7 Useful Ways To Reboot Your Emotional Health 

husband and wife hugging
broken heart fixed with a bandaid

By Dr. Guy Winch

You put a bandage on a cut or take antibiotics to treat an infection, right? No questions asked.

In fact, questions would be asked if you didn’t apply first aid when necessary. So, why isn’t the same true of our mental health?

We are expected to just “get over” psychological wounds — when as anyone who’s ever ruminated over rejection or agonised over a failure knows only too well, emotional injuries can be just as crippling as physical ones. We need to learn how to practice emotional first aid.

Here are seven ways to do so:

1. Pay Attention To Emotional Pain:

Recognise it when it happens and work to treat it before it feels all-encompassing. The body evolved the sensation of physical pain to alert us that something is wrong and we need to address it.

The same is true for emotional pain. If a rejection, failure or bad mood is not getting better, it means you’ve sustained a psychological wound and you need to treat it.

For example, loneliness can be devastatingly damaging to your psychological and physical health. So, when you or your friend or loved one is feeling socially or emotionally isolated, you need to take action.

2. Redirect Your Gut Reaction When You Fail:

The nature of psychological wounds makes it easy for one to lead to another. Failure can often drive you to focus on what you can’t do instead of focusing on what you can.

That can then make you less likely to perform at your best, which will make you even more focused on your shortcomings, and on the cycle goes. To stop this sort of emotional spiral, learn to ignore the post-failure “gut” reaction of feeling helpless and demoralised, and make a list of factors that you can control were you to try again.

For instance, think about preparation and planning, and how you might improve each of them. This kind of exercise will reduce feelings of helplessness and improve your chances of future success.

Two people hugging outside

3. Monitor And Protect Your Self-Esteem:

When you feel like putting yourself down, take a moment to be compassionate to yourself. Self-esteem is like an emotional immune system that buffers you from emotional pain and strengthens your emotional resilience.

As such, it is very important to monitor it and avoid putting yourself down, particularly when you are already hurting. One way to “heal” damaged self-esteem is to practise self-compassion.

When you’re feeling critical of yourself, do the following exercise: imagine a dear friend is feeling bad about him or herself for similar reasons and write an email expressing compassion and support. Then read the email. Those are the messages you should be giving yourself.

4. When Negative Thoughts Taking Over, Disrupt Them With Positive Distractions:

When you replay distressing events in your mind without seeking new insight or trying to solve a problem, you’re just brooding, and that, especially when it becomes habitual, can lead to deeper psychological pain. The best way to disrupt unhealthy rumination is to distract yourself by engaging in a task that requires concentration.

For example, do a Sudoku, complete a crossword, try to recall the names of the kids in your fifth-grade class. Studies show that even two minutes of distraction will reduce the urge to focus on the negative.

5. Find Meaning In Loss:

Loss is a part of life, but it can scar us and keep us from moving forward if we don’t treat the emotional wounds it creates. If sufficient time has passed and you’re still struggling to move forward after a loss, you need to introduce a new way of thinking about it.

Specifically, the most important thing you can do to ease your pain and recover is to find meaning in the loss and derive purpose from it. It might be hard, but think of what you might have gained from the loss.

For instance, “I lost my spouse but I’ve become much closer to my kids”. Consider how you might gain or help others gain a new appreciation for life, or imagine the changes you could make that will help you live a life more aligned with your values and purpose.

Man with his face in his hand

6. Don’t Let Excessive Guilt Linger:

Guilt can be useful. In small doses, it alerts you to take action to mend a problem in your relationship with another person.

But excessive guilt is toxic, in that it wastes your emotional and intellectual energies, distracts you from other tasks, and prevents you from enjoying life. One of the best ways to resolve lingering guilt is to offer an effective apology.

Yes, you might have tried apologising previously, but apologies are more complex than we tend to realise. The crucial ingredient that every effective apology requires — and most standard apologies lack — is an “empathy statement.”

In other words, your apology should focus less on explaining why you did what you did and more on how your actions (or inactions) impacted the other person. It is much easier to forgive someone when you feel they truly understand. By apologising (even if for a second time), the other person is much more likely to convey authentic forgiveness and help your guilt dissolve.

7. Learn What Treatments For Emotional Wounds Work For You:

Pay attention to yourself and learn how you, personally, deal with common emotional wounds. For instance, do you shrug them off, get really upset but recover quickly, get upset and recover slowly or squelch your feelings?

Use this analysis to help yourself understand, which emotional first aid treatments work best for you in various situations (just as you would identify which of the many pain relievers on the shelves works best for you). The same goes for building emotional resilience.

Try out various techniques and figure out which are easiest for you to implement and which tend to be most effective for you. But mostly, get into the habit of taking note of your psychological health on a regular basis — and especially after a stressful, difficult, or emotionally painful situation.

Yes, practising emotional hygiene takes a little time and effort, but it will seriously elevate your entire quality of life. I promise.

Guy Winch with a quote that reads "emotional pain should not be a constant companion. Do not let it become one."

Learning: Essential Daily Ritual #4

Images of books

Jim Kwik sitting on a table encouraging positive learning

By Sam Makhoul

This article is in a series of articles about the system of daily rituals, habits and hacks you that will completely transform your days. When you live by this four-five-six system, you will find that obstacles and setbacks will not trip you up.

You will find that on the days where motivation abandons you, you will still stay on track.

Diagram of the four-five-six methodology

In case you missed the three previous essential daily rituals here are the links. It’s a good idea to go back and read them as a refresher anyway.

Essential Ritual #1: Journaling

Essential Ritual #2: Movement

Essential Ritual #3: Meditation

But this whole series started with this article that so many people absolutely loved: Is Motivation Destroying Your Identity

In this article we will go through:

  • Why continuous learning is important to your success?
  • How and when to infuse learning into your day?
  • What books and podcasts should you learn from?
  • Who or what are the best teachers on earth?

Why Learning Is Important:

Learning is how we grow personally and professionally. It is the sixth most important area in our lives and the foundation upon, which A Higher Branch has been established.

It is the essence of our philosophy of climbing higher in life and the quest for constant upgrade and improvement in all eight areas of our life. Without learning, we stagnate in those areas.

We do the same things every day because we do not know any better. Learning empowers us to try new things and reach for new goals and dreams.

All the latest brain research also shows that continuous learning and looking after your brain is good for our health and longevity.

3 mistakes we make when it comes to learning:

Gentleman drinking a drink while learning with a book

  1. We stop learning after we finish school and/or university.
  2. We only continue to learn about our job and subject matter expertise. True learning is a lifelong adventure where you continuously learn about each of the eight areas of life.
  3. We learn from the wrong sources. We live in an era of information overload and making sense of this information is difficult when digested in an unstructured way. The internet is also filled with information designed to promote one fad over another; one diet over another; one lifestyle over another; one product over another.

When Should You Learn Daily?

Something becomes a ritual when you do it at the same time every day or on cue. Learning should not be done as part of your morning and nightly rituals.

These times are reserved for movement, meditation and journaling for the reasons previously discussed in those articles. Welcome to Commute College.

Most of us commute to and from work daily. This is the perfect time to plug in, listen and learn.

Learning should be done whenever you have dead time. Boredom should be your cue to read, listen and learn.  In the car, on a plane, train or bus or whenever you having nothing to do.

You need to resist the temptation to drift to mindless entertainment on radio, television, and social media. You need to be in conscious control with what you let into your brain.

This is what the highest of achievers do. Learning is their daily ritual.

What Should You Learn?

Two ladies learning a podcast recording

You should be seeking books and podcasts about all eight areas of your life and not just one area of interest (typically health). This is a problem in itself.

I know some people who become obsessed with one area and start to neglect other parts of their life, especially relationships. It is important that you spread the learning equally among all areas.

We are so fortunate to live in an era where we have so much to read, listen and watch. We not only have so many books written by pioneering minds, but we also have audible, we have podcasts and we have YouTube.

But we need to be discerning and distinguish between entertainment and information. Two decades ago the challenge was the lack of information and lack of scientific research.

Today the challenge is to sift through all the overwhelming and often conflicting information. To help you on your learning quest, check out the below podcasts.

  1. Kwik Brain with Jim Kwik
  2. Impact Theory with Tom Bilyeu
  3. The Joe Rogan Experience with Joe Rogan
  4. Found my Fitness with Dr Rhonda Patrick

In these podcasts, the hosts are caring, knowledgeable, authentic and share information generously with no strings attached. They also interview experts, researchers and actual practitioners across the eight areas of life.

Is JIM KWIK The Best Teacher On Earth?

Jim Kwik standing on stage

The standout and foremost world-renowned expert on the superpower of learning is Jim Kwik. He is a world expert in memory improvement and optimal brain performance.

1 (founder, Sam Makhoul) attended one of Jim’s workshops and implement his brain training methods and let me tell you, it is unbelievably effective. It has helped me think smarter and faster in meetings.

Jim is also one of the humblest people I have ever met. He has worked with actors on the biggest Hollywood blockbusters, top global organisations and CEO’s that includes Harvard, Virgin, Nike and GE.

His personal story is also compelling. One of the principles I learned from Jim is that your own curiosity is the best teacher on earth.

If self-awareness is a great teacher of all things internal, then curiosity is the greatest teacher of all things external.

Applying Curiosity To Information:

So, it is important when you read or listen to books and podcasts that you apply a curiosity mindset. Are you accepting everyday information as it is or are you adding to it or contradicting it with your curiosity?

This means having your own opinion and questioning everything you learn. Do this by asking yourself, “yes and…” or the “yes but…” principles.

To apply these principles, we must let our curiosity break through our fear barrier. We all have this curiosity inside of us as children but over the years fear tends to keep it locked away.

Trust that curiosity. Unleash it. You will find behind every curious thought is the potential to discover your own wisdom on what you read. It is that curiosity that leads to genius or a genius idea.

Applying Curiosity To People:

There is also another huge area of knowledge, apart from books, where we can learn from – people. This is the fastest way to acquire knowledge.

Therefore, we must master the skill of listening with undivided attention. We can never know everything in life but by listening to others we can learn from their experience and that accelerates our learning.

Listening is a dying art. Many people overindulge in constant talking that they go through life never really learning from others.

But my advice is that the people you must listen to first come from the eight areas of life, in the following order:

  • Your partner who often knows you best.
  • Your mother, father or grandparents – they have experience and perspective.
  • Your work mentors, colleagues and customers.
  • Your closest friends.

But as always you need to filter any knowledge from these sources by using your own curiosity and asking the two questions above. This does not make you a contrarian. This make you progressive where you build on wisdom from others to create what’s right for you.

Want to read the rest of this series? You can find them here:

How To Get The Best Sleep- Part 2

By Sam Makhoul

The Definitive Guide To Sleeping Longer And Deeper:

In part one of this article on sleep, I outlined the latest stunning research which shows that sleep is more important than any other health protocol and impacts not just the body but cognitive performance and emotional wellbeing in a profound way. If you have not read part one, you can here: Is Sleep the Fountain of Youth?

In an age where artificial intelligence and technology is taking over jobs, it is very clear that creativity, imagination, strategic thinking and the ability to connect with others will be the most prized qualities for any person on the planet. Sleep is your superpower in promoting all of these qualities.

In part two of this series, I will outline the scientifically proven factors that impact good quality sleep, as they relate to the four elements:

  1. Duration
  2. Depth
  3. Continuity
  4. Regularity

Dysfunction in any one of these elements will compromise sleep. Knowing this will help you fix the cause. Later I will list some tips that induce sleep, but without fixing the root cause, those tips are useless.

It is very important to note at the outset that sleep is an innate quality. It will happen automatically with the protocols I am about to share.

So, this article will focus on returning you to your natural rhythm, where you will find sleep to be effortless. I know this from experience because I used to find sleep difficult and a waste of time because I had so much to do.

Today my respect for sleep has been deepened by the fact that sleep has transformed my performance in all eight areas of my life.

Depth:

Lady in a deep sleep

Depth is the most important element because, you will recall from part one of this series, that regeneration and repair of body and mind happen when you go into a long-wave deep sleep. Depth activates the mechanism of autophagy and production of human growth hormones.

The former helps you live longer, and the latter helps you look younger. The depth of your sleep is impacted dramatically by the following four factors:

1.    Not Enough Sunlight During The Day – Especially Morning Light: 

Exposure to natural light during the day is critical for the production of melatonin. This neurotransmitter gets produced naturally by the pineal gland.

Melatonin has two main functions. By day, it plays an active role in energy production by your mitochondria because it is a powerful antioxidant.

Secondly, it promotes deep sleep at night. The best way to get more melatonin naturally is to eat out in the sunlight and get as much sun on your skin and eyes, especially in the first hour of the morning.

I recommend you only wear sunglasses when absolutely necessary. I also recommend the ancient practice of sun-gazing. This is beautifully covered in the book Ancient Wisdom for Modern Health by Mark Bunn.

2.    Too Much Artificial Light At Night – Especially From Screens And Monitors:

Research shows that we now spend 93% of our time inside surrounded by artificial light. We eat in front of TVs.

We work in front of computers. We play games on screens. We browse social media on phones. This is wrecking us.

It is disrupting natural processes that heal and regenerate us. It is disturbing critical neuro pathways.

Exposure to artificial blue and white light at night is suppressing the release of melatonin and therefore the depth of your sleep. It also impacts the duration of sleep – see below.

Here are some tips:

  • Replace your LED’s with low lux lighting which can reduce blue/white light by up to 80%.
  • Put dimmers on all your lights.
  • Light candles instead.
  • Eliminate screen time at least one hour before bed. Ideally three hours or as soon as the sun goes down. If you absolutely have to get on your devices for something urgent, then I suggest you use the Apps Flux or IRIS. Both Apps reduce blue and white light considerably, but I prefer IRIS because it also eliminates flicker on your laptop screen. This flicker has been shown to cause a stress response.

3.    Body Temperature:

Getting overheated at night stops you from getting into longwave delta deep sleep levels three and four. You need to ensure that your room temperature is between 17-19 degrees Celsius.

The best way to achieve this is to put your bedrooms on different temperature settings than the rest of the house. Secondly do not over-dress for bed or have thick bed covers. Thirdly, roll away from your partner after the initial cuddle at night.

4.     EMF Interference: 

Electromagnetic pollution from cordless phones, Wi-Fi routers, Bluetooth devices and all devices not in aeroplane mode will all impact your depth of sleep because these frequencies activate your sympathetic nervous system and stop you from going into long wave delta sleep. No ifs or buts, EMF is very bad for your sleep.

How Do You Know If You Are Going Into Deep Sleep?

You can measure whether you are going into a deep sleep through the use of biometric devices such as the Oura Ring. But I strongly suggest you put it in aeroplane mode, especially at night, and only sync it with the App when you are not wearing it.

Duration:

Clock ticking

Duration is important because we all need five, 90-minute sleep cycles every night. This adds up to 7.5 hours.

Every cycle serves a unique biological purpose. Duration is mainly impacted when you cannot get to sleep at the optimal time.

You end up going to bed late and reducing the duration of your sleep. It is imperative for your circadian rhythm and thyroid function to wake on or soon after sunrise.

So, sleeping in to make up the time only makes matters worse. (Your optimal time for sleeping and waking according to your chrono-type is discussed below under continuity). 

Here are the factors that impact your ability to get to sleep. Staying asleep is covered under continuity below.

1. Artificial light at night suppresses the release of melatonin so it also affects duration. In fact, for every 60 minutes of artificial light, you get after sundown, you suppress the release of melatonin by 30 minutes. This effectively delays the time for you to start feeling sleepy and ready for bed. You need to get Amish and eliminate all technology at night.

2. Not enough movement during the day makes you feel flat and stagnant. The body needs to get tired during the day for better sleep at night. Movement is also critical to neutralising the effects of work or life stress. 

TIP: If you cannot play a sport or have the time to work out, try minimum effective dose exercise throughout the day. Do Tabata three, four minutes a day and go for a quick walk before lunch and dinner.

3. Stress boosts cortisol and adrenalin to keep you in a state of fight or flight. This will lead to high blood pressure and a rapid heartbeat, which prevent you from getting to sleep. And even if you do get to sleep it will affect your continuity because chances are you will wake up around 3 am-4 am with your heart beating out of your chest.

Stress also raises your body temperature which we discussed keeps you from going into a deep sleep. The best way to neutralise stress is to slow down during the day and perform your tasks at a normal pace. Research shows that it is not the amount of work we do but the speed in which do the work that is the main cause of stress. So slow down. Read the tips by Carl Honore in his book, In Praise of Slow.

4. Too Many Thoughts. Sometimes it is not stress that keeps you up but thoughts that go around and around in your head of things to do for the next day. Getting things down in your diary gets it out of your head. The five to 10 minutes it takes to do this will save you precious hours of lost sleep. 

5. Feelings are bothering you. You will find it difficult to get to sleep if feelings bubbling under the surface are not acknowledged and processed. To heal you need to feel. We all experience rejections, failures, hurts, and disappointments. The best way to process them is to journal your feelings, using the Higher Branch techniques as espoused by our faculty member, Dr Guy Winch in his book, Emotional First Aid.

6. Eating too late and too much can stop you from getting to sleep and consequently reduce your duration. Especially foods that are high in fat. It is best to avoid food within three hours of going to bed.

7. Caffeine Consumption in the 12 hours before bedtime. Caffeine overrides the sleep-inducing effects of melatonin and keeps you awake for longer. Some people can go to sleep after drinking coffee but the research shows unequivocally that the caffeine stops them from going into a deep sleep. Therefore, they never get the benefits of autophagy and HGH.

The Best Tips To Induce Sleep And Improve Duration:

  • Have a bath, steam or sauna one hour before bed. This helps your body temperature to drop which prepares you for sleep.
  • Sleeping meditation.
  • Listening to comedy.
  • Use an acupressure mat. I use the Shakti Mat. It is incredibly effective.
  • Socialising by talking or playing board games or cards. 
  • Essential oils of lavender for stress or rose geranium for anxiety.
  • Exercise during the day, especially in the morning.
  • Do the four, seven, eight breathing technique. Breath in for four seconds, hold for seven and exhale for eight. Do this at least five times before you go to sleep. Do this during the next technique.
  • Ground yourself. Standing barefoot on green grass drains all the positive ions from your system and replaces them with the earth negative ions. The latter is healing and calming. It engages the parasympathetic nervous system.

Continuity:

Coffee cup in bed

It is natural to wake in the last sleep cycle of the night around the six-hour mark. But if you are waking earlier in the first four sleep cycles, then you have a continuity problem.

Some of the factors outlined in the section above on duration will sometimes affect continuity. For example, if your stress is high then cortisol will surge at night and wake you.

Thoughts and feelings that were bothering you during the day will creep in.  But what is it that makes you wake up, to begin with, and interrupt your continuity in the first six hours?

Typically they are:

  1. Drinking too many fluids before bed.
  2. Eating too much before bed.
  3. Consuming more than one drink of alcohol within three hours before bed.
  4. Falling asleep in front of the TV. 

If you do wake at night, the best thing to do is roll over and keep sleeping. Do not get up and out of bed to drink or go to the toilet, unless you indulge in the list of four things just mentioned.

What about sleeping tablets to help you sleep and stay asleep? Research shows that sleeping tablets grossly interfere with your REM sleep, which is critical for resetting your short-term memory.

This will make you foggy during the day and make you ineffective in performing your tasks, especially tasks requiring client connection and creativity.

Regularity:

Sleeping according to your chronotype can improve regularity, especially during travel and work commitments. If you are a night person and you try to go to bed before 10:30 pm, you will lay awake in bed thinking you have insomnia.

If you are a morning person and go to bed too late, you will get over-tired and have trouble sleeping. According to the research, morning people should go to bed around 9:30 pm and wake at 5:30 am.

Night owls should go to bed around 11 pm and wake at 7 pm. If you are an in-betweener, then anytime between 9:30 pm and 11 pm for sleeping and 5:30 am and 7 am for waking.

In all cases, however, it is imperative for all chronotypes to get plenty of sunlight within the hour after waking. If there is a factor that influences sleep and overall energy levels the most, it would be to practice light hygiene.

Direct sunlight during the day will boost your energy, and the elimination of artificial light at night will induce sleep. They both improve your gut health profoundly, where the majority of melatonin is produced during the daylight hours.

Just think of it this way: good bacteria prefer sunshine. Bad bacteria thrive in darkness. I wish you light and the softness of sleep.

Why You Should Trust Your Sixth Sense

Child with glasses

Young man brainstorming

By Sam Makhoul

Are You Genetically Gifted:

You could possibly have a gene that gives you a competitive edge in harnessing the power of visualisation. Nobody ever thinks of their five senses as superpowers but all the science shows that it is our five senses that determine how we experience the world, how long we live and the quality of our living.

Now science is discovering a sixth sense that can create everything we ever wanted out of life. Whether you believe in creation or evolution, you have to accept that we are never given a faculty by accident.

Our taste buds are there for the sense of taste and smell for avoiding toxic food, eyes for seeing and finding food and water; ears for hearing your child cry at night and as an alarm for predators; and touch for intimacy and tactile creation. Every sense serves a purpose.

So why are humans the only living creatures on the planet to also have a creative imagination? Why do we have the ability to envision goals and dreams and hold them as emotions?

Before you dismiss this as an article on nonsense such as the secret, I want you to know that I have a bias for action. I believe in hard work. I believe that hope without habit is futile.

I don’t believe in motivation. I believe it is our actions that define our identity and hence our future behaviours.

But what precedes our actions? Visions and thoughts.

We need to have a vision and clarity on where we are going and why we are taking action.

Creative imagination is a faculty just like our five physical senses… but this sixth sense is by far the most powerful.

Most people use it to imagine the worst that can happen in life (I know this all too well. As a trained lawyer I am trained to pre-empt the worst-case scenario and draft contracts to help my clients avert it).

But for those who know how to harness the power of imagination and visualise the best things in life (a healthy body, great relationships, material abundance to name the typical) then this is a faculty you need to know how to use. Please don’t waste it.

It holds the key to a whole dimension so few know how to step into.

Child with glasses

Imagine it. Done:

Creative imagination or emotional visualisation as I call it has helped me manifest just about everything in my life. The person I am married to, the house I live in, my body and mind, the friends I hang with, etc… this is all a manifestation of the future visual I hold deep in my emotions.

If you walk into my Sydney office at MSA National where we have over 100 people and look at every detail from floor to walls to furniture to layout, the smiles on people’s faces, the culture, the innovation, that was once and remains all in my creative imagination. During meditation, I visualised it so clearly and held gratitude in advance that my heart and mind believed it to be true ahead of time.

The first-ever event of Upgrade Your Life is another example of that manifestation. Watch the highlights here and note that every smile, every tear, every experience, every speaker, every aha moment, every dance, was all once in my head. People asked me after the event: did you ever in your wildest dreams imagine that the event could be so beautiful?

A smile always appears on my face, because I visualised it in my heart and mind so clearly. I just had to show up every day and watch the magic of the universe reveal the path I needed to take.

Sure, I did have to overcome all my doubts and fears. Who doesn’t have them? We all do. But if you trust this emotional visualisation you can’t go wrong.

I call it emotional because you have to have that gratitude in your heart in advance. What does that mean?

A beautiful thing happens when you fall in love with your future. When you feel like your future has already happened there is a synchronisation between your energy and that potential in the quantum field.

You start to draw experiences (or synchronicities) that help you manifest that visual because you are connected to that future energy. I am not proposing anything radical here.

Dr Joe Dispenza recently wrote multiple books about this phenomenon and his events, attracting hundreds of people, sell out within minutes of release. People have healed themselves from auto-immune diseases to arteriosclerosis using creative visualisation.

Do You Have A Genetic Competitive Edge?

I was extremely sceptical about this field of epigenetic for many years until I learned that science had discovered a gene that is unique to some humans that gives them the ability to tap into creative imagination at will, to manifest whatever is possible in the quantum field. This genotype known as rs4680(A; A) is in the coding region of the COMT gene.

People with this genotype are associated with higher levels of dopamine in the pre-frontal cortex, a region implicated in the placebo and nocebo response. This phenomenon occurs when a person experiences a physiological response to what he or she thinks is happening.

This is nothing new. People who use their creative imagination to imagine an illness have a psychosomatic response.

The expectation elicits a response. Whether that response is positive or negative all depends on the individual using their imagination.

People who use it to imagine the worst, end up attracting what they fear. People who know how to use it for good, usually are people who enjoy amazing success in their life.

Does this mean that people who don’t have this genotype, cannot tap into their sixth sense? No. It’s just harder.

Just like you have some people who are gifted at running long distances or swimming or whatever, this does not mean you cannot do what they do; it just means you have to train harder (Exhibit A = David Goggins – he was negative buoyant and went on to complete navy seal hell week three times – the most in history). So please do not give up on this faculty just because you discover you don’t have this gene.

I know this life-hack in the series is not as sexy and as easy as the usual diet and lifestyle hacks out there but just because it is a little difficult to understand it does not mean you should dismiss it. It is extremely powerful.

Read more from this series:

Life Hack #1: Grounding & Sun Gazing

Life-Hack #2: Eating Properly And Maximising Nutritional Absorption

Life-Hack #3: Oil Pulling & Your Amazing Saliva

Life Hack #4: The Power Of Laughter

Life-Hack #6: Let There Be Breath

The Power of Laughter

Three people running

Three people running

By Sam Makhoul

Firstly, I need to clarify what a life-hack is. It is a lifestyle protocol that will boost your energy, help you sleep better, boost your immune system and ultimately make you live longer.

Why is laughter a life-hack that is in my top six? Just like a bodybuilder will focus on compounding exercises such as squats, the six life-hacks, including this one on laughter, all have a compounding effect on your health. 

In other words, the impact is far-reaching inside the body. Let me explain why laughter is so important to your health by explaining its impact on your physical, mental and emotional health.

Physically:

  • Decreases the stress hormones cortisol and adrenalin
  • Lowers blood pressure because it boosts nitric oxide and dilates the inner lining of blood vessels. It even increases HDL.
  • Increases the circulation of antibodies that boosts resistance to infections
  • 60 seconds of hearty laughter relieves tension in your muscles for up to 45 minutes. That makes it more potent than Valium without the side-effects
  • It relieves depression

Thoughts (Mind):

  • Laughter (or even ‘humour’ without having to laugh out loud) boosts dopamine to the brain and thus increases the sense of pleasure and reward.
  • It changes brain wave activity towards what’s called a “gamma frequency” and this amps up memory and recall. 

Ultimately the combination of mind and body benefits lead your mood to greener pastures. You have peace of mind and sleep better at night.

Suddenly everything seems manageable, even pain or loss or failure. You smile more.

You have an air of self-confidence and you start attracting good things and good people into your life, including customers. Most importantly it will improve your relationships with family, friends and your partner.

I coached one client who said that until he learned how to laugh, his kids found him too serious and scary. When he learned to let go and laugh more he was getting more hugs at home.

In fact, research shows that people who are fun, witty and smile often are voted as more attractive. Not bad for a life-hack aye? Which is why it comes in at number four in our series.

How To Increase Laughter In Your Daily Life:

  • Surround yourself with people who feel like sunshine – in other words, who make you laugh and are easy going. Physically, we do feel warmer from laughter.
  • Listen to or watch, comedy – preferably at a live comedy show. One of my nightly rituals is to listen to comedy every night before I go to sleep.
  • Read our article Yes But Are You Having Fun? There are many spiritual teachers who believe that our highest purpose in life is to play, have fun and spread happiness.

Read more from this series:

Life Hack #1: Grounding & Sun Gazing

Life-Hack #2: Eating Properly And Maximising Nutritional Absorption

Life-Hack #3: Oil Pulling & Your Amazing Saliva

Life Hack #5: Your Sixth Sense

Life-Hack #6: Let There Be Breath