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Mindfulness - Liliana Buitrago & Diego Trigos  

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Mindfulness - Liliana Buitrago & Diego Trigos  

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Stress, and anxiety, is perhaps the most studied effect due to a hectic and accelerated life. As a result of studies, to improve people's lifestyles, mindfulness, which is more well-known, should be worked on. we already know, Consequently, stress can cause hypertension, heart problems, coronary diseases, mood disorders, anxiety, etc.

Mindfulness can help us sleep better at night. As a result, people who practice it show greater control of emotions and behaviors during the day, this means that at night, they can have a low cortisol level, which helps them sleep better.

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To know what mindfulness is and how it is practiced, we must first know what mindfulness means. The meaning of mindfulness is full attention or full awareness. Mindfulness is an English term, an old synonym for attention which means mindfulness. Mind means mind, while mindfulness means fullness. The word mindfulness originates in the term sati, which in Pali means awareness, attention, and memory. The mindfulness concept currently refers to being aware and attentive to the present moment. Although it can be translated into Spanish, experts recommend using the Anglo-Saxon term or the Pali term, since they better reflect the meaning of mindfulness

Benefits of mindfulness

regulation of attention
Attention is like a spotlight that illuminates a stage. Said stage is very large and the spotlight cannot illuminate everything, but rather it illuminates a specific part. The stimuli we process depend on our attention and such significant issues as memory and learning depend on it. For all this, knowing how to move this focus and illuminate what is most important to attend to at all times is of vital importance. Mindfulness allows us to train the regulation of attention and allows us to be aware of what we tend to overlook when we activate the autopilot.

Mindful moments
To meet the demands of today's society, the pace of life is generally fast. Learning mindfulness allows you to deactivate the autopilot and makes it easier to have more mindful moments, that is, moments in which you are aware of the present.

Mindfulness and emotions
Mindfulness or full awareness, by focusing on the present moment, allows you to be aware of what you are feeling right now. With this, we can suffer less from emotions felt in the past, anticipate less the emotions that may arise in the future, and also be more aware of what emotions we are feeling in the present, at this moment. Knowing the current emotional state is the first step to regulating it. Emotion regulation consists of adapting emotional expression to the situation.

Detect thoughts
The mind does not stop bombarding thoughts continuously. Being aware of this activity allows you to manage it. Some thoughts have no real function at that precise moment and produce background noise in the mind. Through mindfulness, we can let go of these thoughts to focus on what we want.

In conclusion, mindfulness is a helpful way to deal with stress and anxiety in our busy lives. It means being fully aware of what's happening right now without judging ourselves. By practicing mindfulness, we can enjoy many benefits for our mind, emotions, and body.

Mindfulness helps us focus on important things and let go of distractions. It makes us more efficient and happier in our daily activities. Taking mindful moments allows us to break free from our usual routines and appreciate the good things around us.

Moreover, mindfulness helps us handle our emotions better. When we pay attention to how we feel in the present moment, we can handle challenges more calmly. It reduces our worries and helps us have a more balanced outlook on life. Mindfulness is also linked to better sleep and improved physical health.

In light of the evidence, we should practice mindfulness regularly. By doing so, we can lead a more mindful and fulfilling life. Let's keep exploring mindfulness to find peace and clarity in our busy lives, and create a society that values well-being and meaningful connections with others.

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Reasons to worry about that…
1) Because we all need to organize our day.
2) We need to boost our personal productivity and be more efficient.
3) To have an impact and stay focused on our goals
4) Often stress and anxiety can be due to a poor time management

Consequences:
1) Result in improving our mental health.
2) As a result, we could perform our tasks more quickly.
3) Good time management results in a healthy work-life balance.
4) The lack of time management can limit personal growth and subsequently hinder the pursuit of long-term goals.

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Do you find it challenging to reach a balance between work, personal life, and self-care? If you answered yes, you aren't alone. A lot of people struggle with effective time management while they are trying to boost their personal productivity and be more efficient. On the other hand, good time management can positively impact your ability to be focused and accomplish your goals. In spite of that achieving it could be difficult, there are other reasons to consider applying some techniques to improve your time management such as reducing stress and anxiety levels.

The first technique (that is called “Pomodoro”) is related to breaking down your work into intervals of time. To begin, you will need to choose the task that you want to get done. Then, you set the timer (usually for 25 minutes). You are required to focus on your assignment and, when the timer rings, put a checkmark on a piece of paper. Now, take a short break (3-5 min.) and start again. Additionally, once you have completed this process four times, take a longer break (20-30 min.). Later, repeat the procedure.

Another technique that you could try is “Time Blocking”. This one is a powerful tool that can significantly enhance your productivity and focus. The idea is to set aside specific blocks of time for particular tasks or activities throughout your day. These blocks should be uninterrupted periods for specific tasks, minimizing distractions and maintaining a deep level of concentration. You can start by identifying your critical tasks and allocating specific time slots for them in your schedule. With time blocking, you can remove constant switching between tasks and reach a greater sense of accomplishment by tackling tasks one by one.

Finally, you can try the Eisenhower Matrix technique. For this, you need to divide your task list into 4 quadrants, sorting them by important vs. unimportant and urgent vs. not urgent. Usually, you should work on tasks that are in the top two quadrants, and the other tasks, you should delegate or delete. This technique mainly applies to leadership positions.

You could at least apply some of these techniques if you want to improve your performance at work or college. This will help you to reduce some of your stress and improve your time management. Besides that, you can mix some of these techniques in order to maximize their impact in your life. For example, Time Blocking and Eisenhower Matrix techniques can be used together if you have a hectic lifestyle and you feel uncomfortable with all the tasks you have to do. However, it’s better if you try to apply each one step by step.

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Balance between personal life and job - Leo, Sandra & Andres

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Balance between personal life and job - Leo, Sandra & Andres

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1. Mental and Physical Health: To get a balance is so important because, helps to prevent burnout and at the same time helps to prevent or reduce stress. Chronic stress could be associate with overworking that can lead to various mental and physical health issues, such as anxiety, depression or heart problems.
2. Improved Productivity: When individuals have the chance to chill out and recharge during their personal time doing free activities, they can return to work with increased focus and energy that means in a better productivity.
3. Work-Life Satisfaction: Achieving a good work-life balance enhances overall job satisfaction. When individuals have the freedom to pursue their personal interests and spend time with loved ones, they are more likely to be content with their professional roles.
A conclusion could be:

That it’s becoming increasingly difficult to separate work and personal life, so it is very difficult to avoid extending working hours, which can affect the mental health of workers and increase costs for organizations. When you're rested and have hobbies and interests that keep you busy, this will have an impact on being more productive at work. It's about making sure you have enough "your time" to keep yourself stable and happy. This while still making the necessary effort at work to be successful in this part of your life as well.

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Nowadays find the balance between personal life and job is a challenge for us because we give priority to work and delay our personals interests. To get a balance is so important because, helps to prevent burnout and at the same time helps to prevent or reduce stress. Chronic stress could be associate with overworking that can lead to various mental and physical health issues, such as anxiety, depression, or heart problems. So, what can we do to find the balance in our life?

The first strategy can be to rest the necessary to improve your productivity since when individuals have the chance to chill out and recharge during their personal time doing free activities, they can return to work with increased focus and energy that means in a better productivity.

The second one is that you need to manage better your time. For that you can be more organized with your schedule and respect it because if you find to follow your schedule, you prioritize the important things in your work and personal life.

And the third one could be that you have some healthy hobby such as: hiking, working out or even cross fit, the main idea is that everything is a process, and in all the processes, you need to adapt and adopt to different stages. That’s the reason why, at the beginning of the process you need to calm down and take it easy while you´re loving the process.

At the end, as a conclusion is that the balance between personal life and job is unique to each individual and evolves over time. It necessitates constant evaluation and adjustment to accommodate changing circumstances and aspirations, fostering a sense of fulfillment in both spheres. But imagine that, if someone that nowadays is sick maybe of hypertension, perhaps If that person had done a good routine of healthy activities, probably nowadays would feel better that now. We need to balance our personal life with our job, is necessary to integrate some healthy habits.

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•People should be worried about having a sedentary lifestyle because it has an impact in their physical and mental health.
•People should not spend a lot of time sitting because even they do exercise is not enough to overcome the consequences of sedentary lifestyle.
•There are many consequences about the sedentarism, such as diabetes, heart diseases, stress, mental diseases.
•People are worried to change their sedentarism life because probably they think that the other people is going to judge themselves and they prefer to stay at home.

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Stress

Introduction

Stress is the most common disease around the world, due to the new lifestyle that we, the human race, are adopting and it is really sad how we normalize living like this. We are increasingly living a highly stressful life, with an excess of worries and concerns. Which makes people feel frustrated, angry and sad. Especially when we add unhealthy habits in our life, this stress multiplies and becomes a constant aspect of our lives, it can affect our physical health as well as our mental health, it results for example with heart problems, diabetes, obesity, depression, etc. However, stress in small amounts can be good because it could be a new source of energy that allows you to focus on your goals like solving problems or thinking of new ideas. Physical signs of stress:

Difficulty breathing.

Panic attacks.

Sleep problems.

Fatigue.

Indigestion or heartburn.

In spite of many people think different solutions for this problems, but the specialits of the medicine advice of 3 principal solutions:

First one, Physical activity and the mental benefits of exercise have a neurochemical basis. Exercise reduces levels of the body's stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, these are responsible for the enthusiastic and for the feelings of relaxation and optimism, besides  contribute to the emotional benefits, fisical  and mental health. The best stress-busting exercises are: brisk walking, jogging or running, swimming, cycling and
Dancing.

An other one, yoga promote mental and physical relaxation and help reduce stress, depression and anxiety. The physical postures promote flexibility, relieve tension, and alleviate pain. Yoga poses may help you release physical blockages like muscle knots, helping release emotions and tension. Try these five tips to manage stress and reduce the overall stress of day-to-day activities: use guided meditation, practice deep breathing, maintain physical exercise and good nutrition, manage social media time and spend time connect with others.

And finally, Sleep well, sleeping is a primary human activity, but right now that does not seem to be true. Sleep gives the body and the brain time to recover from daily stresses. Nonetheless we don't sleep well, we don't rest well. We need to be aware of the importance of sleeping well, for this reason is so necessary knowing some essential aspects or tips that can help you get a better quality of sleep, as:

Finding an activity that relax your body before you sleep

Don't use any kind of electronic device before going to sleep

Keep a constant average of hours of sleep everyday

Sleep a minimum of 8 hours per day

From the very first moment that you can improve your sleep routine, you will feel great changes in your body, decreasing the stress and increasing your tranquility and productivity.

Conclusion

Living a healthy lifestyle by exercising, doing yoga and getting adequate sleep will make our emotions more positive. It is proven that these habits help to have a good mental health and reduce stress in our body.

If we had known more about this topic since we were children, we would have been people with more awareness of the importance of our mental health and how it influences many aspects of our lives.