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Good Vibes - Issue #31

Good Vibes
Good Vibes - Issue #31
By Sandeep Mall • Issue #31 • View online
Hello all
Please find your weekly dose of positivity and powerful practices, in Good Vibes.
Podcast I learnt a lot from this week - Morgan Housel on the Tim Ferris show . Morgan’s book The Psychology of Money has sold more than one million copies and has been translated into more than 30 languages. And one of the best book I have read last year.
This quote from Henry Ford is so true
“If everyone is moving forward together, then success takes care of itself.”
Teamwork has the incredible power to increase productivity, job satisfaction, and even each person’s individual performance. If you think you can do something alone, either because you don’t trust others to do it or because you feel you are the most qualified,
  • you will always be busy doing everything,
  • you will be unhappy with others because they are not doing what you want
  • you will be dissatisfied
It is more effective to invest your time in training and developing others. There is greater success in cooperation.
Will you remove your personal information from Google?
You Can Finally Get Your Personal Information Off Google. The tech company is permitting the withdrawal of phone numbers, email addresses, and physical addresses. Here’s how to go about it.
Do you do mobility exercises? You should be doing at least twice a week to keep your joints healthy and pain free always. Here’s a typical mobility routine that I had recorded some months back.
Last week we had a wonderful virtual award ceremony to close the 100 Day challenge 2.0, a mass fitness drive where 1000 participants from across 4 countries and 27 Indian states and UTs exercised for 75000 + hours and logged in over 50000 entries. A full report is available here. And this was all driven by a single tweet which brought together participants, volunteers, sponsors and created this wonderful motivational contest. This is a great example of how social media can be used positively for benefit of larger audience.
If you like reading the newsletter, you have a zero cost way of supporting it by sharing with maximum number of people and also on your social media platforms. If you have missed any of the past issues of Good Vibes or want to share a specific issue with someone, you can find them all here. And, as always, please give me feedback. Which article did you like in the Newsletter? What do you want to read more or less of? Any other suggestions? Just send a tweet to @SandeepMall and use #GoodVibeswithSandeep at the end so I can find it.
Have a great week.
Sandeep Mall

Toolkit to Right a Wrong
You may still struggle at times when you think about how someone mistreated you. But what about when you were in the wrong?
It’s not unusual to revisit memories of when you bullied someone, wronged a person at work, or insensitively broke off a relationship with a friend or family member. Forgiving yourself for past actions is a powerful healing tool. It’s not a sign of weakness but it actually takes a lot of courage to forgive. Practising self forgiveness has shown lot of health benefits. Some tools:
Responsibility: Taking responsibility is the first step. Humans by nature try to dodge this to protect self esteem by dismissing what happened or find an excuse. A good tool could be to write a letter acknowledging your misgivings. You don’t necessarily have to send it to someone but acknowledging, writing it down, will help you process your behaviour.
Remorse: Once you take responsibility for your past, you may experience negative feelings, such as shame and guilt. This is normal, so don’t bottle them up. Talk it out. Sharing these feelings with some one you trust, can help you work through it and give you great insight. And remember that you are not alone. Most of us struggle with similar issues.
Re-orientation: One of the most crucial parts of self-forgiveness is to make amends (if that is possible) and to try your best not to transgress again in the same way. Apologise if it’s called for (or send that letter, if that’s easier). Use expressions of regret like “I wish I could take it back”, or “I wish I had been more thoughtful”. Another approach is to ask the person what you can do to make amends. If you can’t communicate with the person, have an imaginary conversation with him or her, or share your apology with someone you both know. 
Renewal: This is the self-healing stage where you let go of what you did wrong and move forward with the lessons you’ve learned. Reconnect with your spiritual self. Meditation helps us realise that everyone makes mistakes, and that they are not beyond repair.
Self Forgiveness can free you from your past mistakes and help you live more fully ‘here and now’.
Toolkit to remain calm
I had years of struggle managing my anger. I have broken up many glass doors, TV and even hurt my hand badly in those moments. Then my wife suggested we go to a counsellor. So we went for twelve sessions. That helped me calm down and understand my problem areas. Here are some of the things that can help:
Move daily: Go outdoors. Exercise at least for 20 minutes everyday. Like caged animals, humans do not fair well when we are sedentary for too long. Get out of your comfort zone.
Practise being slow: Consciously practise slowing down. Agitated people are often a gear or two too fast. As such, life comes at them very quickly and they have to do more to process everything. Slow down how you talk and how you move physically.
Eat the right food: Eat the foods that work for you. Sugar or over dose of caffeine can make many people anxious. You know your body and how you feel in it. If something repeatedly makes you anxious, decrease it. Simple as that.
Regularly go into nature: Catching early morning light in the adjoining park can have a soothing effect on your nerves. There are various other benefits also. Sometimes a walk in a park is all it takes to get us out of our heads and into our bodies again. Calm people continually nurture their bond with nature.
Don’t take things personally: Regard your sense of ‘self’ loosely. Insecure people believe they need to defend the idea of who they are, and are easily triggered by criticism or anything that looks like an attack (which it rarely is). Calm people see things for what they are and don’t make everything about them.
Do mindfulness: Spend some minutes everyday to breathe light and right. Practise spirituality. Calm people have a sense of the forces existing beyond the material world.
Be practical: Most of the things, that you think are important today, will not even matter few weeks from now. Keep away from things and people, who don’t aid your growth.
Write gratitude diary: A gratitude diary is perfect to read back and check on facts that have happened. We tend to forget the good things and will always remember the bad things that had happened.
Toolkit to fuel success and performance at work
Have you ever felt that some people are always lucky in your office and some tend to always be unlucky. Did you ever think why it is so? There is no such thing—in a scientific sense, at least—as luck. Here are three most important factors that differentiate ‘lucky’ people from ‘unlucky’ people.
The role happiness plays should be obvious—the more you pick up on the positive around you, the better you’ll feel—and we’ve already seen the advantages to performance that brings.
The second mechanism at work here is gratitude, because the more opportunities for positivity we see, the more grateful we become. Psychologist Robert Emmons, who has spent nearly his entire career studying gratitude, has found that few things in life are as integral to our well-being as practising gratitude. Countless other studies have shown that consistently grateful people are more energetic, emotionally intelligent, forgiving, and less likely to be depressed, anxious, or lonely. And it’s not that people are only grateful because they are happier either; gratitude has proven to be a significant cause of positive outcomes. When researchers pick random volunteers and train them to be more grateful over a period of a few weeks, they become happier and more optimistic, feel more socially connected, enjoy better quality sleep, and even experience fewer headaches than control groups.
The third driver is optimism. And optimism, it turns out, is a tremendously powerful predictor of work performance. Studies have shown that optimists set more goals (and more difficult goals) than pessimists, and put more effort into attaining those goals, stay more engaged in the face of difficulty, and rise above obstacles more easily. Optimists also cope better in high stress situations and are better able to maintain high levels of well-being during times of hardship—all skills that are crucial to high performance in a demanding work environment.
The people who claim to be unlucky in life look right past opportunities. Stuck in a Negative mindset, they are incapable of seeing what’s so clear to others, and their performance suffers because of it. Think of the consequences this has on your career’s success, which is almost entirely predicated on your ability to spot and then capitalize on opportunities. In fact, 69 percent of high school and college students report that their career decisions depended on chance encounters. The difference between people who capitalise on these chances and those who watch them pass by (or miss them entirely) is all a matter of focus. When someone is stuck in a Negative mindset, his brain is quite literally incapable of seeing these opportunities. But armed with positivity, the brain stays open to possibilities.
In case you missed reading this
Toolkit to recover fast from injury : Injuries happen. The question is: after they happen, how can you help the body heal?
Good Vibes Space
The recordings and transcripts of the previous space sessions are uploaded here.
Upcoming Good Vibes Space 
Conquer your mind to achieve any goal with @IamShajanSamuel - 4th June
Yoga and animal flow with Komal_42- 18th June
Dental care & Hygiene with Gautam Govitrikar - 2nd July
5 PM. Block your calendar.
Disclaimer
The information provided in this newsletter is not medical advice, nor it should be taken as a replacement for medical advice. I am not a medical Doctor so I don’t prescribe anything. Most of the tools suggested are based out of scientific research and my experiments with them. Your healthcare, your wellbeing is your responsibility. Anything we suggest here, please filter it through that responsibility. 
Did you enjoy this issue?
Sandeep Mall

Helping people achieve deep health and balance in life is my passion. This weekly newsletter is about things I am passionate about, tools I use and experiences I love to share. Connect at me@Sandeepmall.com

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