Health

What are Your Keystone Habits

Brenda Casteleyn

“Motivation is what gets you startet. Habit is what keeps you going.” (Jim Ryun)

You undoubtedly have many good and bad habits, and you know how difficult it is to change them. Charles Duhigg argues that we especially need to understand our ‘keystone habits’. These are so crucial that when they change, a whole series of other patterns shift along with them. They are, in a sense, levers on which everything else hangs.

Example of a Keystone Habit

Take, for instance, the habit of making your bed every morning. It may seem like a small action, but it can trigger a chain reaction of productivity and enhanced well-being. It's not directly the making of the bed itself that causes these effects, but it indirectly sets off other positive habits.

Insights from Research

Duhigg emphasizes the importance of keystone habits with research. For example, it has been shown that in families where it is customary to have a family dinner together, children generally perform better at school, manage their emotions better, and have more self-confidence.

Strategische aanpak om gewoontes te veranderen

Instead of focusing on eliminating bad habits, it might be more effective to identify and improve your keystone habits. Because if you change something there, you suddenly have the key to change everything else… if you want to, of course. For instance, if you establish a habit of exercising more, you may find that you also start eating healthier and watching less television. Beware, the reverse can also happen: you have the habit of snacking which might lead you to laze around on the couch instead of exercising. Identifying and tackling such negative keystone habits can be just as important.

Hoe identificeer je sleutelgewoontes?

Start thinking about habits that have a major impact on various aspects of your life. Ask yourself questions like:

  • Which habit, if I changed it, would have the greatest impact on other habits?
  • Are there recurring actions that distinguish days when I am successful from less successful days?

In Conclusion

Reflect on these insights and think about the keystone habits you would like to develop or change. What other (bad) habits might disappear as a result? Share your insights and stories.

Leestips:

  • Duhigg Charles, The Power of Habit, Why We Do What We Do and How to Change it, Random House, 2012.
  • Dr. Casteleyn Brenda, Hoe was je dag? 50 Inspirerende wandelingen voor meer diepgang in je relaties, Borgerhoff & Lamberigts, Gent, 2021, blz. 68-69.
Wereld Lach Dag: 5 Manieren Waarop Lachen Jouw Leven Verrijkt

World Laughter Day: 5 Ways Laughing Enriches Your Life

Brenda Casteleyn

“A day without laughter is a day wasted.” – Charlie Chaplin

Laughing does more than just brighten your day; it has powerful effects on both your physical and mental health. World Laughter Day is the perfect opportunity to explore the many benefits of a good laugh session. Here are five ways laughter can enrich your life:

1. Laughter Improves Your Physical Health

Lachen verhoogt de zuurstoftoevoer, stimuleert je hart en longen, en activeert en ontspant je spieren. Het verlaagt stresshormonen en verhoogt de immuuncellen, wat jouw weerstand tegen ziekten verbetert. En wist je dat je door te lachen al je spieren in je gelaat aanspreekt. Het maakt je dus ook jonger.

2. Laughter Strengthens Your Relationships

Lachen is een universele taal die mensen samenbrengt. Een lach delen kan helpen nieuwe vriendschappen te smeden en bestaande relaties te versterken door een positieve, gedeelde ervaring te bieden. Misschien was je levensgezel ook diegene die je vaak liet lachen?

3. Laughter Boosts Your Mental Health

Laughing can help reduce anxiety and stress and alleviate symptoms of depression by boosting the production of serotonin, a natural feel-good chemical. Did you know that it's nearly impossible to feel down when you are laughing?

4. Laughter Builds Your Self-Confidence

Lachen kan jouw zelfvertrouwen opbouwen. Het helpt je om minder angstig te zijn in sociale situaties en maakt je meer benaderbaar en aantrekkelijk voor anderen. Wist je overigens dat het bijna onmogelijk is om je down te voelen als je lacht?

5. Laughter Enhances Your Response to Pain

Regular laughter can decrease your perception of pain by releasing the body’s natural painkillers, making it easier to handle physical discomfort.

In Conclusion

So, laughter is not only a source of joy but also plays a crucial role in both your mental and physical health. If you want to do something special this World Laughter Day, consider joining a laughter yoga session offered by Katrien Meys, an expert in laughter yoga atWandel met Gevoel She offers a wide range of options, from individual sessions to special team-building activities for companies, all designed to reduce stress and promote happiness through the power of laughter. She also offers forest walks in the soothing nature. Moreover, for those who want a taste first, freebies are available. Find out more about her sessions and how to participate on her website: Wandel met Gevoel.

What are your experiences with laughter as a way to improve your health and happiness? Share your stories in the comments below!

De Egoscue-methodez

The Egoscue Method: Small Postural Adjustments for Enhanced Well-Being.

Brenda Casteleyn

“Life is a balance between rest and movement.” – Rajneesh

During my journey with Tony Robbins I came across the Egoscue Method for tackling chronic pain. Being naturally skeptical, I decided to give it a try. To my surprise, just ten days of dedicated practice yielded noticeable improvements. In this article, I'll delve into what the Egoscue Method entails and how its effectiveness can be measured.

What is the Egoscue Method?

Do you frequently experience back or knee pain, or any other persistent physical discomfort? Often, such pain becomes a constant companion in your life. The Egoscue Method aims to address the root causes of these nagging issues. Developed in the 1970s by Pete Egoscue, a Vietnam veteran seeking relief from his war-induced chronic pain, this approach is predicated on the belief that the human body is designed for movement. An imbalance in one part of the body can trigger issues elsewhere; for instance, hip issues might lead to knee problems, and spinal issues could cause neck pain.

When is your body in balance?

You can consider your body to be balanced when it is symmetrical. To test this, stand against a wall and see if your back, shoulders, and head simultaneously touch the wall when relaxed. Most people, including myself, feel more at ease leaning forward slightly. However, this is an indication that your body is out of balance.

You can also take a photograph to check for symmetry in your shoulders and knees. Another test involves standing straight with your eyes closed. If you start to sway after a short time, it's likely that your body is unbalanced.

How does the Egoscue Method Work?

At its core, the Egoscue Method comprises a series of tailored exercises and stretches, known as "E-cises." These are designed to realign your body through incremental adjustments. Consistent practice can improve your posture, increase your range of motion, and alleviate chronic pain. Before and after photos are often used to gauge progress. In my case, after one week, I noticed a marked improvement in my posture—my back was straighter and my head less inclined forward.

Some Basic Egoscue Excercises

One of my favorites is the ' ‘static back’ exercise, which can also serve as a form of meditation. To perform it, lie on your back on the floor and rest your lower legs on a chair, forming a 90-degree angle at the knees. Extend your arms at a 45-degree angle to your torso, palms facing up. Hold this position for 5-10 minutes to help reset your back.

At this link you can find additional exercises.

If you're struggling with persistent pain or simply seeking to improve your posture, the Egoscue Method could be the answer you're looking for. It beautifully illustrates the butterfly effect within your body—small changes can bring everything back into balance, significantly enhancing your well-being. However, it's advisable to consult a professional to ensure the exercises are suitable and safe for your specific needs.

To learn more, read Pete Egoscue's book.

For mor insights consider reading Pete Egoscue,'s book, "Painfree, A revolutionary method for stopping chronic pain", Bantam Books New York, 2021.

Lentebloesem

Constructive wallowing: how to beat bad feelings by letting yourself have them.

Brenda Casteleyn

“The only way out is through.” – Robert Frost

Who would have thought that positive thinking could also have negative consequences? Not really, of course. Positivity is good, but not when it means brushing your negative feelings under the rug.

Every day, you experience a range of emotions, from joy and gratitude to sadness and frustration. It may seem tempting to avoid or suppress negative emotions, but allowing yourself to feel those emotions is essential for your well-being. This is where constructive suffering comes into play. It is the art of embracing your emotions in a conscious and constructive way, and it can have a profound positive effect on your life.

What happens when you don't allow yourself to feel your emotions?

Firstly, they often get bottled up and suppressed. This can lead to a buildup of tension and emotional burden, making it harder to experience joy and satisfaction. Suppressed emotions can also cause physical symptoms such as headaches, stomachaches, and insomnia.

Moreover, ignoring your emotions can lead to negative coping mechanisms such as overeating, alcohol or drug abuse, or excessive use of social media. These behaviors often serve as temporary "escape routes," but they do not provide sustainable solutions and can even lead to further problems.

So, how can you embrace constructive suffering and process your emotions in a healthy way? One useful technique you can use is the "TRUTH" technique by Tina Gilbertson, which helps you acknowledge and understand your emotions.

The 'TRUTH'-technique

The technique works as follows:

  • Tell yourself the situation

Start by becoming aware of the situation that is bothering you. Identify and acknowledge the factual events that have taken place.

  • Realize what you're feeling

Allow yourself to become consciously aware of your emotions. Acknowledge and label them without judgment. Whether it's sadness, anger, fear, or disappointment, give yourself permission to feel.

  • Uncover self-criticism

Pay attention to any negative thoughts or self-criticism that arises. Recognize that these thoughts can prevent you from fully experiencing and processing your emotions. Sometimes you may think that you're not "allowed" to have certain feelings, but if, for example, you feel anger, there is no ethical dimension to it. You feel what you feel, and there's nothing you can do about it. It's simply a signal that something is not okay. Of course, it's a different story if you engage in negative behavior out of anger.

  • Try to understand yourself

Go deeper and try to understand why you feel a certain way. Ask yourself questions such as: Why does this situation affect me so much? Which personal beliefs or values are being triggered? Try to show understanding for yourself, without reasoning everything away. Just try to figure out what the feeling is trying to tell you.

  • Have the feeling

Allow yourself to fully experience your emotions without judgment. Don't be afraid to be sad, angry, or anxious. Acknowledge that these feelings are normal and human. Give yourself the space to cry, scream, or just be silent. Let the emotions flow through you without suppressing them.

Strategies for constructive suffering

Constructive suffering doesn't mean losing yourself in your emotions or getting trapped in them. It's about being consciously present with your feelings and processing them in a healthy way. Here are some strategies you can apply for constructive suffering:

  • Talking and sharing: Seek support from friends, family, or a therapist. Talk about your feelings and share your experiences. This can help you process your emotions and gain new perspectives.
  • Writing: Keep a journal where you can write down your thoughts and feelings. Writing can be a therapeutic outlet and help you better understand your emotions.
  • Listen to music that resonates with what you're feeling to better empathize with your emotions.
  • Meditation and mindfulness: Practice meditation or mindfulness to increase your awareness of the present moment. This can help you observe your emotions without getting entangled in them. By developing a non-judgmental and accepting mindset, you can cultivate a greater sense of self-awareness and emotional balance.
  • Healthy self-care: Take good care of yourself by getting enough rest, engaging in physical exercise, and consuming nutritious food. Allow yourself time to relax and participate in activities that bring you joy and fulfillment.
  • Seek professional help if needed: If you find that your emotions are overwhelming or you're struggling to process them on your own, don't hesitate to seek professional help. A trained therapist can guide and support you in processing your emotions effectively.

A journey towards insight and well-being

Remember that constructive suffering is a process that requires time and patience. It's important to be gentle and compassionate with yourself throughout this journey. Emotions can provide valuable insights and can help you grow and change. By allowing yourself to feel, understand, and grow, you can have a profound positive impact on your well-being and quality of life.

So, allow yourself to feel, understand, and grow. The butterfly effect of constructive suffering can have a significant impact on your life and help you thrive in your personal growth and well-being. And when negative emotions are acknowledged, positive thinking truly becomes effective.

Reading tip Gilbertson Tina, Constructive wallowing, How to beat bad feelings by letting yourself have them, Piatkus, 2014