Mindset techniques

Meditation

Meditation is about training your awareness and getting a healthy sense of perspective and you do this by learning to observe your thoughts and emotions without judgment. It’s not by any means easy but it is valuable and science has shown that mediation work that practicing regularily you actually rewire your brain to work more effectively. Meditation is an umbrella term for different techniques such as mindfulness, progressive relaxation, mindful breathing or yoga.

Meditation helps in so many ways! It has proved to:

Reduce stress
Meditation is very effective at reducing stress and anxiety. One study found that mindfulness and zen type meditations significantly reduce stress when practiced over a period of three months.

Improve focus
Meditation improves cognition and increases your ability to perform tasks requiring focus.

Increase your sense of connectedness and empathy
Meditation increases your sense of social connectedness and can enhance brain areas associated with mental processing and empathy.

Improve relationships
Meditation has been shown to better your ability to relate to others by improving your ability to empathize, which in turn enhances your ability to pick up cues indicating how others are feeling. It also increases your emotional stability.

Improve memory
Research has shown that it improves your ability to memorize things and to store and consolidate new information.

Improve your decision making abilities
Studies have found that both mindfulness meditation and transcendental meditation help you make better decisions by improving the functioning of your brain’s decision-making centers.

Enhance your immune system
Meditation strengthen the human immune system and make you more resistant to viruses and infections.

Reduce physical and emotional pain 
Meditation has scientifically shown the capability to reduce mental and physical pain better than morphine.

Cognitive Behavioral Therapy (CBT)

CBT is a popular and an often used therapy form in psychology. It aims to change negative thought and behavioral patterns to better manage emotional problems. This is done through analyzing the problematic behavior, establishing the cause and consequences. Thereafter a new adaptable and healthier behavior is relearned.

The relearning can be done in different ways but commonly used is exposure which mean that you gradually expose yourself to what you’re afraid of to monitor your own reaction. When exposing yourself for enough time, fear and anxiety lessens and you relearn a healthier way to think and react.

CBT is often used for depressions, anxiety, stress and some relationship problems which is some of the most common problems for women with PMS/PMDD.