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Pandemic 2020 resources

The latest reliable information on COVID-19

Resources to manage stress and anxiety

How to work from home

Education

  • 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.

Entertainment

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 FOR HAPPINESS

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

Attention
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.

Interpretation
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.

Memory
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.

FOCUS ON YOUR STRENGTHS

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.

HAVE A CALLING

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.

HAPPINESS IS A PROCESS

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.

BALANCE PLEASURE AND MEANING

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.

Five actions to become a happier person

  • Daily physical activity

Physical activity, as simple as walking briskly or jogging for 30 minutes, can increase your happiness. It has even been shown that exercise can help patients recovering from depression.

  • The 20-minute replay

Scientific studies show that by writing for twenty minutes about a positive experience people can increase their happiness. How does it work? If you write about a positive experience, you actually relive it and the good emotions associated to it.

  • Random acts of kindness

If people carry out five random acts of kindness (such as paying for someone’s coffee or mowing the neighbor’s lawn), they can significantly improve their happiness.

  • Meditation

Regular meditation practice increases your levels of happiness by permanently rewiring your brain.

  • Gratitude

Every day write down three to five things you’re grateful for.

Source: ​http://www.inc.com/david-van-rooy/the-pursuit-of-happiness-5-powerful-exercises-you-can-do-today.html

What are the health risks of cigarette smoking?

Smoking affects nearly every organ of your body and can cause cancer anywhere in the body. Compared to non-smokers, smokers are 25 times more likely to develop lung cancer and have a 2 to 4 times increased risk for coronary heart disease and stroke. Smoking causes 90% of all lung cancer deaths and 80% of all death from chronic obstructive pulmonary disease (COPD). Smoking can also cause harm to the unborn, such as preterm delivery and stillbirth.

Does reducing the number of cigarettes smoked per day but not stopping lower your risk of health hazards?
A study from Norway showed that there is no reduction in premature death in patients who significantly reduced but did not quit smoking. By contrast, quitting entirely, at any age, significantly increases life expectancy.
Source: Tverdal, A., & Bjartveit, K. (2006). Health consequences of reduced daily cigarette consumption. Tobacco Control15(6), 472-480.

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