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Loneliness isn’t just an emotional experience, as Dr. John Cacioppo’s groundbreaking research from 2002 reveals—it’s a biological one. In his study Loneliness and Health: Potential Mechanisms, Cacioppo shows how loneliness can disrupt our body's systems, from the cardiovascular to the immune system, leading to long-term health issues like heart disease, high blood pressure, and poor sleep quality. 

Cacioppo’s research goes further to explain how loneliness impacts our physical well-being. It not only raises blood pressure and disrupts sleep but also changes how our heart and blood vessels react to stress. People who feel isolated often have a higher Total Peripheral Resistance (TPR)—basically, their hearts are working harder to pump blood. This strain, over time, increases the risk of more severe health problems, especially as we get older.

But here’s the twist—loneliness doesn’t just affect our bodies. It also influences our behavior. Lonely individuals tend to develop poorer health habits, that is followed by sleep disturbances. Research also suggests that this lack of restorative sleep can worsen both mental and physical health over time.

So, What Can We Do About It?

While the physical effects of loneliness can seem daunting, we hold the power to change. Loneliness is like a signal, much like hunger or thirst—telling us something important is missing: connection.

If you’re someone who believes in personal growth, here’s the question to ask: How can I take control of this or change the situation? 

1. Quality Over Quantity

It’s not about having tons of friends or constantly being surrounded by people. Dr. Cacioppo’s research emphasizes that the quality of relationships matters more than the number. Invest in deep, meaningful connections—whether that means reconnecting with a close friend, strengthening family bonds, or joining a group with shared interests. These relationships can act as a buffer, protecting you from the harmful effects of loneliness.

2. Acts of Kindness

Small gestures can have a big impact. Research shows that helping others, whether by volunteering or lending a hand to a neighbor, not only strengthens your social connections but also reduces feelings of loneliness. Plus, acts of kindness can boost your mental health, making you feel more connected and fulfilled.

3. Reframe

Loneliness and isolation can be harmful, but being alone doesn’t always have to be negative. I recommend to use this time to reflect on your goals, your dreams, and how you want to grow. Instead of seeing alone time as something to avoid, think of it as an opportunity to nurture yourself—whether through hobbies, learning something new, or simply practicing mindfulness. Some of the greatest personal growth happens during these moments of self-reflection.

4. Take Small, but Intentional Steps

As much as we don’t like it, change doesn’t happen overnight. But it does start with small steps. Whether that’s scheduling more time with loved ones, joining a new community, or picking up a new hobby, each action helps create meaningful change. Take ownership of your personal growth. Even slow progress puts you back in control of your journey.

Speaking of Taking Control, Loneliness can feel overwhelming, but it’s important to remember that you hold the power to change your circumstances. While factors like often disconnected world can contribute to loneliness, taking charge of your personal growth and relationships can make all the difference. Whether you choose to deepen your connections or embrace alone time in a positive way, you have the ability to reshape your experience.

So, as you think about this, ask yourself: What can I do today to build more meaningful connections? Your health—and happiness—might just depend on it.

To dive deeper into the research, you can explore the full study through the link below.

Loneliness and Health: Potential Mechanisms

Oct 11, 2024

Reading Poverty, by America by Matthew Desmond hit me hard. I know firsthand what it feels like to struggle—to face barriers that seem insurmountable while trying to make it. But after finishing this book, I’m not just frustrated; I’m conflicted, even angry. How is it that we, with all our resources, knowledge, and human capacity for empathy, still fail to solve the problems of poverty? 

Desmond's book doesn’t just talk about poverty; it exposes how systems keep it alive. It’s not about individual failure—it's about deliberate policies, choices, and a society that too often looks away. This understanding doesn’t make it easier; in fact, it makes it harder because it forces us to confront the uncomfortable truth that poverty is maintained by design. And yet, as overwhelming as it feels, it also reveals something powerful: If poverty is built by systems, it can be dismantled.

But where does that leave me? Where does that leave us? Sometimes, I feel hopeless. Many of us have been there, facing financial struggles while trying to navigate adult life. No matter how hard one work or how much one try, the system is stacked against us. And reading about how poverty persists, how it’s intertwined with our very structures, can leave anyone feeling powerless. But the thing is that we can’t afford to stop at hopelessness.

I am repeating myself again when i say to myself that "Change doesn’t happen all at once". I know this from personal experience. When you come from nothing, every step forward feels slow. But small steps matter. Just like when we face personal challenges, we don’t fix everything in a day. And as Desmond’s book reminds me, that’s what we need to do as a society.

The problems are massive. But they’re not beyond our collective reach. We need to confront the uncomfortable reality of our roles in this system. How do we contribute, knowingly or unknowingly? And what can we do, even in small ways, to push for change? Whether it’s demanding better policies, supporting local organizations, or simply but most importantly educating ourselves and others.!

At times i feel like I have had to fight for every bit of progress in my life when it does not seem same for others. And that fight has taught me something crucial: We can’t give up, no matter how hard it feels. Society has a way of making us believe the problems are too big to solve, but history shows us otherwise. It’s not easy to solve the problems in our society like poverty, but we have to keep digging deeper, pushing for more, even when the path seems unclear.

So, as you reflect on this, ask yourself: What’s my role in this? And more importantly, What can I do today, even if it’s small? Because, just like in our personal battles, those small actions will eventually shape the bigger picture.

If you’re interested in exploring the ideas further, and reading the book by yourself, you can purchase Poverty, by America by Matthew Desmond through the link below

Poverty, by America by Matthew Desmond

Have you ever thought about manifesting as a superficial concept? Vision boards, affirmations? all seemed like "let's feel good" exercises that had no real substance. It took me a long time to actually start reading The Source by Tara Swart, even though I really liked her ideas during interviews and discussions. The Source truly shifted my perception of manifestation. This book helps us understand how our brains function and how we can use that knowledge to actively create the lives we want.

One of the most compelling aspects of Swart’s book is how she brings together neuroscience, psychology, and practical exercises. She introduces the concept of the Action Board as a tool for manifesting. But it’s not about "cutting out a photo of a mansion from a magazine and expecting to wake up in it" kind of way. It’s about how using visual cues can rewire your brain, help you recognize opportunities, make better decisions, and take action.

 The Science Behind Manifesting

Dr. Swart explains that our brains are essentially pattern-recognition machines. By focusing clearly on what we want, our brains function to look for opportunities aligned with that vision. This is about setting up a mental framework that allows us to see possibilities that are already there, but we often overlooked in the past because we weren't wiring our brains to see them.

Furthermore, Dr. Swart explains the Reticular Activating System (RAS), a part of the brain that acts as a filter for information. When we create an action board and consistently see images that represent our goals, we program our RAS to be on the lookout for anything related to those goals. It’s like wanting to buy a new car of a certain model and then seeing that model everywhere—the difference is, now we’re doing it with our aspirations. The opportunities were always there; we just weren’t looking for them.

What struck me most was the idea that our brains are constantly filtering information based on what we believe and where our attention goes. If we’re not deliberate about what we focus on, we can miss out on the things we want and so much more.

Another way to see it is that "this isn’t just about manifesting material success"; it’s about shaping the life that feels deeply aligned with our values. What are we choosing to notice? Are we focusing on scarcity or abundance? Obstacles or possibilities? It’s the kind of perspective shift that can change how we experience our lives every day.

 Building an Action Board

I have had experiences in the past similar to building a vision board. I believe it is not a new concept to many. However, the difference Dr. Swart highlights in her book is that "it’s about crafting something that resonates with who we are and who we want to become, emphasizing the feelings and values behind our goals."

After reading The Source, I decided to give it a try. I had ideas about my goals and visions for my future in different aspects of my life. Then, putting those into an action board gave me more structure and organization. This structure alone made it easier for me to digest the ideas I thought were too big and impossible. Now, it has become much easier to see, and it led me to ask important questions of myself and those who can support my goals.

The biggest shift was realizing that the action board isn’t about superficial wants—it’s about tapping into a deeper sense of purpose. It’s about building a daily visual reminder of what truly matters to me—not just in terms of things I want to have, but the kind of person I want to be. Aligning my actions with those values is what gives meaning to each step I take.

Making It Practical

Dr. Swart doesn’t tell you to just think positively, create an action board, and then sit back and let the universe work it out. She makes it very clear that manifesting requires action. Making an action board is only step one. The real challenge is keeping those goals front and center while putting in the daily work to bring them to life.

Dr. Swart reminds us that manifesting is just as much about mindset as it is about action. Training your brain, breaking bad habits, and using visual tools like an action board are only the beginning. It’s about showing up, doing the work, and taking those tangible steps towards the future you aspire to. The blend of neuroscience and practical action makes manifesting a reality. It’s not wishful thinking; it’s putting yourself in a position where success becomes a natural outcome of your decisions and efforts. However, I can't help but think that sometimes the path to our desired future is not a straight line. As much as we make 100% effort, sometimes our path comes with roadblocks. But having a vision and taking action makes each challenge feel more manageable and sometimes even worthwhile.

Since creating my action board, I’ve noticed some shifts. I haven’t suddenly found myself living my dream life, but I’ve realized I am on the right path in some aspects. I’ve started seeing opportunities that I know I would’ve missed before. I’ve become more confident to ask questions and seek opportunities. Whether it’s a conversation that sparks an idea or a small moment that leads to something bigger, having my action board has helped me stay aware and ready for the possibilities around me.

More importantly, there’s been a change in my sense of control. The action board isn’t just a bunch of images but a reminder of my commitment to myself. Knowing that I’m actively shaping my reality has been empowering. It’s not about the universe doing the work for me; it’s about me being willing to do the work for myself. This book reminded me of something my mom always tells me: "Fortune favors the diligent" (maybe this translation sound more closer! "When you strive, destiny strives with you").

If you’ve ever felt that manifesting was too abstract or just a bit too "woo-woo" for your taste, give this book a shot. It’s explained through science, action, and tangible steps which made idea of manifesting genuinely practical.

Who knows! It might just help you take that first step toward the future you want—and, more importantly, help you see that every step along the way matters just as much.

please check out the book here if you would like to buy a copy.