Many psychology experts say it is essential to have a positive mental attitude when it comes to maintaining good physical and emotional health. Still, having such is quite challenging, but the good news is that it only takes a few seconds to switch gears.

So, how do we trick our brain into becoming more positive, and why does such an approach work? The first thing to do is to address our negative thoughts, which experts say are normal.

Humans actually gravitate towards negativity. According toRick Hanson, PhD, a neurologist, the human brains are reacting more strongly to negative thoughts and feelings, and better brain lessons learned from unwanted experiences against the good ones.

Meaning, painful stuff marks itself more simply on the human brain. This negativity bias kept people alive during their hunger-gatherer times, which is great.

ALSO READ:Science Behind Expression of Gratitude and Its Impact on Wellbeing

(Photo : S. Hermann & F. Richter on Pixabay) Spend at least 12 seconds thinking back a positive event, image or relationship in the past. Sit with the recollection and think about all the reasons your brain is classifying this past event, image or relationship as something positive and happy.

The human brain is quite an incredible organ. According toPureWow, definitely, the brain'' hard-wiring pushes us to "indulge in negative thoughts," although they respond well too, to revamping or rewiring.

Dr. Hanson, founder of theWellspring Institute for Neuroscience and Contemplative Wisdomsays, our brain needs only 12 seconds to develop new connections between neurons.

Commenting on this 12-second trick, Hanson, who's also written six books, which include the bestseller "Hardwiring Happiness: The New Brain Science of Contentment, Calm and Confidence," adds that neurons are the brain's communicators.

They deliver messages from one part of the brain to another and form it to other areas of the nervous system.

Essentially, the 86 billion neurons in our noggin tell us how to respond to specific situations and interpret entering information. More so, neurons are connecting good experiences with positive feelings.

For instance, Hanson explains, one conquers Mt. Everest, and he feels happy and proud.Neurons, then, will link such an experience of conquering the mountain to positivity or happiness and pride.

Say you climb to the mountain top regularly, and your brain then will keep on associating "climbing" with "being happy."

Now, as Hanson puts it in his talk onTexMarin, "Neurons that fire together, wire together." If you want to trick your brain into becoming more positive, all you need to do is develop new neural connections between an emotion and an experience through the 12-second scheme.

When you're stressed, your cortisol levels increase. Cortisol activates the emergency, "fight-or-flight" reaction. Again, ideal for short periods of hunting and gathering.

Not ideal, though, for 21st-century citizens who experience life, work, and eight straight hours of "House Hunters." Excessive cortisol raises one's chances of falling victim to depression or anxiety.

Say you experience some delays, or you're feeling sad, jealous, trying to use the 12-second tactic to bring yourself back to a more positive position.

To do this, allot at least 12 seconds thinking back a positive event, image, or relationship in the past. Sit with the recollection and think about all the reasons your brain is classifying this past event, image, or relationship as something positive and happy.

Keep on doing this each time you're feeling stressed out or find yourself swerving into a negative area. Over time, your brain will be able to train itself to always look on the bright side instead of surrendering to the negativity of the particular moment.

RELATED TOPIC:Your Happiness Might Very Well Be Inherited, Says Scientists

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12-Second Tactic: How to Train Your Brain To Be More Positive - Science Times

by Natalie Tryon, Staff Reporter February 3, 2021

Aries:This week is sure to bring many surprisesmore surprising than the snowstorm that recently brought over a foot of snow to campus. With the uncertainty of these unprecedented times, make sure to take care of yourself, Aries. Try incorporating mindful movements like yoga or a walk.

Taurus:Whether you like to relax by sipping hot coffee while listening to music or taking an extra-long nap, make sure to incorporate self-care into your week as self-care isnt selfish, its important. Take care.

Gemini:Dear Gemini, you may feel beyond stressed about work or college at the moment. Remember that all through the times may be hard right now, that this too shall pass, and each day brings new beautiful opportunities.

Cancer:Although this week will bring many challenges your way, you are stronger than you give yourself credit for and can make it through these unexpected obstacles. Go grab your favorite mug and enjoy a hot cup of coffee or tea this morning. I cant -espresso- how important it is to allow yourself time to relax.

Leo:This morning, start your day with a well-balanced breakfast. Not only does food taste delicious, but it also helps one to concentrate better (which is incredibly helpful for those dreaded 8 a.m. courses). Make sure not to restrict certain foods or food groups, as all foods are good for you in moderation.

Virgo:Start your week off to a positive start by writing down three or more things youre grateful for. With that attitude of gratitude, youre sure to start your week off with a smile and heart glowing with thankfulness.

Libra:Life has been more challenging than you ever imagined was possible. Although it can be challenging, this week, I encourage you to ask for help. Reaching out for help is not a sign of weakness but strength. You are important. You are enough. You are perfect just as you are. You truly matter and deserve to heal.

Scorpio:Pay attention to nature this week on your walks to class. Take a deep breath of the crisp, fresh winter air. Feel the slight warmth of the sun on your face. Notice that just like the environment, people change through the seasons as well. Keep going, keep growing.

Sagittarius:Be kind to your mind. College tends to be a very challenging, stressful part of life (especially during a pandemic). Remember that you are doing the best you can and that perfection doesnt exist. You can, and you will tackle this week like the champion that you are. You got this.

Capricorn:You may not be where you hoped you would be, but every day is a new chance to tackle your goals. Stop beating yourself up over things you cant control, and recognize just how far you have come and how much you have grown. Like plants, we also need water to grow, so go hydrate yourself and make it a good week.

Aquarius:Sip sip hooray for snowy Zoom days. Change up your location & brighten your mood. What better way to relax than sipping on a homemade hot coffee or tea beverage in front of a fireplace with a beautiful view of the winter snow while staying warm and cozy at Holy Grounds coffee shop on campus?

Pisces:Staying connected to friends and loved ones is important for many reasons, including being vital to improving your mental well-being. Staying connected with these people is more challenging than ever due to the global pandemic. This week try calling, FaceTiming, sending a text message, sending funny TikToks and more to these individuals.

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A new report on Oregon's mental health care access shows that Spanish speakers make up 10% of licensed mental health providers and Latinx providers make up only 3%. As of 2016, Latinx people made up 12% of the state's population.

The report, released Thursday by theOregon Commission on Hispanic Affairs, analyzes 30 years of data and offers suggestions on how to improve equity and access to mental health services for the Latinx community.

It reveals that the licensed mental health providers who speak Spanish are also not equally spread throughout the state, leaving some areaswithout any.This makes it challenging for Spanish speakers to seek quality care where they can effectively communicate their needs.

Even ifa provider speaks Spanish,Latinxs may still run into cultural barriers because the community is so diverse, and depending on what region of a country they're from, words and body language may have different interpretations, making it harder for them to deeply connect with a therapist and effectively improve their mental health. Plus, many websites in Oregon are only written inEnglish.

Even for those whocan access a Spanish-speaking professional, they may still run into other cultural differencesand struggle with communication because of the diverse community within the Latinx population.

A majority of these Oregonians' country of origin isMexico, where many Indigenous languages are spoken. Other countries and regions of origin include Cuba, Central America and Puerto Rico, all countries with varying historical backgrounds.

An Oregon mental health care provider quoted in the report says: "The experience of accessing mental health services through a translator really impacts the accessibility of the services. Many choose to not even start services, or if they do try it, they will only go once or twice and then disengage."

Another provider says: "I have to lean more on my culture to understand how to talk to elders, what kinds of words are triggering. We don't use the word 'anxiety.'It does not make sense to families."

The Latinx population has experienced unique trauma as a result ofthe political climatefor the past four years, with children being separated from their families and the constant fear of deportation, causing lasting devastation. This means equitable access to mental health services is more critical than ever.

However, the report points out one reason the Latinx communitymight be hesitant to try and access mental health care is the fear that someone may discover their immigration status and they could risk deportation or detention, which in turn increases stress levels even more.

"This unjust and possibly illegal detainment will leave lasting psychological scars on the children and their families," the report concludes. "It brings together the virus and justice catastrophes of 2020."

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Mental Health Access Is Lacking for Oregon's Growing Latinx Community, Study Shows - Willamette Week

As parents face almost a year imprisoned with their families, things at home are getting ugly, and thats entirely normal.

We cant prevent emotional storms at home, but we can learn to relate more skillfully to these challenging moments when they arise. Being a parent is difficult, imperfect and messy: Families are going to fight at the best of times. Its especially difficult to be an effective parent during COVID-19.

As a psychiatrist who teaches courses for parents about how to raise resilient kids, the most valuable skill I suggest is what child psychiatrist Daniel Siegel calls the power of showing up learning to be emotionally and mentally present with our kids during the storms of life.

Siegels review of the research shows that having at least one person show up in a predictable and emotionally present way predicts not only childrens happiness, but their social and emotional development, leadership skills, meaningful relationships, and even academic and career success.

And now, more than ever, our kids need this protection. The pandemic has not only exposed families to the risk of illness and death, but also the consequent distress of widespread inequality, uncertainty and fear, financial hardship and mandated social isolation, including school closings.

What we know from the science is that having a supportive, healthy relationship with at least one caregiving adult is the best protection any child has against later emotional difficulties, says Vancouver child psychiatrist Ashley Miller.

Since the pandemic began, 50 per cent of Canadians have reported worsening mental health, more than 60 per cent of youth have reported feeling distressed about school closings and social restrictions and 59 per cent of parents say theyve noticed behaviour changes in their kids, from outbursts and irritability to major changes in mood, conduct and personality.

Yet even without a pandemic, distress in the family is a normal part of development. Kids dont mature in a straight line; they make leaps that abruptly disorganize their behaviour and emotions, such as acting out or temper tantrums.

As I said, this is normal.

Then this messiness in childrens behaviour causes their caregiver to be a mess too.

This is also normal.

Miller says thats why she wrote her new book, What to Say to Kids When Nothing Seems to Work.

If we can help strengthen the parent-child relationship, thats really protective for mental health, she says. What lets you feel like you can stay in it is knowing that you can resolve it.

These skills are especially relevant now. When were under stress, were more prone to conflict. When we feel threatened, we see the other persons intentions as negative, says Miller.

And a lot of people often cope with family stress by avoiding it, she says. But with the restrictions, everyone is having to look around the living room or kitchen table and be like, Oh, now were stuck together. And we dont necessarily have the skills for conflict resolution.

Miller, who is also a clinical assistant professor at the University of British Columbia, had vowed never to write a parenting book: The fundamental thing for parents is really to have some confidence in themselves, and the idea of a book can give the misperception that theres an expert out there who knows how to do parenting better than you do, she says. I was really hesitant to join my voice to that chorus that could inadvertently increase parenting anxiety.

But then she discovered Emotion-Focused Family Therapy (EFFT). Developed by her co-author, Denver psychologist Adele Lafrance, EFFT both empowers parents to have more confidence and teaches them to see the good in their child and themselves even when things are getting very ugly at home.

We are giving tools, but we never want anyone to go against their better judgment because it says so in a parenting book, says Miller.

Miller and Lafrance provide a road map to manage the difficult moments.

The first step is to build a bridge between upset child island and frustrated parent island by imagining what your child may be thinking and feeling.

In many cases, kids havent yet learned to understand and name their feelings and needs, or they are too distressed to communicate them effectively: This is also true for adults. Kids may not be comfortable talking about feelings or are too angry to talk also true for adults. So we can view difficult behaviours as how kids try to communicate their underlying emotions and get their needs met.

It doesnt matter if youre accurate: Youre simply trying to brainstorm possible guesses of why the child may be feeling or acting this way. This communicates that the child is important not bad and youre willing to try to understand.

The next step is to validate, or to put these guesses about the childs inner experience into words.

Sometimes people think validation means just praising or saying everything is good and actually thats not helpful, says Miller. Real validation is being able to put yourself in the other persons shoes, seeing where theyre coming from makes sense and then putting that into words to share that you get the issue.

Validation and feeling understood calms our nervous system and gets us out of fight-or-flight mode, Miller says. Its most effective when done over and over Miller recommends offering three different guesses as it takes time before we feel that someone is there with us.

For example, if your child refuses to do his homework, you could offer three validations, such as: I can see why you wouldnt want to do it because its boring, and Youd rather be playing video games, and It doesnt seem fair that your sister doesnt have to do it.

Many parents worry that this approach wont toughen their kids up for the real, cruel world. But Miller disagrees. Validation is saying, I always have your back, says Miller. When kids feel and grow up with that sense of my caregiver has my back, they can handle the tougher world better.

We can also acknowledge when we make mistakes. One of the greatest gifts we can give our kids is to show that we dont do everything perfectly, says Miller. Its actually modelling and teaching that healthy relationships involve missing the mark, messing up and then repairing it.

"Its the ultimate show of strength that we can say, I messed up here, says Miller.

Validation helps children regulate their emotions and get into a zone where they can take in the next step of helping with problem-solving and other practical supports, Miller says.

While we often focus on problems, its also important to share joy, says Miller.

Right now, we need to look for small moments to celebrate.

If your kid comes in and says, I just made it to the next level of my video game, pay attention to them. And really joining in their enthusiasm is going to help promote their overall positive attitude, their mental health and strengthen your relationship. Those are just as important as being there in the times that your child is down, says Miller.

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Trapped at home during the coronavirus pandemic? Heres how parents can get through challenging moments - The Conversation CA

A superb game of Premier League football full of ace and endeavour saw the Blues record just their sixth victory at Elland Road coutesy of first half strikes from Gylfi Sigurdsson and Dominic Calvert-Lewin and some find goalkeeping from Robin Olsen.

After taking just one point from two home games against Leicester and Newcastle, Everton went into two tough away games starting at Elland Road against Leeds, another side looking to complete a league double over Carlo Ancelotti and his boys in Royal Blue.

Elland Road has been far from a happy hunting ground for Everton as in 58 all-time visits, weve recorded just five victories, and as one of those was a Division 2 game in 1951 and another the 1985 FA Cup tie, just three wins there in the top flight is an awful statistic and a record that needs some serious addressing!!

And the name of our leading goalscorer at Elland Road wont surprise anyone one William Ralph Dixie Dean and even the greatest ever only bagged three there.

Leeds have been mercurial this season both winning and losing when they werent expected to, their 3-1 win away at Leicester last time out being a prime example of how capable they can be of causing upsets in their first season back in the big time.

Argentinian Marcelo Bielsa is massively popular with the Leeds fans for his down-to-earth, man of the people approach to being manager, often being spotted shopping in his club track suit and shunning the pitchside dugout to sit on an upturned bucket with a cup of coffee to hand. Ahead of this clash and looking for a third straight win, Bielsa updated the media on his squad situation saying,Rodrigo is having a scan at the moment to evaluate his condition, he had an action where both of his feet were very wide apart, and potentially that excessive stretch could have caused a muscular injury. Two days prior to a game you cant be sure that any player will be available for the game. The only thing to add is that the problem Rodrigo has to overcome to be available on Wednesday is bigger. The problems that Raphinha and Patrick Bamford have to overcome, are more simple.

Raphinha was the match winner when the two sides met at Goodison back in November and when asked for his thoughts on what he expects from Carlo Ancelottis side this time he commented,In the last two games they had segments and periods of the games, theyve shown why they have been protagonists in the league this year. Theyre a team with very big players, very good players and good behaviour. Whilst they suffer the problems that we all suffer, sometimes theyve had absences of players. As I stated, I think they are one of the protagonists in the league and the way they play is very creative and very good.

Looking to prevent Everton being creative and very good, Bielsa selected his starting eleven thus: Meslier, Ayling, Struijk, Cooper (c), Alioski, Phillips, Raphinha, Klich, Dallas, Harrison and Bamford.

Very much needing a reaction from his players after the dismal, lack-lustre showing against Newcastle, a performance even Carlo Ancelotti called lazy, the boss spoke on Monday saying,The team has to switch on its mental attitude. We are used to showing this. We showed this against Leicester just three days before [the Newcastle match]. In all the games we won, the spirit was good. Against Newcastle, no. In that aspect they were much better than us. I was disappointed and frustrated because we lost an opportunity to go up the table. The good run we had was not just because of our quality. Of course, we have quality, but without spirit, you are not able to show this.

Having been far from their best against Newcastle, Ancelotti was grateful that the congested fixture schedule gave his players a quick chance to redeem themselves when he remarked,It is a good opportunity to be back playing soon. It will be a difficult game against Leeds. But all the games are unpredictable. With our supporters, I dont think we could have lost these games at home, and maybe we couldnt have won all these games away with the opposition fans,he added before musing,But this is football now and it is good for us we have an opportunity on Wednesday [to win again].

With the club busy concluding a number of late deadline day loan deals for Jonjoe Kenny, Cenk Tosun and Anthony Gordon, The Don was down to his core players and from them named his starting line-up: Olsen, Holgate, Mina, Godfrey, Digne, Doucoure, Gomes, Iwobi, Sigurdsson (c), Richarlison and Calvert-Lewin.

Entrusted with keeping order, our referee was Michael Oliver.

A quick throw-in caught Digne napping and Godfrey was called upon to block a Raphinha shot out for a first minute corner that was poor by the home side, the Blues calming things down to quell the early rushes by Leeds and build from the back themselves in the ensuing minutes before a superb pass from Gomes found Digne wide on the left flank and his equally superb cross was superbly met byGylfi Sigurdssongetting between Cooper and Phillips to side foot the Blues into a ninth minute lead.

DCL fired a low shot that Meslier dealt with while at the other end, Olsen took not chances with a shot from Klich, turning it behind for a corner that saw Mina head behind for a third. Meslier held a deep cross from the right aimed at Mina as the opening quarter hour saw play entertainingly switch from end to end. Iwobi won a free kick from Harrison that saw the Leeds player booked and the free kick saw Sigurdssons set piece played too strongly.

Ayling with a cross from the right found the head of Bamford but his header was well over the bar and no trouble for Robin Olsen in the Blues goal. Leeds won a fourth corner as Digne took the ball off the toes of Bamford, Rafinha firing it in at pace and Alioski saw his first time volley cannon back off the post, Olsen claiming the follow-up effort comfortably. Leeds were pushing hard and Godfrey did well defensively clearing twice in quick succession to deny the home side.

The pace of the game was considerably greater than the Newcastle game, both sides working hard, Doucoure and then Iwobi working hard and Mina looking to find DCL saw his ball played too strong for the Blues number nine. Olsen tipped a header from Struijk, on a cross from Phillips, over the bar for another corner and Iwobi put that behind for sixth that Everton defended well.

Richarlison slipped when intercepting a loose ball from Cooper, Leeds got forward and Doucoure cleared the Everton area well, Godfrey breaking up the next Leeds raid to go on the attack, find Iwobi and his cross couldnt find DCL and the ball coming out to Sigurdsson for a shot well handled by Meslier. The pace was relentless and the first half hour had absolutely flown by.

A flowing move started by Doucoure saw Gomes take over and move the ball quickly on to Richarlison to cross for Sigurdsson only for the offside flag to be raised against the Brazilian. Doucoure looked to find DCL with a reverse pass, Leeds prevented him getting on the end of it to break away and Godfrey shut the door on the raid. A long free kick from Olsen nearly got through to Iwobi but play was halted for a foul by DCL. Excellent harrying from Iwobi won the ball and he threaded a great ball through to DCL and with Richarlison to his left, DCL took the shot on and pushed it well wide of the target.

Gomes, Iwobi and Doucoure were working well together and another move involving all three ended with Holgate cross being easy for Meslier. DCL won a corner off Struijk that Sigurdsson took to swing in, the flick on header at the near post from Ben Godfrey findingDominic Calvert-Lewinarriving at the back post to head home from close range to double the lead four minutes before the interval.

Olsen took a high ball into his penalty area as Leeds tried to hit back quickly, the Swede exuding an air of calm confidence to boost the players who were working so hard in front of him. A lovely swivel and turn from Sigurdsson won a free kick that Leeds cleared at the second attempt and two added minutes were signalled at the end of a breathless first half.

Half Time: 0-2

No changes by either manager for the second half and Leeds hit back inside three minutes as Mina and Holgate failed to clear a bouncing ball and Bamford got it to Raphinha and he placed it perfectly through the legs of Godfrey to beat Olsen inside the far post. Game on.

Leeds had seized the initiative and were forcing Everton back, Digne hooking a clearance after Ayling had crossed for Bamford who couldnt direct his header on target. Mina fouled Alioski to give Leeds a free kick on their left as the home side looked to keep the pressure on, DCL with a good clearing header getting the ball away.

Godfrey did well to hold up Ayling and get the Blues moving forward and leading to Phillips bringing down Iwobi to win a free kick that came to nothing. Iwobi and Doucoure got the ball forward, the latter getting the ball into the Leeds area before it was cleared, possibly off the arm of Ayling, and the quick break again saw excellent defending by Ben Godfrey.

Just like the first half, the pace of the game was breathtaking, both sides giving their all in a terrific game for any neutrals viewing. And the rain, that had made the playing surface slippery, returned before a fantastic double save by Robin Olsen from Raphinha and Klich prevented Leeds pulling level, and a third on a shot from Harrison protecting the Blues lead.

Richarlison saw a shot from the left fly wide of the target on a rare foray forward by the Blues before Leeds got forward again and making their first change on 68 minutes, Klich replaced by Roberts. Bamford hobbled away from a tackle from Mina and Richarlison cleared the resulting free kick. Leeds still on the front foot but, Doucoure found DCL and his bustling play got the ball into the Leeds half and win a throw-in.

Into the final twenty minutes and a cross from Dallas saw a looping header from Bamford go over off the top of the crossbar. Good work from Holgate in the Leeds half as he combined with Iwobi eased the Leeds pressure and when Doucoure fed DCL, Cooper made an excellent tackle to prevent the Blues leading goalscorer getting a sight of the target.

Into the final quarter hour and Mina driving forward with Holgate and Sigurdsson in support saw Leeds pressured before clearing, and Leeds made a second change, Hernandez replacing Alioski. Digne with some good work dispossessed Raphinha before taking a tough challenge from Ayling that saw him booked.

Michael Keane was the Blues first change on 79 minutes replacing Richarlison to strengthen the defence for the final impending onslaught from Leeds.

New signing Josh King stripped off in readiness for his Everton debut as Leeds built a steady attack that broke down with a ball into the box than ran all the way through to Olsen. Holgate defended well against Harrison before the next Leeds attack saw Mina bring down Roberts, Phillips lofting the set piece to the back post where Mina climbed to head clear and launch a Blues break that saw Doucoure thread the ball through to DCL only for Meslier to race off his line and block the shot with his legs.

Josh King came on for a cameo role replacing Alex Iwobi in the 87th minute, and Leeds made their third change, Costa replacing Harrison.

Gomes fed DCL who did well to hold the ball up and play it back to eat up a few seconds, before Holgate took one for the team, yellow carded for pulling the shirt of Raphinha as he got away from Sigurdsson. Before the free kick, Tom Davies replaced the Icelander and Holgate headed the set piece clear. Raphinha put a cross from the left behind for a goal kick and we hit the ninety and another rive minutes were indicated.

Olsen was booked for time wasting at the goal kick and King bustled forward before losing the ball. Good work by Godfrey and Keane saw a shot from Ayling blocked and put behind for a corner as Leeds kept on coming. Costa with a cross from the left couldnt find a white shirt and Gomes worked the ball into midfield and eventually back to Olsen to run some time off the clock. Bamford got free in the area and crossed for Roberts who blazed a shot high and wide and the points were the Blues excellent game, excellent win.

Full Time: 1-2

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Leeds United 1-2 Everton - GrandOldTeam

As the squad geared up for their first training session last month, there was no warm-up in the gym, no jog around the field or even a need to get your boots.

Instead, the entire squad got out their laptops, found a bit of space in their living rooms and quietly got down to business.

While the situation may not be ideal - especially ahead of a World Cup year - theres certainly no time to waste. At least thats the attitude that Lindsay Anfield has taken when planning this unorthodox pre-season.

We are disappointed that we couldnt start pre-season like we normally would; all guns blazing, on the field and in the gym, said Anfield.

But we just had to accept it and make the best of the situation. One of the things we spoke about as staff was the mental side of things.

The psychological aspect of the game is set to take a greater precedence over the next few weeks. Mental toughness is an area of training that will be largely led by new staff member, Gareth Timmins.

The former Royal Marine Commando has already taken the squad by storm with his first session.

Speaking about the addition of psychological training during pre-season, Anfield said: In the past few seasons, there were games where we have never been really physically dominating the ball.

Fitness wise we have been there or thereabouts, skills wise there or thereabouts. What did let us down - especially in the big games - was poor decisions, other distractions, slight complacency. They were all mental factors.

We are going to use these next few weeks with the support of the staff and Gareth especially - to really focus on the mental side of the game. Were going to be doing tasks every session around those kinds of things. The first session was about redefining expectations and acceptance.

"Looking at the intricacies of the game. Looking at the immediate acceptances but also long-term ones; if you dont play well in a game or if you lose a final or a game or whatever it is. But this also applies in life. Accepting when things go wrong and moving on as fast as possible.

Thats what were focusing on for the next six weeks improving the mental toughness and their ability to function in high pressure situations.

While lockdown may be disrupting certain pre-season plans, it has also opened the door to other opportunities. Anfield argues that without lockdown, her side would not have planned this much time to work on mental toughness and psychology.

She said: Without the lockdown we would be straight away focusing on the physical side of the game. Getting back into the swing of training and the cons, and the weights room and all the skills.

We did do a little bit of team related mental stuff but nowhere near as much as were able to do now. All the girls have journals and are making notes on the next few weeks up until we start training. Really focusing on the mental side.

They [the players] are always aware of where they are physically, what the skill set is, how fit they are, how strong they are. But no one actually really thinks well where am I mentally with this, how can I improve my game through the mental aspect of the game.

The lockdown has given us a good opportunity which we wouldnt have had without it. Its just making the best of a bad situation and I actually think that in the long run, it will be really beneficial.

When the nation-wide lockdown comes to an end, the Tigresses will significantly step up their season preparations. Anfield is hoping that this takes place in March.

She said: Were planning a 6-week block now and starting in March properly, hopefully at the Football Factory and next door at Strong101.

Were hoping to use the football factory for the 3G pitch to practise the rugby side and Strong101 for the strength and conditioning. Thats the plan in March if hopefully nothing goes wrong.

If the starting date does get pushed back, we will be prepared. I think the girls are just really motivated and engaged with what were doing.

Its all about being in the best possible shape when the season does go ahead.

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Carson Wentz started 12 games in 2020. Jalen Hurts started the final four.

So who starts the season opener for the Eagles in 2021?

Hurts had a diplomatic answer when asked that question Tuesday.

Thats a great question; thats a great question, Hurts told CBS Sports HQ, via Reuben Frank of NBC Sports Philadelphia. Ill tell you that Im putting the work in on my end, trying to build those relationships with my guys. Im excited for this offseason, just excited to take that next step, so regardless of whats what, Im challenging myself to be the best quarterback I can be. Learn from my mistakes as a team, learn from my mistakes from last year personally [in] those four games that I got my opportunity to get my feet wet in and take off next year.

The Eagles may not even know who their starting quarterback will be in 2021. Hurts, though, likely is in the conversation and in the competition.

For now, all Hurts can control is getting better this offseason.

One thing that I do and I always have done is just try to keep the right mentality, Hurts said. I control what I can. Ive always been that way, and I always will be that way. So the main thing I can control is my work ethic, my effort, where my heads at, the relationships I have with those around me and just building. Building as a man, building as a player, always being rooted in my faith.

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Jalen Hurts doing what he needs to do to take off in 2021 - NBC Sports

Six years ago, Anna McGovern was struggling. The mother of three was burning the candle at both ends, working full time as a digital producer while dealing with the grief of losing her father.

Anna needed things to be different. While she would have loved to pack her bags and travel, family commitments saw her unable to leave. Instead, she decided to take one day a week off work, during which she listened to the radio, flicked through magazines and slowly worked her way through minor DIY projects.

Anna soon realised how nourished she felt by this. In other words, she discovered the joys of pottering. She fell so head over heels with the practice that she wrote a book about it, Pottering: A Cure for Modern Life.

When our brains are busy, we stay in a stress response which leads to exhaustion and burnout and stifles creativity.Credit:Stocksy

Pottering was any kind of gentle activity that could be in the home, could be outside the home without a definite plan or purpose where you meander from one thing to another.

There are other key characteristics. It has to be something you enjoy. If hanging out washing is your cup of tea, go for it. But if doing laundry does nothing for you, its not pottering. Pottering also cant be done while youre on a phone or computer, Anna says. You cant frantically dash from one task to the next, either. Instead, it involves light, calm movement.

Another core part is with making do with what youve got. So if you fancy a snack, you should scrounge around to see what you have in your cupboard rather than bolt out to grab gourmet ingredients.

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Despite these fundamentals, Annas quick to note that there are no hard and fast rules to pottering, meaning you cant do it the wrong or right way. And because no one can judge, she says, theres absolutely no pressure on you to get it right.

But while you cant fail or succeed at pottering, embracing the act can help you flourish says psychologist Lana Hall from Brisbane therapists Sage & Sound. She believes the practice gives our brains a break, allowing us to process and integrate our experiences in a way we cant when were on the go.

When our brains are busy, Hall says, we stay in a stress response which leads to exhaustion and burnout and stifles creativity.

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Moments of inspiration tend to happen when our bodies are busy but our minds are not, she explains. Because pottering is ever so slightly useful, Anna says you never have to feel guilty about doing it. Hall agrees that you should feel good about prioritising this kind of gentle activity. Unless, that is, when youre doing it to avoid a task youre meant to be engaged in. Thats procrastinating, not pottering, Anna notes.

If you dont have whole days to dedicate to the practice, dont stress. Anna says that spending even a few minutes micro-pottering can offer you a moments peace.

After six months of taking one day a week off work to potter, Anna was ready to throw herself in to the task of hunting for a new job. She landed a wonderful position soon after and credits pottering with helping her achieve that goal.

That doesnt mean pottering will change your life, Anna notes. Instead, she says it was her way of recharging, one that allowed her the chance to also cultivate a more positive mind frame. My whole attitude shifted because Id been able to have a rest.

This article appears in Sunday Life magazine within the Sun-Herald and the Sunday Age on sale January 31. To read more from Sunday Life, visit The Sydney Morning Herald and The Age.

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Lashawn Hawkins who first rose to prominence organizing her signature silent style of Black Lives Matter protests over the summer has decided to throw her hat into the ring to run fora position on the Common Council.

Large change, large hope and large love will be the change that we will need, Hawkins said. So, I ask all of you listening and watching me this afternoon to stand with me, as I announce that I will be running for councilwoman-at-large for Gloversville, New York.

A political newcomer, Hawkins first moved to Gloversville in 2012 as the single mother of three children whose father had been killed when she was 19.

Until Oct. 15 she worked for Lexington Center providing services for people with mental disabilities who live at home or in group home settings, but her life changed when she became involved in organizing protests of the police killing of George Floyd in Minneapolis on May 25.

She organized a series of silent protests in Johnstown, Gloversville and other locations, connecting her to many young people throughout the area.

Hawkins gave her speech inside the Dorn Space building at 99 N. Main St. on Monday. The building was formerly the location of the Knights of Columbus, but now serves as a gathering space for writers and performers. The main room of the location has a stage and lights, which is where Hawkins gave her speech in front of a socially-distanced crowd, which included some young people, an unusual sight for a campaign speech in Gloversville.

Hawkins said she organized her silent protests because she wants everyone to be heard.Hawkins acknowledges she is a political newcomer who has a lot to learn about local government, but said shes a person who knows how to listen and who cares about transforming Gloversville back into one of the best cities inthe state.

A lot of people question who I am, she said. Let me make it clear who I am, in the shortest way possible. I am a strong believer in listening to people, not just hearing, but listening, even people who dont agree with what I have to say, even people who are against what I have to say.

Hawkins has said her activism was originally aimed at ensuring all of the police officers involved in Floyds death were charged, but after that happened she broadened her scope to include raising awareness of the death of Breonna Taylor, shot dead in her apartment during a raid by police on March 13, in Louisville, Kentucky and the death of Rayshard Brooks, shot dead by a police officer June 12 in Atlanta, Georgia after fleeing from his arrest after having been found sleeping in his car.

Hawkins protest style was praised by local police agencies, and she was invited to have a seat at the table as a community activist as part of the local state-mandated police reform plans. Hawkins has worked with Montgomery County Sheriff Jeff Smith, Fulton County Sheriff Richard Giardino, Gloversville Police Chief Anthony Clay, Amsterdam Police Chief John Thomas and others.

After she stopped working for Lexington, Hawkins formed a nonprofit organization I will Breathe and I will Speak Inc. an organization that provides consulting and advocacy work helping people access legal assistance, housing, food pantries, school issues and county social services, as well as providing community feedback for the police reform plans.

During her speech Monday she highlighted police reform issues, and the need for more opportunities for young people.

Our children dont even have a decent place to play within our community, she said. Our mental health crisis is rampant. We burden our police department with mental health issues that some of them have no clue how to deal with.

Hawkins said she does not plan to run on Mayor Vince DeSantis fusion ticket The Gloversville Party, but that she has discussed her candidacy with DeSantis and that he and she share some of the same values.

DeSantis is a Democrat, although when he ran in a special election for mayor in 2019 to fill-out the remainder of the term of former Mayor Dayton King neither he, nor Democratic councilman-at-large candidate Steve Smith or Democratic 4th Ward council member Brenda Leitt, received endorsements from the Fulton County Democratic Party after Fulton County Democratic Committee Chairman Ed Jacewicz decided not to have an in-person vote of that committee regarding candidate endorsements during the committees September 2019 meeting. Jacewicz said at the time that the 22-member committee did not have the required 60 percent attendance for a quorum, although the committees bylaws only required 25 percent of members to be in attendance.

Greg Young, a Democrat and Gloversvilles 5th Ward Supervisor, attended Hawkins announcement Monday. He said Hawkins will get full-consideration for an endorsement from the county Democratic committee. Frank Lauria, a Democrat who serves as Gloversvilles 2nd Ward Supervisor, was also in attendance at Hawkins speech.

DeSantis, and incumbent council Democrats First Ward Councilwoman Marcia Weiss and 3rd Ward Councilwoman Betsy Batchelor also did not attend the speech. Weiss and Batchelor have also run on DeSantis Gloversville Party ticket in the past.

If elected, Hawkins would not be the first African American elected to city-wide office in Gloversville, which was former Republican Councilman-at-Large James Robinson, or the first woman, former Mayor Susan Hammond, but she would be the first African-American woman to win a city-wide election.

DeSantis said he wants to withhold any comments regardingthe council races until he knows for certain who is running for all of the open council seats: council-person-at-large, 1st Ward, 3rd Ward and 5th Ward.

DeSantissaid he knows Hawkins and holds her in high regard.

Ive worked with Lashawn on a couple of things, DeSantis said. Shes a member of our wider team in the community whos going through the mandatory police [reform] review, and all of that, which has really been a lot of work for our police chief, and hes doing a great job with that. Shes really a community player, a team player, and she has a really positive attitude. Im always very supportive of anyone who wants to get involved, because the more voices we have at the table, the better.

DeSantis said he will not be attempting to fill out a complete ticket for his independent party the Gloversville Party. He said he formed the party as a means of getting beyond partisanship, but he will have an informal process for candidates who want to also circulate an independent petition to run as part of the Gloversville Party.

Former Councilman-at-Large Steve Smith Tuesday said he will not be running for the office again this year. Smith is a registered Democrat from the 4th ward who was appointed by the council to the at large office after DeSantis was appointed acting mayor in 2019. Smith also ran on the Gloversville Party line, but he was defeated by current Councilman-at-Large William Rowback Jr.

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Activist seeks seat on Gloversville council - The Daily Gazette

It took a long time for me to get to the stage where I understood everything I had to do to create a balance and effortlessly float. Photograph: iStock

Its four years ago this month since my mental health took a bad jump off the diving board and belly-flopped into my life.

Stinging, it stayed, splashing about, making waves that almost drowned me for a good two years. Give or take a day or two.

I had a three year old. A long commute to work. And I was pregnant. The pregnancy was complicated and as those waves slowly started to wash over my head, I could feel myself sinking. An armband or two, aka a counsellor, my husband, our daughters and family kept me afloat but there was only so much they could do. I had to learn to swim again but first I had to face my fear of drowning.

Postnatal depression, anxiety and everything that comes along with a troubling depiction of yourself, is crippling. Much of my problem was down to the fact that, in the initial stages, I believed I was a great swimmer and nothing could knock my confidence. But some waters are riskier than others and even the best swimmers can get into difficulty.

I had barely given my mental health a second thought.

I was who I was and why would that change?

But life throws a few storms and I was never a sea swimmer. Slowly, I began to not recognise myself. Everything simple became extraordinary and I couldnt keep up. I became frustrated, overwhelmed, irritable, angry and exhausted beyond belief as the waves became bigger and my small arms couldnt keep me afloat. I was drowning and it was the scariest time of my life.

It took a lot of lessons, a lot of practice and I needed to be rescued on occasion but thats okay. Its more than okay because all of us need a helping hand at times, the best and worst of times. Most importantly, I didnt drown. No matter how much my head dipped under water, it would bob up on the surface time and time again.

There were three things, outside of the support I received from those around me, that helped me back to where I am now. Not necessarily anxiety free but aware and conscious of how to manage and support my ever-growing and changing mental health.

Firstly, and this was not the first thing that came to mind when trying to get myself back in lane, I learned to understand the emotions that scarily rose within me.

Our minds are complex machines. We run on a pattern of electrical charges which I wont claim to know anything about; but what I do know is that the pattern is complicated and our associated feelings can be obscure and multifarious. I felt an anger like I never experienced before, a frustration and desperation. They terrified me but I learned, slowly, that they were there for a reason as an odd protection as I battled thoughts and difficult situations.

Allowing myself to feel was a turning point. I was scared by the unrecognisable and out-of-character reactions, but by ignoring them I was not understanding them. I was not allowing myself to feel scared, hurt or overwhelmed. I had been shutting down and what is the point of that when you need to move?

Secondly, I paused.

I had spent so much of my time thrashing about in these dark waters. Blindly and frantically attempting to swim. No rhythm, no thought, no skill. Not a pointless effort but not getting me anywhere. I suffered tremendous anxiety attacks. Daily, sometimes hourly. And I incoherently forced my way through them until I learned to pause, to breathe and refocus those incredible patterns in my mind. Slowly those attacks became less frightening, they didnt last as long and I was swimming again, badly but swimming.

And finally, I took a step back from the guilt I had as a mother and put it all into perspective.

The guilt of my three year old taking the brunt of my emotions, seeing me cry endless tears and watching me battle an attack. I felt neglectful when I was far from it, so I switched my attitude. But I will admit this took a long, long time. I had to recognise that I needed to look after myself before I could truly look after anyone else.

It was the old you cant pour from an empty cup mantra and at times my cup was bone dry. This was towards my brighter days, when the waters had calmed somewhat but there was also a risk of rough seas.

It took a long time for me to get to the stage where I understood everything I had to do to create a balance and effortlessly float. The difficult thing about swimming, is that no one else can do it for you. You have to move your own arms and legs. And have confidence in your ability.

AwareSupport Line (Freephone) 1800 80 48 48 ParentlineLocall 1890 92 72 77 Nurture CharityPhone (01) 843 0930 Post Natal Depression IrelandPhone (021) 492 2083

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Mental health: I was drowning and it was the scariest time of my life - The Irish Times