Comfort eating. Stress snacking. Emotional overeating. No matter what you call it, chances are you know exactly what  it feels like to eat because you feel stressed. But why does it happen? No, it’s not just a lack of willpower. Phew.  It turns out stress really does make you want to eat more.

That’s because being stressed out messes with your brain’s natural fullness response. This makes it harder for you to know when you’ve had enough to eat.  On top of that, stress also stimulates the areas of your brain responsible for cravings and rewards, creating a strong drive to seek out those foods.

But here’s the good news: researchers have found that mindfulness techniques can help counteract the negative effects of stress on our eating habits. For example, a recent study found that doing mindfulness meditation for just 15 minutes a day can reduce stress levels and decrease emotional eating.

Plus, a study done by the Garvan Institute has pinpointed the area of the brain responsible for weight gain during periods of high stress: the lateral habenula. Under normal conditions, the lateral habenula dampens your brain’s reward-seeking signals. In other words, it stops you from wanting to eat comfort food. However, when you’re stressed the lateral habenula remains inactive. So, you keep craving treats.

The researchers discovered that the molecule NPY, which the brain produces naturally in response to stress, impacts the function of the lateral habenula. When the researchers blocked NPY from activating the lateral habenula in stressed mice, the mice consumed less comfort food and put on less weight.

So, we’re getting closer to understanding  the relationship between stress and overeating, and how to combat it. Mindfulness techniques and understanding the role of NPY in the brain are just a few steps towards finding healthier ways to cope with stress. Other strategies include regular exercise, getting enough sleep and seeking support from friends or professionals.

To find out more, read the original article here.

This article summary was created by Eleanor Shakiba

Eleanor is a leadership trainer, success coach and people skills expert. She helps managers and business owners build thriving teams and organisations, using tools from Positive Psychology. She's trained more than 60,000 people during her career as a corporate trainer and professional development consultant. Her mission is inspiring talented people to become leaders who make a difference. 

Imagine waking up feeling energized and fully prepared to conquer your day. But then you mess everything up by reaching for your phone. You’re bombarded with notifications and distractions. Yep. According to sleep expert Dr. Nerina Shearman, checking your phone first thing sets you up for a stress-filled day. It also dims your optimism and creativity. That’s not just her opinion. It’s what some interesting brain research has shown.

You see, focusing intently on anything (including your phone) makes your brain skip out of theta and alpha brainwave mode. You go straight into a beta wave state.  Now beta wave activity happens when your brain is fully engaged – and when you are stressed. Theta waves, on the other hand, occur when you are in a state of mental relaxation. They’re associated with a free flow of ideas and creative thinking.

So don’t activate your brain’s stress mode as soon as you get up. It’s time to stop reaching for your phone before you do anything else.  If you use the clock on your phone to wake you up, don’t let that tempt you. Start putting your phone on plane mode before you go to bed. Then you can still use it as an alarm, but you won’t be tempted to start scrolling through notifications the moment you wake up.

After all, the way you begin your day can significantly impact your mental state and productivity. Take control of your mornings and unleash your full potential. And if you want to find out more about Dr Shearman’s research, read the original article about it.

You can read the original article here.

This article summary was created by Eleanor Shakiba

Eleanor is a leadership trainer, success coach and people skills expert. She helps managers and business owners build thriving teams and organisations, using tools from Positive Psychology. She's trained more than 60,000 people during her career as a corporate trainer and professional development consultant. Her mission is inspiring talented people to become leaders who make a difference. 

If you’re a leader who can relate to having a bit of imposter syndrome, here’s some good news. This is not unusual and there are ways to develop your confidence without extensive therapy or coaching. A interesting article from Weforum summarises five of these. All of which you can immediately.

• Identify your fears and address them.
• Focus on your strengths and use them to your advantage.
• Surround yourself with supportive people.
• Take small steps towards your goal.
• Remember that mistakes is a natural part of the learning process.

If you want to make an impact as a leader, you need to accept yourself and develop deep confidence. This means being positive, proactive and focused on your goals. With the right attitude, you can inspire others and achieve great things. Remember, leadership starts from within.

Don’t be afraid to ask questions and express your willingness to learn more. You can also join a group of like-minded people so that you’re surrounded by positive energy and those who share the same values as you. By connecting with others, you’ll gain knowledge and resources that can help you take action and lead with confidence.

Confidence is a critical component of leadership. By cultivating a growth mindset, developing your strengths, building a support system, taking calculated risks and communicating effectively, you can become a more confident leader and make a positive impact on those around you. Remember that leadership is not just about being in charge; it’s about inspiring and influencing others to achieve their full potential.

You can read the original article here.

This article summary was created by Eleanor Shakiba

Eleanor is a leadership trainer, success coach and people skills expert. She helps managers and business owners build thriving teams and organisations, using tools from Positive Psychology. She's trained more than 60,000 people during her career as a corporate trainer and professional development consultant. Her mission is inspiring talented people to become leaders who make a difference. 

I’ve always been fascinated by how vividly we remember some memories, while others  fade away into oblivion. For example, I can still remember every detail of my first day at school – from the smell of chalk dust to the sound of pencils scratching on paper. Yet, I struggle to remember what I had for lunch yesterday.

It turns out I’m not that unusual. The human brain is wired to prioritise and recall some “episodic memories” more easily than other details. I recently came across a study in the Journal of Neuroscience that sheds light on why this happens.

It describes a study done by the French National Center for Scientific Research. The study showed that the hippocampus plays a crucial role in organising distinct moments of experience when people learn.  For example, ‘time cells’ in the hippocampus fire when you’re learning a new task, creating a record of the time flow during the task. This helps you remember not just what happened, but also where and when it happened.

So, why are personal memories easier to recall? The study suggests that your brain prioritises the encoding of time and context. This is probably because it helps you create a coherent narrative of your life. By understanding how time cells work, researchers hope to unlock the secrets of memory formation and retrieval.

This study opens up new avenues for exploring memory and could have significant implications for memory-related disorders in the future. Plus, it just might have implications for trainers, teachers and educators. If you want to learn more about this research, you can find the source article here.

This article summary was created by Eleanor Shakiba

Eleanor is a leadership trainer, success coach and people skills expert. She helps managers and business owners build thriving teams and organisations, using tools from Positive Psychology. She's trained more than 60,000 people during her career as a corporate trainer and professional development consultant. Her mission is inspiring talented people to become leaders who make a difference. 

Most people occasionally experience a lack of motivation. It’s natural to lose interest in a task or project, but what drives this loss of motivation? According to leading psychologists, rewards largely influence your desire to accomplish things. Receiving an internal or external reward helps keep people motivated.

So, what type of reward works best for motivation? The answer depends on the type of motivation. In psychology, motivation is either intrinsic or extrinsic. A recent article on verywellmind.com perfectly explains how rewards impact both types of motivation.

First, it’s important to understand the differences between intrinsic and extrinsic motivation. Intrinsic motivation is internally rewarding. It comes from behaviour that is mostly driven by your self-satisfaction instead of an external reward.

Activities that you engage in for fun are examples of intrinsic motivation. Hobbies are commonly intrinsically motivated. The self-satisfaction that you get from the activity is rewarding enough. Research suggests that adding external rewards on top of internal rewards decreases motivation. Psychologists call this the “over-justification effect”. Your intrinsic enjoyment of a task is sufficient justification for completing it. Adding an external reward creates the perception that the task is over-justified.

Extrinsic motivation comes from a desire to gain external rewards or avoid repercussions. You show up to work to earn money, which is an external reward. If you take away your pay, you’ll likely lack the motivation to go to the office.

However, your performance is also influenced by a variety of intrinsic factors. You likely gain a sense of satisfaction when others recognise your hard work. You may also find completing a challenging work task intrinsically rewarding,

Motivation and self-confidence are closely linked. If you tend to suffer from imposter syndrome, your motivation could be to blame. Self-motivation gives you the drive to set and complete goals. Without this motivation, you may gradually lose confidence in your ability to get things done. Listing the ways that you find your work intrinsically rewarding can boost your motivation in the workplace.

A lack of confidence can also significantly lower your motivation. Without confidence, it’s more of a challenge to stay motivated. Luckily, it’s possible to increase both your motivation and confidence. Choosing the right reward system can boost your motivation to complete tasks. The more you accomplish the more your confidence in your abilities grows.

Building true confidence requires motivation. Based on the article discussed, a reward system is a powerful tool for becoming more motivated. Yet, motivation is only part of the equation for gaining confidence. Neuro-linguistic programming offers a way to reframe your thought patterns, including the way that you think about motivation. Learn how to beat imposter syndrome with my one-to-one coaching and online courses at https://thinklearnsucceed.com.au.

Are narcissists truly mean, competitive and jealous? In the article “What Makes Some Narcissists Mean, Competitive and Jealous” posted in Psychology Today, readers are provided with a comprehensive overview of the phenomenon of narcissism. The article delves into the psychological development of narcissists and reveals the factors that contribute to their behaviours. The article explains that most severe narcissists had likely suffered from emotional trauma during a crucial developmental period, which resulted in their self-centred traits. Furthermore, it is revealed that these individuals do not have an awareness of boundaries when they become triggered, meaning they will do anything to get what they want.

The implications of this kind of behaviour are particularly relevant to managers, business owners and supervisors who must work with narcissistic employees or colleagues. Not only is it important for these professionals to understand that their team member’s narcissistic tendencies stem from a deeper-seated issue, but also be aware of how such issues can manifest in workplace interactions. For example, how some narcissists may act out through manipulative tactics or become overly controlling and aggressive when in positions of power. It is important for employers to be able to recognise these warning signs before allowing someone’s ego to take control and destroy morale or productivity in the workplace.

In addition to outlining the causes and effects of narcissistic behaviour, the article provides tips on how leaders can effectively manage such individuals in their teams without damaging relationships or imposing further stress on them due to their underlying condition. These tips include providing consistent feedback on performance as well as finding ways for them to develop emotionally so as not to trigger any potential flare ups due to unresolved past issues. Additionally, leaders should strive for clear communication within teams so as to avoid misunderstandings which can lead to unnecessary confrontations between members; something which narcissists may often initiate when feeling threatened or unappreciated..

In addition to outlining the causes and effects of narcissistic behaviour, the article provides tips on how leaders can effectively manage such individuals in their teams without damaging relationships or imposing further stress on them due to their underlying condition. These tips include providing consistent feedback on performance as well as finding ways for them to develop emotionally so as not to trigger any potential flare ups due to unresolved past issues. Additionally, leaders should strive for clear communication within teams so as to avoid misunderstandings which can lead to unnecessary confrontations between members; something which narcissists may often initiate when feeling threatened or unappreciated.

It is clear that understanding the dynamics behind narcissistic behaviours is paramount if we are looking towards creating healthy working environments free from unnecessary conflict or strain caused by egos run wild.  Although it is important to remember that nothing can replace professional therapy for those who may struggle with the emotional trauma associated with their particular condition.  By becoming cognisant of these issues, leaders can not only help protect themselves from potential liabilities but also create a safe environment in which team members can work together in harmony.

Find out more in the original article here: https://www.psychologytoday.com/intl/blog/insight-is-2020/201807/what-makes-some-narcissists-mean-competitive-and-jealous

This article summary was created by Eleanor Shakiba

Eleanor is a leadership trainer, success coach and people skills expert. She helps managers and business owners build thriving teams and organisations, using tools from Positive Psychology. She's trained more than 60,000 people during her career as a corporate trainer and professional development consultant. Her mission is inspiring talented people to become leaders who make a difference. 

Do you feel like you could use a little more confidence in your life? Are you looking for ways to boost your self-esteem? If so, you’re in luck. According to this article in Psychology Today, there is a lot you can do to increase your confidence. It outlines some of the key findings from recent research on confidence.

One of the most important things to remember about confidence is that it is not a static trait. It can change over time, and it can be affected by our environment and our experiences. For example, you may be confident in one area of our lives but not in others. Our level of confidence can also vary from day to day.

There are many factors that influence our confidence levels, including our genes and our early experiences. However, there are also things that you can do to boost our confidence levels. Some of these include:

• Practising self-compassion
• Focusing on our strengths
• Putting ourselves in challenging situations
• Thinking positively about ourselves

These are just a few of the things that you can do to increase our confidence levels. If you want to boost your employees’ confidence, you need to find a way to tap into their individual motivations. For younger employees, it may be enough to praise their efforts and congratulate them on their accomplishments. For older employees, it may be more effective to focus on their strengths and give them specific instructions on what you would like them to do. The bottom line is that confidence is something that you can all work on, and it’s worth the effort.

Confidence is essential for success in any field, but especially in business. A lack of confidence can hold you back from achieving our goals and reaching our full potential. Supervisors, managers, and business owners would do well to learn what makes people confident and how they can encourage their employees or team members to be more confident. Confidence is contagious; when someone feels confident, it rubs off on those around them.

For example, if you want to increase your competence, you can learn new skills or practice regularly. If you want to increase your power, you can start taking on more leadership roles or set challenging goals for yourself. If you want to increase your warmth, you can become more social and develop better relationships. And if you want to increase your connection, you can become more involved in your community or join a networking group.

Find out more in the original article here: https://www.psychologytoday.com/us/blog/communication-central/201005/the-science-confidence

This article summary was created by Eleanor Shakiba

Eleanor is a leadership trainer, success coach and people skills expert. She helps managers and business owners build thriving teams and organisations, using tools from Positive Psychology. She's trained more than 60,000 people during her career as a corporate trainer and professional development consultant. Her mission is inspiring talented people to become leaders who make a difference. 

Are the toughest challenges in life really within our own minds? This question is a common theme throughout the 10 Ways You’re Stronger Than You Think article from Psychology Today. In this piece, the author examines the power of nostalgia and how it can help people overcome self-doubt and build resilience. It argues that by recalling happy memories and moments of joy, we can tap into personal strengths that have been lying dormant, allowing us to face difficult situations with greater strength and courage.

Exploring what nostalgia is, outlining its definition as a sentimental yearning for the past or feelings of longing for an idealised past. The writer goes on to explain how nostalgia has been proven to be helpful in difficult times, providing a sense of meaning and purpose through remembering pleasant memories.  It highlights the science behind the power of nostalgia, and explains how it can help us build our resilience.

The article also examines the importance of self-affirmation in challenging times, arguing that by recognising our personal strengths we can better cope with difficult situations. It looks at how we can use affirmations to remind ourselves of our worth and potential

The writer then dives into 10 ways that people can use nostalgia to strengthen themselves; these include focusing on previous successes, cultivating positive relationships, revisiting past hobbies and interests, creating a positive environment and seeking out support from family and friends.

Managers, business owners and supervisors who often find themselves facing numerous challenges on a daily basis. By using the strategies discussed in this piece, leaders can tap into their hidden reserves of strength in order to better cope with uncertainty or fear during tough times. Additionally, they can draw upon happy memories which will provide them with comfort while helping them remain focused on their goals despite any obstacles they may face along the way.

This empowering program offers guidance on how to use one’s own experiences as fuel for personal growth. It provides tools for building resilience so that individuals can face present struggles with confidence knowing that they have overcome similar hardships before.

In summary, 10 Ways You’re Stronger Than You Think is an inspiring article which explores how nostalgia can give us access to untapped reserves of strength when we need it most. The strategies outlined offer practical advice which is especially useful for managers, business owners and supervisors looking for ways to cope with challenging circumstances while remaining focused on their goals despite any obstacles they may encounter along their journey.

Find out more in the original article here: https://www.psychologytoday.com/au/articles/202203/10-ways-youre-stronger-than-you-think

This article summary was created by Eleanor Shakiba

Eleanor is a leadership trainer, success coach and people skills expert. She helps managers and business owners build thriving teams and organisations, using tools from Positive Psychology. She's trained more than 60,000 people during her career as a corporate trainer and professional development consultant. Her mission is inspiring talented people to become leaders who make a difference. 

Are destructive thoughts keeping you from achieving your goals? If you’re like most people, you may worry about responsibilities or what other people think of you. These thoughts can destroy confidence and leave you feeling helpless. With the right steps, you can learn to switch on your confident mind.

A recent article on Psychology Today from Joel Minden PhD offers several effective tips for building more confidence. The suggestions include the use of evidence-based cognitive and behavioural strategies. You can use any of these techniques to keep your mind from playing tricks on you. First, Minden suggests that you restructure exaggerations. This works best when you tend to overstate the negative aspects of your experiences.

For example, if you tend to assume the worst, you’re exaggerating the situation. Restructuring exaggerations requires you to pay attention to your negative thoughts. When a negative thought arises, question it. Try to provide evidence for and against your negative thoughts. You may also want to try evaluating the situation from someone else’s perspective. After analysing your negative thoughts, you’re more likely to see things more realistically.

Restructuring exaggerations doesn’t work for every situation. Sometimes you simply need to solve a problem. If something isn’t going as planned, ask yourself how you can fix it. If you can’t fix it yourself, ask for help from someone with the skills or knowledge that you lack. If you assume that the problem isn’t solvable, you may need to try restructuring your exaggerated thinking again.

The third recommendation is to accept what you cannot change. You need to accept the outcome of the situation and move on. Minden explains in the article that practicing acceptance helps you control thoughts that you don’t like.

If you’re a high-achieving professional, you’ll likely benefit from the techniques discussed in the article. Restructuring exaggerations is a great tool for dealing with imposter syndrome. It helps you recognise when you’re not looking at an issue realistically, such as when you’re being overly self-critical.

Accepting that you can’t control everything is another important realisation for leaders and C-level professionals. Accepting what you cannot change helps limit anxieties and insecurities. You learn to rely more on others instead of assuming that you need to fix everything yourself.

These are just a few examples of how to boost confidence and beat imposter syndrome. As the article explains, you need to practice these techniques to notice positive results. So, why not start now? Taking the time to focus on your confidence can prepare you for a brighter future. To learn more about how to build confidence, explore my one-to-one coaching and online courses at https://thinklearnsucceed.com.au.

When it comes to negotiations, keeping your emotions in check is essential for a successful outcome. In the article “Managing Your Emotions during a Negotiation”, the author outlines three key points that can help you manage your emotions and achieve success. Most people think of emotions as a hindrance to getting what they want during a negotiation. After all, logic and reason are supposed to be the tools of the trade, right?

The first point is to be aware of your emotions and how they are impacting the negotiation. This can be done by taking a step back and evaluating how you’re feeling at different points during the negotiation. Are you feeling impatient? Frustrated? Anxious? Angry? Once you are aware of your emotions, you can start to manage them better.

The second point is to have a strategy for managing your emotions. This could involve deep breathing exercises, visualisation exercises, or positive self-talk. By having a strategy in place, you’ll be prepared for any emotion that comes up during the negotiation.

The third point is to practice emotional self-control. This means staying calm and composed even when things get tough during the negotiation. Staying in control of your emotions will help you stay focused on the goal of the negotiation and ultimately achieve a successful outcome.

While these tips may seem like common sense, following them can make a big difference in the outcome of a negotiation. Managers, business owners, and supervisors who understand how to use their emotions effectively will be better equipped to get what they want out of negotiations. Understanding your triggers can help you avoid emotional outbursts that could damage negotiations. Managing your energy can help you stay focused and motivated during long negotiations. Staying positive can help keep the mood light and make it easier to reach an agreement. By being aware of your emotions and managing your triggers, and staying in control, you can stay focused and effective, you’ll be more likely to achieve success during negotiations and avoid wasting time on irrelevant discussions.

Find out more in the original article here: https://hbr.org/2021/12/managing-your-emotions-during-a-negotiation

This article summary was created by Eleanor Shakiba

Eleanor is a leadership trainer, success coach and people skills expert. She helps managers and business owners build thriving teams and organisations, using tools from Positive Psychology. She's trained more than 60,000 people during her career as a corporate trainer and professional development consultant. Her mission is inspiring talented people to become leaders who make a difference.