The Shrinkology Solution by Meg Arroll

Author:Meg Arroll
Language: eng
Format: epub
Tags: ebook
Publisher: Quadrille Publishing Ltd
Published: 2018-03-21T04:00:00+00:00

Quick fix

Find your super-power pose!

Body language is hugely influential to everyone and this is a great quick fix for Magpies, who are enticed by health messages in the media. It will instantaneously increase confidence and make you feel more grounded so that you can hold strong to your Shrinkology Fundamentals, ignoring any muddling marketing messages.

• Stand with legs shoulder width apart, feet flat on the ground

• Keep your head up, looking straight forward

• Place your hands on your hips

• Channel your inner Super Hero and imbue strength, force and composure

Studies show that power posing like this for just two minutes is enough to increase levels of testosterone (the dominance hormone), reduce cortisol (the stress hormone) and boost your feelings of power.102

Take a ride

Rollercoasters are a great way for Magpies to genuinely ‘let go’, experience a loss of control, and feel the rush of adrenaline and feel-good endorphins in a safe environment. The excruciatingly slow pull to the highest point of the ride is a great time to put life into perspective – when you get to the top, breathe in deeply and really feel the anticipation. This type of safe adrenaline rush helps to overcome fears and increases confidence, especially for those Magpies who are not regular coaster-riders. Also, these will burn calories while ‘sitting’ (between 40 and 70 calories per ride), tone muscles and even help people pass small kidney stones.103

Do your homework

(slow-build, longer-term hacks)

Reality check on perfectionism

While having aims and goals is a positive aspiration, Magpies can be overly perfectionist. Although it is admirable to want to be the best you can, problems can arise if this self-induced pressure leads to frustration and inner criticism. For some, it can result in feelings of anxiety and depression. Perfectionism can also, conversely, cause you to procrastinate or even avoid tasks and activities altogether, for fear of not being able to do them perfectly. This means that life isn’t lived to the full; you are at risk of not achieving your full potential through unfounded fear of not getting things right. However, like all limiting beliefs, perfectionism is totally open to change. To start the reality check, have a look at the table below and be honest with yourself – do you fall into the perfectionist side of the table?

PERFECTIONIST NON-PERFECTIONIST

BELIEF I have to be perfect or no one will like me/something will go wrong/I won’t be able to get what I need from life. I am only human so I will invariably make mistakes but this is ok as I can learn from these and move on.

GOALS I set goals that are unrealistic that are very hard to achieve without significant sacrifice/self-harm. I set small, achievable goals that are realistic.

FEEDBACK I give little praise or acknowledge-ment of meeting small goals. I focus primarily on big picture without positive feedback along the way. I genuinely celebrate every small achievement. I see how important graduated steps are.

SETBACKS I see setbacks as utter failure and internalises this by thinking: ‘I failed because I am a failure.

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