esther Perel TED talk Here.
Photograph: Christopher Lane
Source: Psychologies

10 reasons why we lose our desire




Love and desire are related, but they can also be in conflict. Here are 10 reasons why women lose sexual interest and some thoughts from Esther Perel on what you can do to change the situation…

1. Being in a long-term, committed relationship
Clinical psychologist Marta Meana says women lose interest in sex because of their feelings of responsibility and caretaking in a committed relationship, and the routine and obligation of sex. Giving herself permission to stop worrying, thinking about the kids or her physical appearance – that is what is most difficult for a woman to do in order to even enjoy those kisses and caresses. She often will need her partner to help give her permission to stop worrying and let go. Any way that alleviates her burdens and feelings of responsibility can be helpful in reigniting her sexual desire.
2. Forgetting about foreplay
Foreplay can be more enjoyable that the actual act of sex itself. The idea of the prelude before the real thing is the real thing for many women. Kissing, stroking, caressing and teasing are often what can pleasure women most. A common complaint that I hear from many women is that their men only touch them or kiss them with an end goal in mind – penetration. These women think: ‘The whole day can go by and I don’t get a kiss, but when he’s horny, he gets all gushy.’ Women need affection to be continuous; for her, foreplay starts at the end of the previous orgasm.
3. Believing orgasm equals satisfaction
People think that sex is satisfying when you both climax or when there is some other measurable result. But pleasure and connection extend vastly beyond sexual performance. What does sex mean for you? From my experience, women will think sex is great because they felt lustful and wanted it, not because of the outcome. Many women are reluctant to engage sexually because they assume they will have to commit to the entire act. You may enjoy fondling and kissing, but you don’t want to build up all the energy and arousal necessary to reach orgasm. For some men, there is a direct route between kissing and orgasm, but women can mistakenly assume that men always want the whole act, when they would be happy just to connect as well. This is the blurry part; men can mean what they say at the start but, if they get excited, they don’t understand why it should stop.
4. Acting the dutiful wife or girlfriend
So many women tell me: ‘I’m having sex because I’m supposed to. I want to do it for my husband. I know he needs it.’ So, while they become good and dutiful, they also lose the knowledge of themselves that is the key to desire. They’re so busy making sure that they’re being good partners that they no longer know what they want. When they think about sex, they think about the sex he wants. There is no blame involved here; it’s not because the man is doing something wrong. It’s wonderful when men still desire their wives and girlfriends, and the day they stop desiring them is the day that we should be really worried.
5. Misunderstanding women's sexuality
Women’s sexual desire is subjective and diffuse. The genital- and orgasm-focused approach to sexis a rather male approach. For a woman, it’s more often than not what happens between her ears that charms her, rather than what happens between her legs. Feeling seduced, pursued, complimented, charmed, cherished and made to feel beautiful are her biggest turn-ons. Keep in mind that although women experience their desire as more fragile and can feel that they may lose it more easily, they can also easily reconnect with their desire, since it is fluid and responsive to circumstance (for example, weather, time of day and mood).
6. Getting confused by women's contradictions
Just because she enjoyed sex last night doesn’t mean she wants it again today. Why is it no problem for her to want ice cream yesterday, and want some again today, whereas with sex, it’s different? Or she says: ‘I want you to hear me when I say no, but I also don’t want you to give up too soon, because if I don’t respond immediately and you give up, then you obviously weren’t that into it in the first place.’ On the other hand, ‘if you push too much, you’re not respecting my boundaries’. And there’s also, ‘I don’t feel like it but maybe you can make me feel like it. Make me want to say yes, without being a predator.’
7. There's a physical issue
Could there be a hormone deficiency? If you’re menopausal, that will certainly make a difference. Too often the reason is a thyroid deficiency, which can have a major influence. An endocrinological check-up could be useful. 
8. Sexual boredom
Men often remain more easily attracted to their wives. What they want most is for her to want sex as much as them. But because women lose their appetite  more easily, they need the food to be far more appetising in order to be interested. In order for her to want sex, it needs to be sex worth wanting, says psychologist David Schnarch. Often, it is that she’s not interested in the sex that she can have. If she’s interested in the sex, she’s more likely to escape the limits; the routines, and the endless list of ‘shoulds’.
9. The paradox of security and desire
Women see themselves as a mother, a wife and a caretaker. None of these roles are associated with feeling sexy. If you can leave the domestic and enter into the erotic, that’s a step in the right direction. There are centuries of history conspiring to desexualise wives and mothers. Many women (and men) hold this legacy internally.
10. Not being aroused
Nothing turns a man on more than a woman who’s turned on. And nothing turns a woman on more than to be the turn-on. He can be ready for sex but if she’s disconnected from herself, it’ll do nothing for her. A man can tell a woman she’s gorgeous, but because women see men’s sexuality as less discriminate (‘he just wants sex and I happen to be here’), she doesn’t believe him. She rates her own self-appraisal more than anything he can tell her. Sexologist Rosemary Basson says there are three motivations that drive women to sex: arousal, desire and willingness. Women can be physically excited and physiologically aroused, but not experience desire. They can act turned on, but the mental and emotional experiences are missing. At other times, they can have desire, but are not yet physically aroused; they like the idea of sex, but they’re not feeling it in their body yet. Willingness is the ability to remain ready and curious to see what will happen if she lets herself go with the flow. She may not yet be in the mood, but she’s open to seeing if the mood will come.
Source: Psychologies
A great book to read to regain your desire and libido is:

Reclaiming Your Sexual Self: How You Can Bring Desire Back Into Your Life