Posted on by Max Herrera

Hyper-Empathy as a Strength

Previously, I talked about the Hyper-Empathy Syndrome. In short, Hyper-empathy Syndrome is a term used to describe a condition where an individual experiences an unusually intense level of empathy, often to the point where it becomes overwhelming or disruptive to their daily life. People with hyper-empathy are highly attuned to the emotions, pain, and experiences of others, sometimes to the extent that they feel others’ emotions as if they were their own. This heightened sensitivity can lead to emotional exhaustion, difficulty setting boundaries, and challenges in maintaining their own well-being.

If you or someone you know struggles with hyper-empathy, remember that it’s okay to seek help and prioritize your own well-being. Empathy is a gift, but it’s important to care for yourself as much as you care for others. 

Key Characteristics of Hyper-Empathy Syndrome

  1. Intense Emotional Absorption: Individuals with hyper-empathy may deeply internalize the emotions of others, feeling joy, sadness, or pain as if it were their own.
  2. Difficulty Distinguishing Between Self and Others: They may struggle to separate their own feelings from those of others, leading to emotional confusion or overload.
  3. Overwhelming Compassion: They often feel compelled to help or fix others’ problems, even at the expense of their own needs.
  4. Emotional Exhaustion: Constantly absorbing others’ emotions can lead to burnout, anxiety, or depression.
  5. Boundary Challenges: People with hyper-empathy may find it hard to say no or set limits, as they fear causing distress to others.

Causes of Hyper-Empathy

While the exact causes are not fully understood, hyper-empathy may be linked to:

  • Neurological Factors: Some research suggests that hyper-empathy may be related to heightened activity in brain regions associated with emotional processing, such as the mirror neuron system.
  • Psychological Factors: Trauma, childhood experiences, or certain personality traits (e.g., high sensitivity) may contribute to the development of hyper-empathy.
  • Conditions Like Autism or ADHD: Some individuals with autism (particularly those formerly diagnosed with Asperger’s syndrome) or ADHD may experience hyper-empathy as part of their neurodivergence.

Challenges of Hyper-Empathy

  1. Emotional Overload: Constantly feeling others’ emotions can be draining and overwhelming.
  2. Neglect of Self-Care: Individuals may prioritize others’ needs over their own, leading to physical and emotional neglect.
  3. Difficulty in Relationships: Hyper-empathy can create imbalances in relationships, as the individual may struggle to assert their own needs or boundaries.
  4. Guilt and Anxiety: They may feel guilty for not being able to help everyone or anxious about others’ well-being.

Managing Hyper-Empathy

While hyper-empathy can be challenging, it can also be a gift when managed effectively. Here are some strategies for coping:

  1. Set Boundaries: Learn to say no and establish limits to protect your emotional energy.
  2. Practice Self-Care: Prioritize activities that recharge you, such as meditation, exercise, or spending time in nature.
  3. Develop Emotional Detachment: Practice mindfulness or grounding techniques to help distinguish between your emotions and those of others.
  4. Seek Support: Talk to a therapist or counselor who can help you navigate your emotions and develop healthy coping mechanisms.
  5. Channel Empathy Positively: Use your empathy in constructive ways, such as volunteering or advocating for causes you care about, without overextending yourself.

Hyper-Empathy as a Strength

While hyper-empathy can be overwhelming, it also has its positives. Highly empathetic individuals are often compassionate, intuitive, and skilled at understanding others’ perspectives. When balanced with self-care and boundaries, hyper-empathy can be a powerful tool for building meaningful connections and making a positive impact on the world.

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Posted on by Max Herrera

A healthy world

Here I’ll share some practical tips that anyone can adopt to help combat global pollution. These simple yet impactful actions can make a significant difference in our fight against climate change and rising contamination levels. Let’s explore how small changes in our daily lives can contribute to a cleaner, healthier planet!

Climate Change

  • Replace conventional and old light bulbs: With this simple task we’re freeing our planet of 68 kilograms of CO2 per year. The option of saving bulbs or bulbs of low flow cares for the environment (and also cares for our pockets).
  • Use the car less: I recommend going more for cycling, public transport or walking to help protect the environment (and our health). By not using the car we avoid half kilogram of CO2 per mile of journey. The overuse of the automobile encouraged to make new roads and such decision caused a great impact on the territory and destroyed beautiful landscapes, and in addition to that there is more traffic noise, which causes more stress for those living near such noise.
  • Recycle more: By recycling we will save more than one ton of CO2 yearly. But recycling is not the answer, here the question is: how to avoid generating all that waste?, i.e., we should buy only what we really need and keep out of the levels of consumerism. Further, when choosing our goods we should prefer the ones with less packaging and pick reusable bags for our purchases. At the time of purchasing beverages is better to buy glass bottles because they are easier to recycle and they do not use the amounts of fuels as requiered for plastic and paper (besides, production of paper and plastic releases many chemicals into the air, rivers and seas).
  • Examine the tires of your car: In this issue we recommend keeping tires inflated to the corresponding pressure since taking into account this recommendation saves fuel combustion in a 3%. Each gallon of gasoline less implies 9 kilograms of CO2 less reaching the atmosphere. And it should be emphasized that it is recommended to use the car only when necessary.
  • Use less hot water: To warm the water uses too much energy, especially in the winter time because the environment is colder than normal. The same is recommended to wash clothes using cold water as it would save about 230 kilograms of CO2. It is also important to use water that is needed in such tasks as washing the car, washing dishes etc. And remember not to leave water valves open.
  • Avoid using too much packaged products: You can save 545 kilograms of CO2 if you avoid generation of 10% of garbage. This helps to a great extent because if we create a culture to choose products with less packaging producers make products with less packaging and thus avoid much of pollution.
  • Set the thermostat on the car properly: to set two degrees higher in winter and lower it 2 in summer, you can save 900 kilograms of CO2 with this simple adjustment in a year. You should not use the heater where it is not necessary because the car engine will make more effort and will burn more fuel.
  • Plant a tree: this recommendation is important because every tree in its lifetime absorbs about one ton of carbon dioxide. I recommend watering at night or when the sun is hidden because the tree would absorb more water since it is not evaporated by the sun.
  • Turn off electronic devices: Turning off the TV, Bluray, stereo, and computers when not in use can save thousands of kilos of carbon dioxide a year. There is no need to have the TV on when nobody is watching it.

Water

Consume the really needed amount of water. Avoid unnecessary water costs with these tips:

  • Do not leave the tap running while you brush your teeth or shave.
  • Do not wash the foods with the tap open; use a container. Upon completion, this water can be used for watering plants.
  • Do not use any soap under running water.
  • Use the washing machine and dishwasher only when they’re fully loaded.
  • Do not throw sticks, paper, cigarette butts, sanitary towels, tampons or condoms. Put them in a garbage basket.
  • Repair leaks immediately. 10 drops of water per minute represent 2,000 liters of water a year wasted.
  • Use native plants that require less care and less water.
  • Reuse as much water as you can. Reused water is fine for bathrooms, cleaning floors, or washing the front of your home.
  • Do not empty the tank without a real reason to do it .
  • Do not throw the oil sinks. They float on water and are very difficult to remove.
  • Do not throw any garbage into the sea, rivers or lakes.
  • Water gardens and streets with potable water.
  • The best time to water is late afternoon as it prevents evaporation.
  • Gel, shampoo and detergents are not environmentally friendly. They should be used sparingly and where possible choose organic products.
  • Do not forget to plant a tree at least once in your life.
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Posted on by Max Herrera

A Few Thoughts on Procrastination

Procrastination is the act of delaying or postponing tasks, often leading to feelings of guilt and anxiety. It often stems from fear of failure, perfectionism, or a lack of motivation. For instance, a student might delay starting their project because they’re worried it won’t meet their own high standards, which can create a cycle of anxiety and avoidance. This tendency not only affects productivity but can also erode self-esteem and increase stress levels.

To overcome procrastination, one effective strategy is to break tasks into smaller, manageable parts. For example, instead of tackling a whole research paper at once, a student could focus on writing one paragraph or even just conducting some preliminary research. Setting specific, achievable goals can make a daunting task feel less overwhelming. Additionally, using techniques like the Pomodoro Technique—working for 25 minutes followed by a 5-minute break—can help maintain focus and reduce the temptation to procrastinate.

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Posted on by Max Herrera

10 easy tips to cope with stress

  1. Know yourself: Learn to recognize your reactions to stress and think of them as a warning: some stressors are bothering you.
  2. Research about such stressors: A cornerstone to cope with stress. Take a few minutes to elaborate a list of people, activities, events, things that bring in stress to your life. Specify the more immediate stressors: work, family, money? Is it possible to diminish the effect of the stressors?
  3. Put things in right context: Maybe you are stressing about relatively small things which will be soon forgotten. No matter your stress, worries, results, your failure or your success, the world will keep going around. Think carefully about your stressors: they might seem catastrophic monsters, but they’re just problems which will be forgotten as time goes by. Therefore, don’t rush through life, learn to take things slow. Enjoy your family, your meals, your nature, your life. What have you done today to reward the great person you are? Read more
Posted on by Max Herrera

The Path of Self-Esteem

Believing in oneself, in our capabilities, loving ourselves, that’s self-esteem. It does not depend on what other people think about us; it only depends on how (and what) we think about ourselves. People who suffer from low self-esteem (and low self-esteem is a real illness, a disease) are constantly seeking for approval of other people, there in the outside world. Of course everyone wants to be approved, loved and even admired by those around us. But we have to start by loving ourselves, and respecting each other internally.

Path of Self-Esteem

Be strong. If we always try to impress by pretending what we are not, if we desperately seek applause or consent, if we need approbation of others, all the time, because otherwise we get depressed and let ourselves down, is because we lack sufficient self-esteem. We must not use appearances to hide our weakness and our lack of faith. It is as if beneath the tinsel we secretly know that our underwear is old, dirty and worn. That will also be perceived by our peers, and an x-ray machine is not needed to find it out. The feeling of worthlessness is transmitted. Because if you do not love yourself, no one will love you, and if you think you are worthless, other people will think it too.

Low self-esteem is a new concept in psychology, and its use has become commonplace, everyday, is the talk of the world. It might lead to real painful, dramatic suffering. An internal emptiness produces low self-esteem, inner loneliness, feeling nothing. To compensate for this deficiency some people try to link up with people they consider important and cool. Others flaunt their economic power, or knowledge, or of the trips they’ve made, or their acquired properties. No matter the mask, low self-esteem cannot be hidden. Think about all that people who seemingly had it all and ended painfully… they lacked the main thing: self-esteem, and they’ll need to follow the path of self-esteem.

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Posted on by Max Herrera

Understanding Hyper-Empathy Syndrome

Hyper-empathy syndrome, often referred to as heightened empathy, is a condition characterized by an overwhelming ability to feel and understand the emotions of others. While empathy is a valuable trait that fosters connection and understanding, individuals with hyper-empathy experience these feelings to an extreme degree, often leading to both positive and negative consequences in their lives. Hyper-empathy is the double-edged sword of sensitivity. This blog post touches upon into the nuances of hyper-empathy, exploring its advantages, disadvantages, and the broader implications for those who experience it.

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Posted on by Max Herrera

Learning to Believe

If we believe that we are able to do something, we’ll do it. If we believe we cannot do something, we won’t do it. The fact of believing or not influences our results, regardless of the area: sportive, economic, professional, personal, etc. If we repeat an assert a lot of times, we will ultimately believe it, and by carrying it out, we are able to modify our behavior. In other words, we reprogram ourselves. Words believe and belief take a central role and a special interest in regards to our capacity for success. In every case, we must research, recur to introspection and identify which beliefs are limiting us and preventing us from acting the way we’d like to. Beliefs are born and consolidate to produce, afterwards, positive or negative effects. Such beliefs influence our decisions. In fact, a belief is a deeply-rooted conviction.

We should differentiate clearly between beliefs and ideas. An idea is the mental image, devoid of action, which subsequently creates the belief. The belief, in turn, is a deeply-rooted conviction which influences our behavior and is present in our decision-making process. Beliefs stem from ideas, bearing positive or negative nuances. An idea can turn into a positive belief which will help us to personal growth and self-improvement. Our problems start when ideas are limiting, creating limiting beliefs, and dangerously constraining our behavior.

Furthermore, beliefs are affected by a series of events which surround an individual and influence his ideas. These events are: cultural background, job, opinions, accumulated experience, and the circle of influence. On each of these events a person develops her own ideas which will ultimately be reflected on the beliefs she embraces.

The constant search of negative references and the mental repetition of limiting phrases such as “I’ll never make it” lead us to unconsciously adopting negative behaviors. In this context, we are subjugated by the negative suggestions that we repeat to ourselves incessantly. The only way to break free from this constraining spiral is to be aware of our power to change negative approaches. Change has to start right now.

That’s why it’s so important to have and to form positive ideas, in order to let them to turn into deep, automatic positive beliefs. In this way these positive beliefs will influence our behavior, and will lead us to a successful life, full of victories. Hence, the first sentence of this post: If we believe that we are able to do something, we’ll do it. If we believe we cannot do something, we won’t do it.

Exercises

  • Repeat 5 times: “I am a positive person, I can achieve my goals and I…” (complete the phrase)
  • Identify a negative idea you have. Think about how you could turn it into a positive idea.
  • Meditate about your main goals right now. Are they realistic, are they attainable?
  • Do you fear failure? Meditate about this: Fearing failure is natural. Everyone fails. The problem is not failure, the problem is to halt after failing. Winners, leaders keep trying, and that’s why they’re are successful and different.
Posted on by Max Herrera

Breathing for Stress Relief

As psychological stress in our lives keeps growing, breathing in our activities is becomes increasingly shorter and faster, that is, we tend to inhale less oxygen as we exhale more. This causes our body to become quickly tired because of low blood flow due to the small amount of oxygen and the high levels of carbon dioxide. In turn, the physical fatigue stresses the muscles that support the spine and the weight of our body, generating unnatural pressure on the lungs and other internal organs. For its part, the brain, not receiving adequate amounts of oxygen, begins to reduce performance, and this causes drowsiness among other problems. Further, the diaphragm, when not working properly, makes little effort and loses tone, thus contributing to the reduction of lung capacity.

That is why it’s very important to learn to breathe properly, with simple exercises and frequent practice. Before going on, I recommend to review my previous post on mindful breathing. Now I’ll present here a simple routine for stress relief through breathing. Remember that breathing is especially important for those who suffer from stress, high blood pressure, anxiety or digestive problems. These symptoms and problems are typically the result of the body staying in conflict due to an disequilibrium of the parasympathetic and sympathetic nervous systems. As our body is burdened with stress, our sympathetic nervous system is stimulated so often that it begins to dominate the parasympathetic nervous system resulting in chronic elevated blood pressure and heart rate, nervousness, anxiety and muscle tension, bowel problems. In this sense, the goal of this breathing exercise cleanses the body of diseases, steadies the mind, helps in concentration, improves digestion and increases appetite. The exercise can also be done anywhere and at virtually any time:

  1. First locate a quiet and comfortable place. Make sure the room is not too bright. If you prefer to play music, choose relaxing themes and set them to a reasonable volume level.
  2. Sit or stand in a relaxed position.
  3. Slowly inhale through your nose, counting to five in your head. As you breathe, let your abdomen expand outward, rather than raising your shoulders. This is a more relaxed and natural way to breathe, and helps your lungs fill themselves more fully with fresh air, releasing more old air.
  4. Let the air out from your mouth, counting to nine in your head as it leaves your lungs. If you like, you can make your throat a little tighter as you exhale so the air comes out like a whisper. This type of breathing is used in some forms of yoga and can add additional tension relief. Try for several breaths to make your breathing as quiet, slow, regular and deep as possible. Repeat the exercise several times (at least 10 times).

This simple exercise can also be used for meditation and visualization.

Closing tip: If you need quicker stress relief, try inhaling slowly, holding your breath for about 2 seconds, and then exhaling slowly. Repeat this process twice.

Posted on by Max Herrera

On Anxiety

Anxiety is a state of restlessness, and most of the time such state cannot be justified. It is not fear of something concrete at the outside but expresses our inner emotional conflicts. The person feels threatened by something of unreal nature, and is unable to handle such emotions. The anxious person may have been conditioned very early and may continue to be anxious in adulthood. It then becomes a characteristic of his nature that pervades all their actions and which turns the person in a candidate to suffer stress. Anxious people are fast, are always in a hurry, can not afford the time for all the activities they want to develop and are used to work on two or three things at once. When eating, anxious people swallow whole foods -tasteless- and consequently often suffer from dyspepsia, indigestion, bloating, irritable bowel, etc.

on anxiety
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Posted on by Max Herrera

What is Mindful Breathing?

In my previous post, The Transformative Power of Meditation, I touched upon Mindful breathing (also referred to as Conscious breathing). Mindful breathing is a simple yet powerful practice that can have a profound impact on your physical, mental, and emotional well-being. In today’s fast-paced world, where stress and distractions are prevalent, incorporating mindful breathing into your daily routine can help you find peace, clarity, and presence. Let’s explore the art of mindful breathing, its techniques, and the myriad benefits it offers for overall health and wellness.

What is Mindful Breathing

What is Mindful Breathing?
Mindful breathing, also known as deep breathing or diaphragmatic breathing, is a mindfulness practice that involves focusing on your breath to cultivate awareness, relaxation, and inner peace. By paying attention to the sensations of each inhale and exhale, you can anchor yourself in the present moment, quiet the mind, and reduce stress and anxiety. Mindful breathing is a fundamental aspect of mindfulness meditation and can be practiced anywhere, anytime.

Benefits of Mindful Breathing
The benefits of mindful breathing are numerous and far-reaching. By incorporating mindful breathing into your daily routine, you can reduce stress and anxiety, lower blood pressure, improve focus and concentration, enhance emotional regulation, and promote relaxation and calmness. Mindful breathing can also boost energy levels, increase self-awareness, and foster a sense of inner peace and well-being.

Techniques for Mindful Breathing

  1. Deep Belly Breathing: Find a comfortable seated or lying position, place one hand on your abdomen and the other on your chest. Inhale deeply through your nose, feeling your abdomen rise as you fill your lungs with air. Exhale slowly through your mouth, feeling your abdomen fall. Repeat this deep belly breathing for several breaths to promote relaxation and stress relief.
  2. Counting Breaths: Focus on your breath as you inhale and exhale, counting each breath cycle from one to five. Concentrate on the rhythm of your breathing and the sensation of air entering and leaving your body. If your mind wanders, gently bring your attention back to your breath and continue counting. This technique can help improve focus and mindfulness.
  3. Box Breathing: Box breathing is a technique that involves inhaling, holding the breath, exhaling, and holding the breath again, each for a count of four. Visualize tracing a square or box shape as you breathe, inhaling for four counts, holding for four counts, exhaling for four counts, and holding again for four counts. Repeat this box breathing pattern for several cycles to calm the mind and body.
  4. Alternate Nostril Breathing: Sit comfortably with a straight spine, using your right thumb to close your right nostril and your ring finger to close your left nostril. Inhale through your left nostril, then close it with your ring finger and exhale through your right nostril. Inhale through your right nostril, close it, and exhale through your left nostril. Continue alternating nostrils for several breaths to balance energy and enhance focus.
  5. Sama Vritti (Equal Breathing): Sama vritti is a technique that involves inhaling and exhaling for an equal count, such as inhaling for a count of four and exhaling for a count of four. Focus on creating a smooth and steady rhythm with your breath, maintaining a consistent pace throughout the practice. Sama vritti breathing can promote relaxation, balance, and harmony within the body and mind.
  6. Ocean Breath (Ujjayi Breathing): Ujjayi breathing is a technique that involves creating a soft whispering sound in the back of your throat as you breathe. Inhale deeply through your nose, slightly constricting the muscles at the back of your throat to create the sound of ocean waves. Exhale slowly through your nose, maintaining the gentle constriction. Ujjayi breathing can help calm the mind, regulate emotions, and deepen your meditation practice.
  7. 4-7-8 Breathing: The 4-7-8 breathing technique involves inhaling for a count of four, holding the breath for a count of seven, and exhaling for a count of eight. Start by exhaling completely, then inhale quietly through your nose for four counts, hold your breath for seven counts, and exhale audibly through your mouth for eight counts. Repeat this 4-7-8 breathing pattern for several cycles to promote relaxation and reduce stress.
  8. Visualization Breathing: Combine mindful breathing with visualization by imagining a peaceful scene or symbol as you inhale and exhale. Picture yourself in a serene natural setting, such as a beach, forest, or mountain, and breathe in the tranquility and beauty of the surroundings. As you exhale, release any tension or negative thoughts, letting go of stress and worries. Visualization breathing can enhance relaxation, focus, and creativity.
  9. Progressive Relaxation Breathing: Progressive relaxation breathing involves tensing and relaxing different muscle groups in coordination with your breath. Start by inhaling deeply and tensing a specific muscle group, such as your shoulders or fists. Hold the tension for a few seconds, then exhale and release the tension, allowing the muscles to relax completely. Continue this progressive relaxation technique with different muscle groups to reduce physical tension and promote relaxation.
  10. Mindful Breathing Meditation: Set aside dedicated time for a mindful breathing meditation practice, finding a quiet and comfortable space where you can sit or lie down. Close your eyes, focus on your breath, and observe the sensations of each inhale and exhale. Allow your breath to be your anchor to the present moment, letting go of distractions and thoughts. Practice mindful breathing meditation for several minutes to cultivate mindfulness and inner peace.
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