Daily Choices Make the Difference

By guest author Justin Bennett (

It feels like in the blink of an eye, the entire world shifted as a result of the pandemic. That is really stressful for everyone, and the strain can take a tremendous toll on personal well-being as well as relationships. Thankfully, the choices you make throughout the day can really add up. Here are some resources courtesy of Medical Hypnosis Malaysia to help you maintain well-being during COVID-19. 

Begin With a Health-Promoting Environment 

Does your home enhance your well-being, or does it get in the way of optimal health? Addressing some concerns can ensure it’s a boon to your mood, and not a source of stress and anxiety.

  • The colors on your walls might be triggering negative moods, so consider making some changes to your decor or where you’re spending time to help you feel positive. 
  • Decluttering can soothe stress and anxiety, so consider reducing some of your belongings if your rooms could use it. 
  • Adding some houseplants can promote positivity in your environment, providing greenery that improves your mood and freshens your air. 
  • Medical Hypnosis Malaysia shares five things you can do to make yourself happier.

Reduce Obligations for More “Me” Time

Many people are feeling stretched really thin. On top of a major lifestyle adjustment, they are wearing more hats than usual. Balance things out with some nifty tricks. 

  • Be sure to develop some daily structure so you maintain a healthy work-life balance. 
  • Sometimes letting your employer know you have too much on your plate is a must. Ensure you have a productive conversation about it.  
  • If you aren’t finding time for exercise, aim for family-friendly workouts to keep everyone fit.

Connect Outside Your Four Walls

There is a whole world out there, but you’re limited in what you can do to access it. It’s easy to feel isolated when you’re spending more time at home, but appropriately using the tools at your disposal can make a tremendous difference in meeting your needs.

  • Missing your friends? Delaware Online notes there are ways to socialize while still social distancing. 
  • You might feel like your hands are tied when your kids are missing their friends, but just like for adults, there are some lockdown-friendly socializing solutions for kids
  • Seniors are particularly vulnerable to COVID-19, but you can still stay connected with them

The whole world changed fast, but that doesn’t mean you can’t keep up with your well-being. Make some choices throughout your day that will help you not just survive, but thrive during the pandemic.

Pandemic 2020 resources

The latest reliable information on COVID-19

Resources to manage stress and anxiety

How to work from home


  • Free Ivy League online courses – Ivy league universities have made about 500 online courses free including subjects such as arts, music, programming, history, personal development and more.
  • Scholastic has launched free online classes for pre-K and older kids.
  • Khan Academy – free courses in mathematics, science, computer science, economy/finance, arts, and humanities (for children and adults)
  • Illustrative Mathematics – check out these free resources to study mathematics
  • Zearn – offers K-5 mathematics curriculum for free during the pandemic
  • Twig Education – has free access to distance learning courses for children.
  • Sesame Street – offers free resources for health emergencies.
  • Storyline online – celebrated actors read children’s books.

Exercise at home

  • Core Power Yoga is currently offering free online classes.
  • Peloton is offering a free 90-day trial during the pandemic including programs on cycling, strength training, yoga, and meditation.
  • Tabata – is a type of high intensity intermittent training (backed by studies done by Prof. Tabata) that can easily be done at home. It’s easy to follow videos on youtube or use an app.
  • The Scientific Seven Minute Workout – is another evidence-based high intensity workout that – just as the name suggests – only takes seven minutes to complete.


Is type 2 diabetes reversible? Potentially yes!

Yes, despite having been considered a life-long chronic condition, latest research has shown that it’s possible to reverse type 2 diabetes!

A very-low calorie diet and successive weight loss can reverse type 2 diabetes

In 2016, researchers studied 30 people with type 2 diabetes. Subjects were put on a very-low calorie diet for 8 weeks after stopping all their diabetes medication. After the 8 weeks of very-low calorie diet, 12 out of 30 participants had normal fasting glucose levels. Even after 6 months, 13 out of 30 participants still were able to maintain normal glucose levels.

The 2 steps to reverse type 2 diabetes

  • First step: Achieve a considerable weight loss by following a very low-calorie diet for about 2 months
  • Second step: Maintain weight loss for long term by following a healthy lifestyle (healthy diet and regular exercise)

How can hypnotherapy and cognitive-behavioral therapy help you with weight loss?

Cognitive-behavioral therapy (CBT) is a commonly used type of psychotherapy used by mental health professional to achieve lifestyle changes (e.g. weight loss and stop smoking) in patients. Adding hypnosis to CBT increases the probability of achieving a long-term weight loss in obese patients.

Cognitive-behavioral therapy helps overweight/obese patients

  • to monitor their eating habits and physical activity
  • solve problems
  • analyzing unhealthy thought patterns and replacing them with healthy ones (also called cognitive restructuring)
  • managing stress

Medical hypnosis (hypnotherapy) helps overweight/obese patients

  • slowing down the act of eating
  • eating with respect for the body
  • finding realistic goals
  • motivating them to follow a diet plan and exercise program
  • maintaining the weight loss

Six research-based secrets to find happiness


AIM is an acronym:
  • A = attention
  • I = interpretation
  • M = memory

It’s as simple as this: Focus on the positive things, and you will have more positive emotions. Pay attention to the negative things, and you feel worse.
This is sometimes quite difficult if we read the news: Most of the articles report  negative things, such as catastrophes, war, terrorist attacks, etc. But if you try to focus on the good stuff, thinking of the positive things in your life, you can boost your happiness.

Many situations in our lives are not good or bad, but our interpretation of them is. If we lose our job, this can be an awful thing, making us feel depressed. But another interpretation could be that losing my job could open up opportunities. Many people are not that happy with their work but they are afraid of change. So losing a job could actually help them making an important step into a new life.

We can increase our positive emotions by going back to positive experiences in our past. This advice is actually quite close to the daily habit of writing down things we are grateful of.


Research has shown that the more time people spend every day on activities they are good at, the more likely they are to report being happier, smiling, treated with respect by others, and feeling well-rested.


It’s very important for our happiness how we think about what we are doing every day, our work. If people feel that their job is really important and making a contribution, they feel happier than the ones that feel it’s just for the paycheck.


If you think that “if you get there” (e.g. marrying the right person, having that house of your dreams, getting the right job) it’s done and you will be happy forever, then you are likely to get depressed and not happy. Happiness is a process. It’s all the many small things we do that add together and make us happy. And it’s an ongoing process, every hour, every day, and every month of our lives.


It’s important to have pleasure in your life, but if you only focus on pleasure you might have problems to achieve your long-term goals. If all you do is going out and have pleasure, you might never delay gratification. You might never get the opportunity to study or working on tasks that are important to achieve your long-term goals. But only focus on your long-term goals and sacrificing most of the pleasure won’t make you happy either. So, it’s about balancing short-term fun and efforts towards long-term goals.