PSY

What Happens When You Start Reading Every Day

Think before you speak. Read before you think. — Fran Lebowitz

Reading is the best habit you can build to boost every part of your life. I don’t mind reading an ebook, but I prefer a physical book. The smell of new pages is magical. But who has the time to sit down with a book in this highly distracted world where social media, especially video culture, is everywhere? People (adults) spend almost 2 to 3 hours a day on smartphones and television.

The Roots of Perfectionism Understanding why perfectionism can lead to depression and anxiety requires delving into its origins. Several factors contribute to the development of perfectionistic tendencies (Flett et al., 2002; Brown, 2021): Early Childhood Experiences Perfectionism can stem from early childhood experiences, such as excessive criticism, constant pressure to excel, or conditional love and approval based on achievements. Children raised in such environments may internalize the belief that they must be flawless to be loved or valued or that the love they are given is dependent on the quality of work they produce. Cultural and Societal Influences Societal and cultural factors also play a significant role in promoting perfectionism. In a world driven by social media and comparison, the pressure to present a perfect image to the world has intensified, exacerbating perfectionistic tendencies.

8 Lifestyle Strategies & Habits for a Healthy Mind While several factors and triggers are outside our control, we can adopt many positive strategies and habits to give us the best possible opportunity for positive aging. 1. Maintain physical wellness Taking care of physical wellbeing supports cognitive wellness (National Institute on Aging, n.d.a). — Attend recommended health screenings and checkups. — Manage health problems and take appropriate medication for diabetes, depression, high cholesterol, and depression. — Reduce the risk of brain injuries from falls, etc. — Limit alcohol and avoid illicit drug use. — Do not smoke or take other nicotine products. — Aim for between seven and nine hours of sleep. — Manage high blood pressure by discussing it with a doctor and taking prescribed medication. 2. Physical exercise Regular physical activity is vital for physical and mental wellbeing. Activities such as aerobic exercise, dance, martial arts, and tai chi can be beneficial to maintaining good cognitive performance. 3. Eat healthily While a healthy diet reduces the risk of chronic diseases, it is also recommended for brain health. 4. Social engagement and staying connected Building and maintaining social connections and getting involved in community activities is essential to keeping a healthy mind — as is avoiding chronic loneliness. Visit friends and family, volunteer for local organizations, or find a new, shared hobby. 5. Cognitive training and engagement Keeping a healthy mind that is active and engaged is vital for better memory and problem-solving skills. This might include memory training, mental skills, video games, reading, playing board games, or learning new languages. 6. Embrace new talents Engagement in activities such as music, dance, art, and creative writing can improve quality of life, self-esteem, and memory. 7. Manage stress While short-term stress can help focus our thoughts, chronic stress can damage the brain. Manage stress better by doing exercise, going for walks, listening to music, writing in a journal, and joining relaxation classes. 8. Review medicines Consult a physician regularly to monitor and review the impact of drugs and supplements on brain health.

6 Uncontrollable Factors Affecting the Aging Mind 1. Aging There is no way to prevent some degree of physical decline with age. This includes a decrease in brain volume, changes to our neurotransmitter systems, and an alteration to the function and structure of our neurons. 2. Genetic factors We do not control the genetic variations we inherit, some of which may increase the risk of cognitive decline and neurodegenerative diseases. 3. Chronic health conditions Cardiovascular disease, hypertension, diabetes, and other health problems can impact the brain. 4. Neurodegenerative diseases The risk of Alzheimer’s disease and Parkinson’s disease increases with age and can significantly impact cognitive ability. 5. Hormonal changes Women’s estrogen levels decline with age, potentially impacting brain function. 6. Environmental factors Knowingly and unknowingly, we are exposed to toxins, pollutants, and medicines that may affect the aging brain.

Comfort Zone A comfort zone is an environment where you feel cozy and safe. But often, comfort often causes you to degrade... What should you expect when stepping out of your comfort zone? 1. Fear Zone This zone is pressure, uncertainty, doubt. After all, fear is the norm when trying something new. 2. Learning zone Interest in which you learn new skills, face challenges despite fears. 3. Growth Zone New goals, new dreams, new victories and achievements, realizing that everything you've done is not in vain.