“I am not what happened to me. I am what I choose to become.”
– Carl Jung
Bouncing back is a concept well understood in the context of recovering from a sports injury. Following favorite players’ comeback stories fills fans with inspiration, encourages perseverance in pursuit of personal goals, and fosters a sense of self-confidence, like we can do it if they can. Cultivating resilience in the face of all life’s challenges is a proactive way of dealing with the unexpected, the upsets and disappointments, the pitfalls and successes in life, including how to cope with trauma, chronic pain, adversity and tragedy.
Resilience: What It’s All About
An article in Forbes defines resilience as “the capacity for stress-related growth” and states that resilience has two parts related to the way you bounce back and grow:
From big work or life adversity and trauma
From dealing with daily hassles and stress
A study in Health Psychology showed that the frequency and intensity of repeated or chronic everyday life strains is strongly associated with overall health and illness, even more so than major life events.
A 2013 study found that exposure to chronic frequent negative emotion and the inability to process daily stress exacts a long-term toll on mental health.
Resilience, say researchers in an article published in Trauma, Violence & Abuse, can manifest either as “prosocial behaviors or pathological adaptation depending on the quality of the environment.” If individuals suffering from lasting effects of trauma and adversity have access to resources that help them cope, they will be more likely to develop prosocial behaviors that may facilitate healing.
Rolbieki et al. (2017) explored resilience among patients living with chronic pain and found that they showed resiliency in four ways: developing a sense of control (actively seeking information and conferring with their doctor to confirm his/her recommendations; actively engaging in both medical and complementary treatment; making social connections and exhibiting acceptance of pain and positive effect.
One surprising finding is that chronic stress accelerates aging at the cellular level – in the body’s telomeres. These are the repeating segments of non-coding DNA at the end of chromosomes. Scientists have discovered that telomeres can be lengthened or shortened – so the goal is to have more days of renewal of cells than destruction or wear and tear on them.
Researchers suggest resilience should be regarded as an emotional muscle, one that can be strengthened and cultivated. Dr. Dennis Charney, co-author of “Resilience: The Science of Mastering Life’s Greatest Challenge,” says people can weather and recover from trauma by developing and incorporating 10 resilience skills, including facing fear, optimism and social support. Dr. Charney, resilience researcher and dean of the Icahn School of Medicine at Mount Sinai in New York City, was shot as he exited a deli. Following the shooting, Dr. Charney faced a long and difficult recovery. The resilience researcher himself had to employ strategies of coping he’d studied and taught.
The American Psychological Association (APA) says that resilience isn’t a trait that people either have or don’t. Instead, resilience “involves behaviors, thoughts and actions that can be learned and developed in anyone.”
Ways to Cultivate Resilience
Among the varied ways to develop and cultivate resilience, some are more self-evident than others, yet each is worth a try when attempting to weather life’s challenges.
Act. Even small steps add to a sense of accomplishment, of being proactive instead of reactive. Start with something you feel confident you can do and ask for help if you need it. There’s a lot to be said about self-empowerment when you act in your own best interests. After all, no one else can act for you.
Add to coping resources. Everyone can benefit from having a toolkit of effective coping resources. Combat stress, depression, anxiety and other emotional, psychological and physical issues and conditions through meditation, mindful yoga, exercise and whatever helps you relax, including reading, music, doing puzzles, painting, writing and more.
Embrace flexibility. Instead of regarding your situation as no-win, steer towards an attitude of flexibility. Learn the art of compromise, as in, “I may not be able to run a marathon, yet I can manage a walk in the neighborhood with friends.” In addition, when running into fatigue or pain that prevents you from continuing, congratulate yourself on your effort and the fact that you acted to improve your resilience. Over time, you’ll get stronger and be able to do more, thus adding to your resilience and helping to improve your overall physical and mental health.
Practice optimism. Science says that some optimism is genetic, while some is learned. You can train yourself with practice in positive self-thinking to see opportunity instead of a dead-end, to view a glass as half full instead of half empty. There’s also truth in self-fulfilling attitudes. If you believe you’ll be successful in overcoming adversity, you’re more likely to succeed. The opposite is also true: If you think you’ll fail, you probably will.
Take advantage of support. When you need help, it’s OK to ask for it. In fact, when you know you have support available and are willing to use it, you’re exercising prosocial behavior. Similarly, when you can do so, offer your support to others who may need it.
Avoid personalizing. There’s no point in engaging in blame or endlessly thinking about your situation. Besides being counter-productive, it makes you feel worse. Make use of some of the healthy coping measures you’ve successfully used before and stop ruminating about what happened to you.
Regard the setback/disappointment as temporary. Nothing lasts forever, not even life-altering events, trauma, adversity and pain. You can navigate through this turbulent and emotionally trying time by realizing that this is temporary, and things will get better with your active involvement in your healing process.
Write your new story. Psychiatrists and psychologists call this “reframing” and it refers to changing your story to focus on the opportunities revealed. For example, say you’ve returned from active deployment in a war zone with extensive physical and psychological injuries. Instead of remaining steeped in the negative aspects of your experience, allow yourself to center on other senses, traits, skills and resources you have at your disposal – your empathy, understanding, ability to solve problems, a wide support network, loving family and close friends.
Cultivate gratitude. When you are grateful and actively cultivate gratitude, you are taking advantage of a basic part of resilience and in contentment in life. The more you develop gratitude, the more resilient you’ll become.
Remind yourself of other victories. This may be an intensely challenging time for you, a time when failures and negativity seem paramount and inevitable. Now is when you must remind yourself of your past successes, examples of seemingly impossible hurdles you’ve overcome, victories you’ve scored. This serves as self-reminder that you’ve come back from adversity before. You can do it again.
Enhance spirituality. Religion and spirituality have been shown as predictors of resilience in various populations studied, including returning war veterans with posttraumatic stress disorder (PTSD), trauma sufferers, children and adults who experience abuse or violence, patients enduring chronic pain. Prayer, self-reflection, communicating with a Higher Power serves as a healing balm to many who otherwise may resort to negative coping behaviors, such as drinking and drug use.
Teaching people to focus on positive emotions helps them deal with stress, new research finds.
People were taught classic positive psychology exercises such as keeping a gratitude journal, recognising positive events each day and doing small acts of kindness.
Together, the training helped reduce people’s anxiety and depression over the six weeks of the study.
The researchers focused on 170 caregivers for people with dementia.
Half were put in a control group, while the rest were encouraged to focus on their positive emotions.
People were taught eight skills:
Practice a small act of kindness each day and recognise the power it has to increase positive emotions.
Set a simple and attainable goal for each day and note down progress.
Savour a positive event through journalling or discussing it with someone.
Spot at least one positive event each day.
List a personal strength and how you have used it recently.
Use mindfulness to pay attention to daily experiences.
Identify a daily stressor and reframe it as a positive event.
Keep a gratitude journal.
Professor Judith Moskowitz, the study’s first author, said:
“The caregivers who learned the skills had less depression, better self-reported physical health, more feelings of happiness and other positive emotions than the control group.”
The results showed that those who learned the positive psychology exercises experienced a 7 percent drop in depression scores and 9 percent drop in anxiety.
This was enough to move people from being moderately depressed to being within the ‘normal’ range.
Professor Moskowitz chose dementia caregivers as the disease is on the rise:
“Nationally we are having a huge increase in informal caregivers.
People are living longer with dementias like Alzheimer’s disease, and their long-term care is falling to family members and friends.
This intervention is one way we can help reduce the stress and burden and enable them to provide better care.”
One participant in the study commented:
“Doing this study helped me look at my life, not as a big neon sign that says, ‘DEMENTIA’ in front of me, but little bitty things like, ‘We’re having a meal with L’s sister, and we’ll have a great visit.’
I’m seeing the trees are green, the wind is blowing.
Yeah, dementia is out there, but I’ve kind of unplugged the neon sign and scaled down the size of the letters.”
About the author
Psychologist, Jeremy Dean, PhD is the founder and author of PsyBlog. He holds a doctorate in psychology from University College London and two other advanced degrees in psychology.He has been writing about scientific research on PsyBlog since 2004.
Research Connects Positive Thinking With Reduced Memory Loss
A new study reveals that positive thinking may help reduce memory loss as people age. It seems the people who look at life through rose-colored glasses may have the right idea after all. This study adds to mounting research about the role of a good attitude, or ‘positive effect,’ in healthy aging.
The study, published on October 22, 2020, in the journal Psychological Science, found that people with an optimistic attitude have better memory as they age. Most people want to retain good memories in life, but the ability to do so largely depends on emotional and physical health. While many factors come into play in regards to the strength of our memory, it turns out being cheerful can reduce memory loss.
THE STUDY
For the study, a team of researchers analyzed data from a 9-year longitudinal study involving 991 middle-aged and older U.S. adults. They all participated in a national study conducted at three separate times: between 1995 and 1996, 2004 and 2006, and 2013 and 2014. In the questionnaires, the participants reported on various positive emotions they’d experienced in the past 30 days.
In the last two assessments, the researchers also gave the participants tests to observe the strength of their memory. For these assessments, participants had to recall words right after they’d been said to them, and again after 15 minutes passed. The researchers analyzed how positive thinking could reduce memory loss, taking age, gender, education, depression, negative outlooks, and extroversion into account.
“Our findings showed that memory declined with age,” said Claudia Haase, senior author of the paper and an associate professor at Northwestern University.
“However, individuals with higher levels of positive affect had a less steep memory decline over the course of almost a decade,” added Emily Hittner, the paper’s lead author and a Ph.D. graduate of Northwestern University.
In the future, they hope to do further studies on what life factors may improve positive affect, and therefore reduce memory loss. For example, better physical health and stronger relationships may play a role in one’s overall happiness.
OTHER WAYS TO REDUCE MEMORY LOSS
In addition to thinking positively, other lifestyle factors can help improve your memory:
1 – GET PLENTY OF EXERCISE.
Exercise improves every aspect of health, not just our physical appearance and muscle-to-fat ratio. You will increase your endurance and strength, plus give your brain muscles a run for their money as well. Since the mind and body are inarguably linked, we must take care of them both.
Lack of exercise can lead to developing health problems such as obesity. A growing body of evidence links obesity and all the health complications that go along with it to increased memory loss. Furthermore, obesity heightens the risk of developing Alzheimer’s or dementia later in life.
Researchers believe this may occur because obesity negatively affects brain structure and volume. Overweight and obesity cause the hippocampus to shrink, which leads to cognitive decline. Also, the same proteins in the brain that lead to Alzheimer’s have been found in those with severe obesity.
Several studies show how regular exercise may help reduce memory loss. For example, studies have shown that regular aerobic exercise can result in a larger hippocampus. This area of the brain aids in learning and memory; therefore, a larger brain can support a stronger memory.
2 – PRIORITIZE SLEEP.
Unfortunately, in our “24/7” society, many of us suffer from some level of sleep deprivation. When we run on little sleep, it starts to affect our cognitive function, including memory. Deep, quality sleep helps us consolidate and sort through memories, so without enough REM sleep, our memory suffers. No matter what your schedule looks like, aim for 7-8 hours of sleep each night, and make sure to keep it consistent.
3 – EAT A HEALTHY DIET.
What we put into our bodies not only affects our physical health, but our mental performance as well. Eating too many processed, high-calorie foods can lead to a feeling of brain fog, impairing our memory. Experts say that if you want to reduce memory loss, you should include these foods in your diet:
Fatty fish, such as salmon
Blueberries
Turmeric
Broccoli
Pumpkin seeds
Dark chocolate (near 100% cacao, little or no sugar added)
Nuts such as walnuts
Oranges
Green tea
Coffee
4 – DO BRAIN GAMES AND PUZZLES.
Just like any other muscle in your body, your brain needs regular exercise to perform at its best. Do crossword puzzles or other brain games which require you to jog your memory. Instead of passing your time scrolling through social media or watching Netflix, take a few minutes a day to challenge your brain. Not only will you possibly learn something new, but you will reduce memory loss in the process.
5 – WATCH YOUR SUGAR CONSUMPTION.
This tip will help both your physical health and your memory. Just like berries and nuts can improve your memory, unhealthy foods like sugar can hinder it. Studies show that people who eat a lot of sugar have difficulty remembering things and have a heightened risk of developing dementia. Even if the person doesn’t have diabetes, eating too much sugar can hinder memory and brain health.
Researchers believe that, once again, the hippocampus starts to malfunction with too much sugar intake. While it requires a certain amount of glucose to function, too much of it can cause the opposite effect.
FINAL THOUGHTS ON RESEARCH THAT SHOWS POSITIVE THINKING CAN REDUCE MEMORY LOSS
Positive thinking enhances many aspects of life, from our relationships to our physical health. Researchers have found that optimism may help reduce memory loss as well, perhaps due to stronger pathways in the brain. While more studies need to be done about the relationship between memory and positive thinking, this shows great promise for future research.
Since thoughts create our reality, it seems vitally important that we pay attention to what goes on inside our heads. Positive thoughts lead to better outcomes in life, so make sure to take care of your mental health.
Personal growth is challenging but rewarding. Still, despite knowing the good that lies in wait, it can be difficult to get into the swing of things when it comes to self-improvement if you work on yourself. With all the hurdles, sure to be thrown your way, it can be tough to adapt and power through while still maintaining the momentum of growth.
Those who don’t pay much attention to their personal growth often have trouble finding success. They don’t learn from mistakes, become better people, or move towards goals consistently. It’s a bad situation all around, and one that you should try your best to avoid.
If you’ve felt like your personal growth has come to a halt lately, then you may need to rethink your methods for self-improvement. How are you ensuring that what you do bears fruit in your betterment as a person? Here’s how experts reveal 6 simple strategies that contribute to personal growth.
1. DEVELOP ENDURANCE SKILLS
Personal growth can, often, feel like a bit of an uphill battle. To fight that battle, you need to have mental endurance. Wellbeing technology expert, consultant, and writer Tchiki Davis, Ph.D., has some statements about what skills to develop. Here are ones you can focus on:
Resilience refers to the skill that allows you to bounce back from difficult situations and circumstances. If you don’t have resilience, it’s nearly impossible ever to reach success. You’ll encounter many failures along the way. So skills like mindfulness, emotional regulation, and positive thinking play into resilience.
· SELF-SOOTHING
Stress is common when you’re chasing goals and trying to work on yourself. If you don’t know how to calm that stress down, you’re going to wind up hurting yourself in the long run and even becoming discouraged as you lose all positive thinking. That’s where self-soothing comes in. The right self-soothing methods can help calm you down from moments of anxiety while balancing out all the stress, so you’re prepared for whatever comes next.
· PROGRESS-MONITORING
It can be difficult to keep going when you don’t think you’re getting anywhere. That’s why tracking your progress can work wonders for you. You can clearly see your improvements, how far you’ve come, and areas that need your attention. Of course, progress-monitoring is equally crucial for a more practical reason: it ensures that you’re going on the right track and allows you to make changes if you veer off course.
The world can weigh a little heavily on your shoulders sometimes. It’s okay to have periods where you feel down or discouraged – as long as you get back up again later! That’s where positive self-talk comes into play.
As its name suggests, positive self-talk is the act of speaking motivationally, inspiringly, or effectively instructional to yourself to boost your emotional state. It sounds a little silly to think that this can have a significant effect, but the results are more tangible than you may think. Research has long linked positive self-talk to enhanced performance in things like sports and endurance tasks!
What if you don’t feel like you believe your positive self-talk right away? That’s okay – fake it till you make it. Eventually, with enough words of encouragement, you’ll begin to believe yourself. You might even start seeing results sooner than expected!
This isn’t just good for your growth because it motivates you and keeps you on task. It’s also a sign of personal growth in itself. The improvement of your self-esteem, positive thinking, and coping mechanisms is a success all on its own, and it’s one worth striving for.
3. MAKE A MAP
Want to understand how far you’ve come and where you need to go from here? Sometimes it can be tough because you have no way to rewind your memories and easily review the changes you may have made. The solution, then, is to map it all out, says Doctor of Psychology, Professional Clinical Counselor, life coach, and speaker Ilene Berns-Zare.
When you have some time to spare, think about your life and its progression. How did you get here? Can you follow the trail you’ve walked along? Here are some questions to help you out with this process:
What are some of my most significant experiences?
What are some of the mistakes I have made, and how did I overcome them?
Can I teach anyone a valuable lesson based on my mistakes?
What are some big lessons I’ve learned over the years? Did I learn them in time, or the hard way?
What are some things I wish I’d done?
What are my goals? Where do I want to go?
What are my biggest values, dreams, and hopes?
What can I do next to get closer to my goals and dreams?
It’s a lot to think about at once! If you dislike this process, you can make it easier by committing to writing a daily or weekly journal consistently. That will give you something physical to flip through as time goes by!
4. DEVELOP THINKING STYLES FOCUSED ON PROGRESSION
You can’t grow if you don’t know how to progress properly in life. You’ll wind up stagnant and stunted, and no one wants that! Here are some thinking styles Davis recommends developing in this vein.
A growth mindset is the opposite of a fixed mindset, which is defined as the act of shying away from risks and challenges in favor of staying in a safe space. The growth mindset, on the other hand, involves not letting fear control you. It means seeking good opportunities and being brave enough to seize them, even if you’re anxious about them. It’s about being smart enough to know when taking a leap of faith or jumping at a challenge is a good idea. Without this mindset, your growth will get stuck.
· ENTREPRENEURIAL THINKING
Entrepreneurial thinking is what it says on the tin: thinking like an entrepreneur, or an individual in business. You see, entrepreneurs are excellent planners (and if they aren’t, they seldom find success). They’re also innovative, convincing, and adaptable – all traits you’ll need to grow as a person and reach all your goals and dreams.
· THE SEARCH FOR THE NEW
The beauty of life is that you never have to stop learning. You can continue developing new skills and seeking new opportunities for the rest of your life. So keep doing that! That way, you’re always become a better, more positive you every day.
5. BE KIND
A little kindness goes a long way. Although you might be an objectively decent or even good person, the chances are that, with your busy schedule, you don’t have much time to put into acts of kindness. You can work on changing that by making kindness a genuine habit.
According to Madeleine Mason Roantree, a psychologist, when you are compassionate to others, you gain multiple personal benefits. Though kindness shouldn’t be about what you can personally gain, it’s still interesting to note these factors, such as:
Feel less isolated
Have a sense of purpose
Improve your positive thinking and mood
Foster better relationships
Are becoming a better person
You don’t need to do anything overly fancy to reap the rewards of kindness. All you really need to do is be genuine in your compassionate gestures, and you’re good to go! Here are some ideas for random acts of kindness:
Send a loved one a nice text message.
Compliment a stranger respectfully.
Buy drinks or lunch for a colleague or friend.
Donate to charity or volunteer for a cause you’re passionate about
Do someone a favor
But there’s another way you can be kind for personal growth: being kind to yourself—licensed clinical psychologist and neurotherapist. Catherine Jackson says that you should try to look at yourself as you would look at a best friend. You wouldn’t, for example, be overly hard on your friend for making a mistake, nor would you refuse to be empathic of their emotions.
Being grateful is a huge step towards growing well as a person. Without gratitude, you never truly appreciate the things in life that have gotten you to where you are and can help you go even further. Taking these things for granted can, then, cause you to lose them.
Gratitude is a bit of a skill, and it’s one that needs to be practiced to be honed. A good idea is keeping a gratitude journal that must be filled every day with at least three things you’re grateful for that day. It’s a good way to shift your mindset, so you notice more good things in everyday life.
Is it a fair bit of effort? Yes, but it’s certainly worth it! Studies indicate multiple positive effects of practiced gratitude, including:
Better sleep
Reduced anxiety and stress
Better social relationships
A more positive outlook on life
According to sport psychology mental performance coach Anna Hennings, MA, there’s an acronym you can use to help you think of what you’re grateful for. It’s a surprisingly fitting one, too: GIFTS. Here’s how to use it!
· GFOR GROWTH
This refers to your own areas of personal growth, such as new skills you’ve learned.
· I FOR INSPIRATION
This is self-explanatory – what has inspired you recently?
· F FOR FRIENDS AND/OR FAMILY
The people closest to you and who you love are always worth being grateful for.
· T FOR TRANQUILITY
What moments of peace and happiness do you enjoy? Think of your time spent listening to music, sipping tea, reading, or doing something similar.
· S FOR SURPRISE
Again, this is self-explanatory – what pleasant surprises popped up for you?
FINAL THOUGHTS ON SOME SIMPLE STRATEGIES THAT CONTRIBUTE TO PERSONAL GROWTH
For many people, purpose can be found in the fight for self-improvement and personal growth. It can be fulfilling to see yourself become better, whether in your values, your work, your relationships, or your life as a whole.
That’s why always working on yourself is so important. It propels you closer to all your hopes and dreams, all while making you someone to look up to. You deserve to watch yourself blossom into the very best that you can be, so work hard on yourself. You’ll be amazed how far you can go in terms of growth in just a few months!
Self-esteem is a popular topic these days, with even parenting guides encouraging parents to start young in encouraging their children’s self-esteem.
It’s not hard to see why — people with a good sense of self-esteem consistently have better mental health and are happier and more successful.
But what happens when you don’t have a high self-esteem? It’s not too late.
When you struggle with low self-esteem, improving your sense of self-worth can be a journey that takes both time and dedication.
However, there are things you can do right now to get you started on that journey. Below are 12 simple activities that you can do to boost your self-esteem today.
1. Make Yourself a Priority
From the time we are young, we are taught that putting other’s needs before our own is a virtue, while prioritizing your own needs is selfish. However, you can’t have a good sense of self-esteem if you don’t make your own needs a priority.
So what does prioritizing your own needs look like in the real world? It means meeting your own needs instead of ignoring them for the sake of others.
This can be easier said than done, especially if you are a parent or work in a demanding work environment, but when you recognize that your own needs have value, you begin to realize that you yourself have value.
2. Stop Being a People Pleaser
As Aesop once said, “He who tries to please everybody pleases nobody.” This includes yourself — if you spend your whole life trying to please everyone, you won’t find personal happiness.
That is because people pleasers have an unfortunate habit of making everyone else a priority over themselves and pretending to be someone other than their authentic selves.
As you can imagine, pretending to activities that you actually can’t stand or pretending to possess certain qualities you don’t actually have in order to get others to accept you can have a negative effect on your self-esteem.
You are, in essence, telling yourself that you aren’t good enough. The next step towards boosting your self-esteem, then, is forgetting what others want you to be and being your own authentic self.
3. Find Yourself
If you’ve spent your whole life ignoring your own needs and pretending to be someone else in order to please others, you may not know what your authentic self actually is. This is your chance to figure that out!
Turn your gaze inwards and analyze what really drives you and brings you joy. It may feel strange at first, but there is no wrong emotion in this scenario — all are an important step towards authenticity and increased self-esteem.
4. Watch Your Self Talk
Part of developing a healthy self-esteem requires analyzing how you talk to yourself.
We all talk to ourselves in some way, whether out loud or just in our heads, and the language we use can be a significant insight into how we view ourselves. Negative self-talk (i.e. calling yourself ugly or unlikeable) creates a feedback loop where your self-esteem drops, which leads to more negative self-talk, and so on.
The most effective way to break the cycle is to counter that negative self-talk through being kind and positive towards yourself.
Anytime something negative pops into your mind, counteract those thoughts by writing down something positive (i.e. a list of your positive attributes) until positive self-talk becomes a habit.
5. Don’t Beat Yourself up over Your Mistakes
As humans, we are frequently harder on ourselves than we are on our loved ones. Unfortunately, many of us view our mistakes as personal or even moral failures.
The thing is, we are all human, and all humans make mistakes. Instead of dwelling on your mistakes as some sort of personal punishment, try to view these mistakes as opportunities to improve yourself. Just by changing your way of thinking, you can boost your self-esteem.
6. Acknowledge Your Successes
On the flip side, you should also recognize your achievements. It is common for many of us to downplay our successes.
We say “It wasn’t that big of a deal. Anyone could do it.” This leads to feelings that we haven’t achieved much with our lives, hurting self-esteem.
If you want to boost your self-esteem, you should celebrate your successes. Think about the person you were just a few years ago, and recognize how much you have grown and changed.
Write your successes down and as time goes on you’ll be amazed at how much you have accomplished.
7. Be Grateful
Cultivating a healthy sense of self-esteem also involves the ability to be grateful for what you have. Some individuals tie their entire sense of self-worth in what they have, but someone else will always have more than you do, whether it’s more money, better looks, etc.
Instead of getting caught up in what you don’t have that others do, focus on what it is that you do have. Be grateful. When you focus on being grateful for the things that you do have, you start to feel happier with your life and more self-assured.
8. Nurture a Positive Attitude
A lot of changing your self-talk, emphasizing your successes over your failures, and being grateful has to do with maintaining a positive attitude. Such an outlook can be difficult to cultivate, as our brains naturally tend to dwell on the negative instead of the positive.
The first step towards nurturing a positive attitude is to associate with positive people. Negative people can only bring you down to their level. Positive people can only help you improve.
9. Commit to Your Decisions
Another way to cultivate positivity in your life is to fully commit to your decisions.
Once you have decided on a course of action, don’t waste your energy on self-doubt and second-guessing yourself. Use that energy to do the necessary research and work to see your task through.
When you give in to self-doubt and second thoughts, you are telling yourself that you don’t view yourself as a competent adult capable of making the right decisions and successfully completing a task.
As such, committing yourself to your decisions boosts your self-esteem by eliminating those doubts and insecurities.
10. Learn How to Say No
Another aspect of making yourself a priority and committing to your decisions is learning how to say no in a decisive yet respectful way. When you learn how to say no, you teach others that your boundaries are to be respected and that you won’t be taken advantage of.
One of my favorite quotes from the late Steve Jobs emphasizes the importance of saying no:
“People think focus means saying yes to the thing you’ve got to focus on. But that’s not what it means at all. It means saying no to the hundred other good ideas that there are. You have to pick carefully. I’m actually as proud of the things we haven’t done as the things I have done. Innovation is saying no to 1,000 things.”
Substitute focus for happiness and you’ve got a winning strategy for life, not just business.
By teaching others to respect your boundaries, you affirm to yourself that you are allowed to have needs and boundaries. You also avoid getting stuck with tasks that drain your energy and sense of positivity.
11. Be Generous to Others
Making your needs a priority and learning how to say no to the things you don’t want to do doesn’t mean that you have to shut others out in order to build up your own self-esteem.
In truth, humans are social creatures and a lack of meaningful human connections can severely impact your self-esteem.
For many people, helping others gives them a sense of meaning and purpose in life.
If you have the time and the means, give to charity, volunteer your time to a cause you feel passionate about, or even give blood at the local blood bank.
12. Love Yourself
At the end of the day, a person with high self-esteem is a person who loves himself. This doesn’t mean loving yourself as Narcissus loved his reflection, but rather loving yourself as a person who has value and worth.
When you love yourself, you lead a healthier life. You take care of your body by exercising regularly, eating the right food, and you take care of your mind with positive talk and a healthy social life.
In short, even if you currently don’t have a high sense of self-esteem, there are simple steps that you can take to start developing a strong sense of self-esteem today.
Some of these twelve activities might not be easy at first due to ingrained habits developed over a lifetime, but if you consistently practice these actions every day they will start to become second nature and you will start to see an improvement in your self-esteem.
by Daniel Fries
Daniel Fries is an entrepreneur and writer. He is the co-author of two highly-cited papers in the field of translational oncology research. Dan’s diverse background includes positions as a research associate at OSI Pharmaceuticals, an associate scientist at Medtronic Cardiovascular, and research scientist at both the Michigan Center for Translational Pathology and the Meyerson Lab at Dana Farber of Harvard Medical School. Currently, Dan manages and operates a portfolio of internet companies, and has partnered with Wired Investors to help grow the company the in the rapidly expanding micro-private equity space. Dan holds a BS/BA in molecular biology and Spanish from the University of Michigan. He speaks Spanish fluently and currently splits most of his time in between startup incubators in Chicago, Saigon, and Mexico City. He is fascinated by the potential of exponential technologies in both biotech and cryptocurrency.
The main lifestyle factors that increase your life expectancy are reducing stress and avoiding smoking, heavy drinking and type 2 diabetes, a study reveals.
Type 2 diabetes can be prevented naturally by doing regular physical activity, healthy eating, and getting enough sleep.
A person’s quality of life, such as poor sleep and lifestyle risk factors such as obesity will all influence longevity.
Researchers found that diabetes and smoking are the leading causes of life shortening for both men and women.
Smoking lowers life expectancy by 6.6 years and diabetes by 6.5 years and heavy stress by 2.8 years for a man aged 30.
Smoking cause a 5.5 years fewer years, diabetes 5.3 years, and heavy stress 2.3 years decline in life expectancy for a 30-year-old woman.
Exercise is another lifestyle risk factor: men with a lack of physical activity had 2.4 years shorter life.
In contrast, improving quality of life and positive changes in lifestyle, such as eating lots of fruits and vegetables can boost longevity.
Eating vegetables makes people live longer by 0.9 years and fruits by 1.4 years.
For older persons, the factors that affect longevity were similar to younger people, except for the outcomes which were smaller.
People who live with moderation seem to have the best outcomes as well as living longer.
Psychological risk factors also affect life expectancy, for example, having some stress — as long as at a similar level to what is usual for others — did not reduce lifespan.
However, higher levels of stress took a few years off their life time.
The analysed data are from 38,549 Finish people aged between 25 and 74 with a follow-up period of 16 years.
Dr Tommi Härkänen, the study’s first author, said:
“Before, life expectancy has usually been assessed based on only a few sociodemographic background factor groups, such as age, sex, and education.
In this study, we wanted to assess the impact of several different factors to a person’s life expectancy, so we could compare their effects.”
The life expectancy differences between women and men appear to be related to some modifiable risk factors.
Professor Seppo Koskinen, study co-author, explains:
“What was interesting about the study was how small the difference in the life expectancy of 30-year men and women was based on the same risk factor values – only 1.6 years.
According to the statistics from Statistics Finland, the difference between the sexes has been over five years for all 30-year-olds, which comes down to women having healthier lifestyles than men.”
Education in this study appeared to have only a small impact on life expectancy if other risk factor levels were similar.
About the author
Mina Dean is a Nutritionist and Food Scientist. She holds a BSc in Human Nutrition and an MSc in Food Science.
I’m often asked for medical advice by friends, family members, even new acquaintances: What about this diet? What should I do about this symptom? What about this medication?
People are usually disappointed when I don’t share their enthusiasm about the latest health fads. Members of my family, in particular, are often underwhelmed by my medical advice.
I’ll be the first to admit that I don’t always do a great job of conveying why I’m skeptical about the newest medical technology, reports of the latest health news and fashions and even people’s symptoms. Mostly it’s because in my experience, so much about health just isn’t that simple.
Most symptoms, after all, aren’t explainable, at least to the level of detail we all seem to want. “What’s causing my symptoms?” friends, family and patients ask me. Is it a virus? Bacteria? Arterial blockage?
In spite of all the science and technology in medicine, what we doctors do is more about making educated guesses. Especially in primary care, it’s often a matter of playing the probabilities more than providing precise diagnostic information.
But prevention is different. We know a lot about it, based on huge bodies of epidemiological research. Most of prevention is fairly straightforward. You’ve heard the advice again and again. In fact, the repetition may make it easy to tune out.
I’ll risk it, though, and tell you again that there really aren’t shortcuts to health. Here’s what you need to do:
Get enough sleep.
Move your body throughout the day.
Eat well — a healthy assortment of foods. Mostly plants, and not too much.
Interact socially. Isolation is not good for the body, soul or mind.
Take some time to reflect on what you are grateful for.
Recently I’ve come across a couple of sources that do a good job of conveying these messages. One is a set of books and ideas about the world’s so-called Blue Zones. If you haven’t heard about them, Blue Zones are the places in the world where people both have the healthiest and longest lives.
People in these communities often live well beyond 100 years:
Okinawa, Japan
Ikaria, Greece
Sardinia, Italy
Nicoya, Costa Rica
Loma Linda, Calif.
In these places, people have preventive medicine baked into their lives, mostly without even having to think about it. Their daily activities involve eating healthful diets rich in local plants, walking most places, and lots of intergenerational social interaction.
Interestingly, folks in these communities generally do drink alcohol. But they limit it to one or two drinks a day. Also, they typically do eat meat — but not very often and in small portions. (Loma Linda may be a bit of an exception, with its large population of Seventh-day Adventists.)
One thing that probably won’t surprise you: Blue Zoners do not eat refined sugars. They skip the convenient packaged foods that we’re trained to eat because they’re cheap and widely available.
Summarizing these themes visually in under two minutes is another gem from the idea lab of Dr. Mike Evans from Toronto. You’ve seen some of his other videos here. I love them. Just watch the one below, and follow his advice. That’s what I’m trying to do in my own life.
John Henning Schumann is a writer and doctor in Tulsa, Okla. He serves as president of the University of Oklahoma, Tulsa. He also hosts Public Radio Tulsa’s Medical Matters. He’s on Twitter: @GlassHospital
Despite aches and pains, the wisdom that comes with age can make you happier.
Despite more physical aches and pains as we age—the ‘paradox of aging’ suggests that older people are generally more comfortable in their own skin, feel better about themselves, and grow happier in their lives year after year…decade after decade.
Nora Ephron once said, “Looking back, it seems to me that I was clueless until I was about 50 years old.” As someone who just entered my sixth decade of life, I concur. The inherent wisdom that comes from life experience makes it easier to cope with the pitfalls of aging. Empirical evidence also suggests that lots of people get happier as they get older.
A new study by age researchers at the University of California, San Diego, reports that despite having more physical ailments, older adults living in southern California tend to be happier and have markedly better mental health than their younger counterparts.
For this study, senior author Dilip Jeste, M.D., Professor of Psychiatry and Neurosciences and director of the Center on Healthy Aging at UC San Diego, and colleagues collected data via phone interviews on the physical health, cognitive function, and other measures of mental health in 1,546 adults, ages 21 to 100 years living in San Diego county.
Jeste emphasizes that this study wasn’t restricted to psychological well-being, but included other markers of mental health. One caveat about this demographic—and the cross-sectional method of collecting information—is that these findings only provide a snapshot of a limited geographic area at one-moment-in-time and are not longitudinal.
The Wisdom of Aging Facilitates an Upward Spiral of Psychological Well-Being
The researchers found a substantial improvement to psychological well-being among older adults that followed a linear trajectory—which improved year after year once people got over the hump of the colloquial “midlife crisis.” The linear nature of the findings surprised the researchers. In fact, the oldest cohort in this study had mental health scores significantly better than the youngest cohort.
Across the board, the participants in their 20s and 30s reported higher levels of perceived stress and symptoms of depression and anxiety. Alarmingly, this period of early midlife was associated with far worse levels of psychological well-being than any other period of adulthood, which is cause for concern.
These findings turn conventional notions of aging upside down. Aging in the 21st century doesn’t appear to be an unavoidable process of physical and cognitive decline. In a statement, Jeste said, “Some cognitive decline over time is inevitable, but its effect is clearly not uniform and in many people, not clinically significant—at least in terms of impacting their sense of well-being and enjoyment of life.”
In terms of causation, the specific reasons for improved positive mental health in old age are difficult to pin down. That said, below are seven elements of wisdom that I’ve found make people happier as they age based on empirical evidence and life experience.
7 Elements of Wisdom for Aging Gracefully by Bergland
Stop holding grudges against yourself and others.
Embrace who you are, warts and all.
Vocalize your imperfections shamelessly.
Practice conscientious emotional regulation.
Stay even-keel via equanimity.
Apologize wholeheartedly for any wrong-doing.
Move on! Let go of negative emotions and regrets.
As we age, many people inherently learn the above elements of wisdom through life experience. That said, over the years I’ve found that having an itemized punch list of target mindsets and behaviors makes it easier to expedite your learning curve.
Conclusion: It Really Is “Getting So Much Better (All the Time)”
From a public health perspective, Jeste is concerned that the rates of psychological distress and mental illness in young people are rising at an alarming rate. Also, other studies have shown that mortality rates among specific middle-aged groups have skyrocketed in the past ten years. In a statement, Jeste concluded,
“Inadequate attention has been paid to mental health issues that continue or get exacerbated post-adolescence. We need to understand mechanisms underlying better mental health in older age in spite of more physical ailments. That would help develop broad-based interventions to promote mental health in all age groups, including youth.”
The latest research reminds us all that there is a light at the end of the tunnel for anyone in an earlier stage of life, or in midlife, who is feeling malcontent or suffering from depression. I’ve lived through this myself. As an adolescent—and again in my late 30s—I suffered major depressive episodes (MDE) that included suicidal ideation. Hang in there. I am living proof that it really does start getting better at a certain point in life. If you are suicidal, please seek assistance: <U.S.> http://www.suicidepreventionlifeline.org/ <Canada> https://www.suicideprevention.ca/need-help
Below is a passage I wrote for The Athlete’s Way over a decade ago—just months after getting through a harrowing MDE. This advice has continued to work for me over the subsequent years. If you are currently struggling with mental health issues, hopefully, these insights will be helpful for you, too.
“When life throws me a curveball, I have learned from experience to be proactive and reach out to friends and mental health professionals to help me through. When you are in the blackest of blackness, the light seems like it will never enter your brain again. But it will. The light will flicker again. That is the human spirit; it always, always comes back. I’ve been there myself. If you are depressed or suicidal do whatever you have to do to stay vital and get yourself back on track.
You were born to be alive. Don’t isolate. Reach out. Ask for help. There will be sunbeams in your soul again. Ride out the storm—but don’t do it alone. People will take care of you. Let them. And make a vow, when you’re back on top, to give something back.”
Express Gratitude
– Not Because You Will Benefit From It,
But Others Might
The world is currently in the midst of a pandemic where the most useful thing many of us can do is stay at home and keep away from others. Schools, restaurants, office buildings and movie theaters are closed. Many people are feeling disoriented, disconnected and scared.
At this time of soaring infection rates, shortages of medical supplies and economic downturns, there are also examples of people looking for ways to express their gratitude to those on the front lines of fighting the epidemic. In many European countries, for example, people are expressing gratitude for the work of the medical staff by clapping from their balconies. Recently, this same practice has migrated to New York City.
As psychology researchers, we have been working to study the connection between gratitude and well-being.
Gratitude and well-being connection
In 2013, psychologists Robert Emmons and Robin Stern explained gratitude as both appreciating the good things in life and recognizing that they come from someone else.
There is a strong correlation between gratitude and well-being. Researchers have found that individuals who report feeling and expressing gratitude more report a greater level of positive emotions such as happiness, optimism and joy.
At the same time, they have a lower level of negative emotions such as anger, distress, depression and shame. They also report a higher level of life satisfaction.
Furthermore, grateful individuals report a greater sense of purpose in life, more forgiveness and better quality of relationships, and they even seem to sleep better.
In short, grateful individuals seem to have more of the ingredients needed to thrive and flourish.
There are several plausible explanations for the apparent connection between gratitude and well-being. It may be that gratitude serves as a positive lens through which to view the world.
For example, grateful individuals may be inclined to see the good in people and situations, which may result in a more compassionate and less critical view of others and themselves.
Grateful individuals may also be naturally prone to forming mutually supportive relationships. When someone expresses gratitude, the recipient is more likely to connect with that person and to invest in that relationship in the future.
Gratitude exercises have weak effects
However, there is one important caveat to this research. It shows that gratitude is correlated with well-being, but it does not prove that expressing gratitude actually improves well-being.
Psychologists have conducted a number of experiments to see if giving thanks leads to greater well-being. For example, individuals may be asked to perform gratitude exercises at home and then report on their well-being afterward. These exercises include writing a thank-you letter or keeping a journal of things one is thankful for.
Several review papers over the past four years, including our recent paper, indicate that these gratitude exercises have fairly weak effects on well-being.
These review papers combine the findings from multiple different studies, which allows researchers to be more confident that the findings are consistent and can be trusted.
Researchers found that such gratitude exercises only increase happiness and life satisfaction a little bit. Similarly, the effect on symptoms of depression and anxiety was also small.
Express gratitude to help others
We are not suggesting that expressing gratitude has no value. Rather, we argue that gratitude should not be thought of as a self-help tool to increase one’s own happiness and well-being.
Instead, gratitude may be most valuable as a way of honoring and acknowledging someone else. Indeed, researchers have found that expressions of gratitude lead to improved relationships for both the one expressing gratitude and the recipient. The lead researcher of a 2010 study – psychologist Sara Algoe – concluded that for romantic relationships, gratitude worked like a “booster shot.”
During this global pandemic, perhaps it is more important than ever to express gratitude to the important people in our lives – not just loved ones, but the countless public officials, health care professionals and others who are fighting on the front lines.
April 2, 2020
Jennifer Cheavens Associate Professor of Psychology, The Ohio State University
David Cregg Doctoral Candidate in Clinical Psychology, The Ohio State University
Disclosure statement
Jennifer Cheavens receives funding from the National Institute of Diabetes and Digestive and Kidney Diseases.
She is also under contract with Cambridge University Press and receives compensation for editorial duties from John Wiley & Sons, Inc.
David Cregg does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article,
and has disclosed no relevant affiliations beyond their academic appointment.
Partners
The Ohio State University / The Ohio State University provides funding as a founding partner of The Conversation US.
20 Ways To Be A Happier Person In 2020, According To Therapists If you’re going to make a resolution for the new year, it may as well be improving your mental health.
Looking to make 2020 your happiest, most fulfilling year yet?
If your mental and emotional wellness took a backseat in 2019, there’s no better time than right now to prioritize it. (If anything, it’ll make the election year just mildly more bearable.) Your mood affects everything in your life ― your relationships, your work, your self-care ― so improving it should be at the top of your goal list.
That might feel like a huge and lofty task, but small, actionable habits can help you get there, according to experts. Below are the most common happiness tips therapists recommend. Maybe they’ll sound challenging or unrealistic (more on that later), but maybe they just might change your life.
1. Conquer one anxiety
Give yourself a motivational benchmark to start conquering your biggest fears this year.
“Single out the goal of selecting an anxiety that is holding you back, and thoroughly commit yourself to obliterating that fear,” said Forrest Talley, a clinical psychologist. “Hold nothing back in your assault; treat that fear as though it is enemy number one.”
Perhaps you’ve been worried about signing up for a half marathon. Maybe you’re afraid to reach out to book agents because you don’t want to be rejected. Perhaps you’re fearful of having a difficult conversation with a toxic friend or family member and you’re putting it off. Set the goal, pick a reward you’ll get when you complete it, then get to it.
“The thing to keep in mind is that very often happiness is found just on the other side of a doorway guarded by our anxieties,” Talley said. “And the new year is a great time to start kicking down some doors.”
2. Lock down a sleep schedule that works for you
You may think you’re doing OK on sleep, but take a closer look at your schedule. Are you really getting optimal hours? Are you maintaining relatively the same bed time every night?
“Getting a [consistent] good night’s sleep is vital; chronic sleep deprivation is a huge problem, especially for those who work late or are extremely busy,” said Joanna Konstantopoulou, a psychologist and founder of the Health Psychology Clinic. “It’s not just the 40-hour marathons without sleep which can be detrimental to your psychological health, but simply losing an hour or two on a regular basis can have a significant impact on your mind and well-being.”
That last bit is important. If you’re constantly shaving off an hour here or there ― thinking you can get by on five hours a night ― it’s time to reevaluate that sleep schedule.
“Start with small steps by giving yourself a sensible and realistic bedtime,” Konstantopoulou said. “Try to go to bed half an hour before your usual bedtime and stick to it. Evaluate this new habit every day by having a journal and writing down your progress.”
She noted that this new routine will improve your memory, reduce anxiety, and “transport toxins out of the brain” to potentially prevent chronic illnesses.
3. Find one small self-care act that works for you and prioritize it
Pick a you-centric activity and engage in it regularly, said Elena Touroni, co-founder of The Chelsea Psychology Clinic.
“The most impactful mental health goal a person can set is the commitment to balance workload and responsibilities alongside activities that bring them a sense of well-being and enjoyment,” she said. “When there is an imbalance in what we’re giving out to the world, and what we’re taking for ourselves, that’s when our psychological resources get depleted.”
Her suggestions to get you started? Try beginning each day with a five-minute mindfulness meditation session. Want to go further? “Go to therapy to unravel a lifelong pattern, get a personal trainer, or make time for reading,” she said. “This commitment can be broken down into specific and concrete goals, depending on your personal preferences, but it all comes down to making self-care a priority.”
4. Spend 10 minutes a day outside
Go for a walk during your lunch break, spend a few minutes drinking your morning coffee outside or pick up running. It doesn’t even have to be for a long period of time.
“This year, resolve to spend less time inside and more time outdoors in natural settings,” said Michael Brodsky, a psychiatrist. “Research in multiple countries show that spending time in green spaces can lift your mood and relieve anxiety in as little as 10 minutes.”
5. Regularly practice a simple mindfulness exercise
“Many of us spend our days worrying about the future or ruminating about the past, thus, missing a great deal of what is happening in the here-and-now,” said Anna Prudovski, the clinical director of Turning Point Psychological Services.
Making an effort to be more present “increases the sense of well-being, promotes vitality, heightens our awareness, helps train our attention, improves the quality of our work, and enhances interpersonal relationships,” she said. Sounds pretty nice, right? “Be more present” can feel a little vague, so here’s how you can get started:
Each day, spend five minutes noticing your surroundings and how you feel. Do this by naming five things you see, four things you can physically feel, three different sounds you hear, two things you can smell, and one thing you can taste. It’s OK if you point out something far away from you. Then take a second to label how you’re feeling in the moment (like, “I’m frustrated,” “I’m bored,” or “I’m excited”). This is known as a grounding exercise, which experts say helps with anxiety.
6. Say nice things about yourself
Roseann Capanna-Hodge, pediatric mental health expert and psychologist, suggested an adjustment to your everyday vocabulary, both in your thoughts and out loud.
“Instead of always focusing on the negative, flip your dialogue to only positive outcomes. For example, instead of saying, ‘If I get that job,’ switch it to, ‘When I get that job.’ Those subtle changes in using positive language helps to change your mindset to a glass half full instead of a glass half empty.”
You can also increase your positive thoughts by stating one thing you like about yourself when you look in the mirror each morning. Cheesy, but worth a shot.
7. Give up or cut back on one unhealthy habit
We know when things are bad for us, which can cause stress. You can curb that by reducing them or giving them up entirely, said Sarah C. McEwen, a cognitive psychologist. Think activities like high alcohol consumption or excessive caffeine consumption.
Getting those things in check “will all help to manage stress levels,” McEwen said.
8. Find a physical activity you love
“Exercise plays a large role in mental health,” said physician Jena Sussex-Pizula. “While studies are ongoing, a review article found consistent beneficial effects of exercise on depressive symptoms across multiple studies.”
How often? McEwen suggests 30 minutes a day if you can. “This [amount] has been shown to produce the most benefit for improving mood and reducing stress levels,” she said.
The most important part is finding something you enjoy. It doesn’t matter if it’s pilates, martial arts, spinning, running, dancing or lifting weights ― just make sure the activity is something that excites you.
9. Try meditation
Haven’t jumped on the bandwagon just yet? Now is as good a time as ever. McEwen suggests meditation for those who want to improve their level of stress resilience.
“A mindfulness meditation practice will have a tremendous positive effect longterm,” she said. “I recommend allocating at least 30 minutes daily, which can be divided into morning and evening.”
Feeling intimidated by the concept? McEwen suggested trying a local class or an app like Headspace, Waking Up or Insight Timer.
“Research has shown that the regular practice of meditation can actually improve your health because it lowers the negative effects of not only high cortisol, but also high cholesterol and high blood pressure,” she said. “Other great benefits of regular meditation include mental clarity and focus, improvement of memory and overall higher level of mental performance.”
10. Stop negative thoughts in their tracks
“Our thoughts are not always reality,” said Judy Ho, a clinical and forensic neuropsychologist and author of ”Stop Self Sabotage.” “And we need to get into the routine of challenging them and changing our relationships to our thoughts.”
You can do this by asking yourself a simple question when you’re beating yourself up. Next time you have a negative thought, ask yourself: Does this completely and accurately capture what’s going on?”
Ho said from there, you can transform the thought using one of two tactics. One is called “yes, but” and one is called “labeling.”
“‘Yes, but’ involves recognizing a not so great thing, and [adding] something that is positive or shows progress,” she said. “Example: I did eat three cupcakes while trying to cut down on sugar, but I have been doing a great job with healthy eating and can start fresh tomorrow.”
And as for labeling, try mentally recognizing or acknowledging that the thought you’re having is toxic. According to Ho, this “takes the wind out of the sails of a negative thought and reminds you that a thought is just a mental event, and nothing more.”
11. Invest in a quality relationship
“If you want to have good long-term mental and physical health, you need to first see if you have meaningful, loving relationships,” said clinical psychologist Kevin Gilliland. “Who knows you better than anyone and who do you know better than anyone? Have you invested in that relationship by staying in touch and talking on the phone (not just texting)? And when was the last time you got together?”
Gilliland suggests picking one person close to you this year, and planning to spend quality time together.
“If we’re not careful, we will end up giving our best in places that aren’t good for our mental health,” he said. “Study after study finds that loving meaningful relationships are good for our mental and physical health.”
12. Read self-development books
“Read at least one book on someone you admire, and how they have dealt with the struggles in their life,” Gilliland said. “There are a lot of ways to learn about your mental health, from therapy to self-help to the lives of other people.”
You can pick up many tips and find a lot of inspiration in these motivational books, whether they’re memoirs or expert-backed advice. Need a specific suggestion?
“I have so enjoyed Bruce Springsteen’s autobiography and recent album ‘Western Stars’ where he talks about his struggle with depression and family issues,” Gilliland said. “It’s powerful and encouraging … You can’t help but see yourself in some of his stories, he can paint with words like very few people can. It’s a wonderful way to learn about your mental health without feeling like its work.”
13. Cut back on your social media use
So often we view people’s highlight reels on social media. This can lead to feelings of inadequacy in our own lives, according to experts. And given that research shows spending too much time online is linked to poor mental health, now’s the perfect time to cut back.
“External validation is temporary; it’s difficult to maintain the pressure to chase ‘likes,’” said therapist Jennifer Musselman. “Build your self esteem from competence of something important to you, and by being of service to others.”
14. Set better boundaries
Did you find yourself feeling chronically overwhelmed and stretched thin in 2019? Time to reel that in and make more space for you by setting boundaries.
“This one is more important than people realize, and they have way more control than they realize,” Gilliland said. “If you don’t want to go, then don’t go!”
Consider: Is it something you think you “should” do? If so, then why? In the words of a popular therapist joke, stop should-ing yourself. Set those boundaries to thrive in 2020.
15. Make a progress list each week
Expecting perfection guarantees you’ll feel like a failure at least part of the time, and can lead to serious anxiety.
“Learn the art of progress, not perfection,” Musselman said. “We are setting ourselves up for failure from the get-go [when we expect] to ‘have it all’ perfectly balanced. In other words, we will always feel like we are failing.”
From “doing it all” as a mom to building your entrepreneurial business to perfecting your talent, it’s time to let go of that expectation that things are always going to be perfect. Instead, try writing down the incremental improvements you made each week. Celebrate small successes that eventually will lead to big ones.
17. Get a therapist if you’re able to do it
If you were trying to get in physical shape and had no idea where to start, you might turn to a coach or personal trainer. Mental health works the same way.
There are so, so many benefits to seeing a therapist. And there are affordable options, too: Attend group therapy at a local mental health center, seek free options in your community, opt for a sliding-scale psychologist, find a provider through your health insurance or try an app like Talkspace to get started.
“Getting a therapist in 2020 would be a good goal if you need a therapist and have been putting it off,” Talley said.
18. Write in a gratitude journal
Practicing gratitude “is so essential for a full and happy life,” Talley said.
Instead of allowing your brain to go to a place of anxiety and stress, Talley says to arm yourself with grateful thoughts. Writing them down helps.
“If you wake up and focus on that which you have to be grateful for, your brain becomes better at finding even more [gratitude],” Talley said.
19. Turn your phone off
It’s been shown in many studies that too much tech time can negatively impact mental health.
Become less available via text and email so you don’t feel emotionally tethered to your phone, and spend more time off your devices. Opt for screen-free activities ― especially at night ― that help you disconnect from certain social and work stressors.
“While it’s unclear if sedentary screen time is a marker for or risk factor for depression (as all that has been shown is a correlation), there appears to be a consistent association of increased screen time in patients with depression and anxiety,” Sussex-Pizula said.
20. Reduce food shame and stress through mindful eating
Have thoughts around food, calories, dieting, etc. been weighing on you in 2019? Lisa Hayim, a registered dietitian and founder of food therapy program Fork The Noise, said it’s time to kick this to the curb.
“When we feel nervous, scared, anxious, or even unsure of what to eat or how much, our stress hormones begin to fire,” she said. “Our sympathetic nervous system becomes activated, and we’re no longer making empowered decisions.”
Does this sound like you? Are you constantly thinking about what a food choice might “do” to your body?
“Breathe. Your body knows what it wants and how much it wants, when it wants it,” she said. Listening to it is called intuitive or mindful eating: enjoying whatever you want and taking cues from your body when it’s hungry and full.
“Decreasing stress around food choices is not just good for the body, it’s good for the mind and the soul,” Hayim said.
6 Things To Let Go Of
If You Want To Be A Tiny Bit Happier This Year
Examining the toxic thoughts and behaviors that you should kick to the curb and advice on how to do it.
Most people kick off January by creating resolutions that drastically aim to add healthy habits to their daily lives (which doesn’t always work, by the way ― and that’s OK). But sometimes the best thing we can do for ourselves is to let some things go instead.
“The new year offers a fresh opportunity, while the weight of the past keeps us in a place of inaction,” said Olecia Christie, a certified life coach and owner of Optix Communications in San Antonio, noting that it’s important to discern when to release the things that no longer serve our own growth and happiness.
With that in mind, here are a few things you should consider leaving behind in the new year, according to Christie and other experts:
Comparing your life to others’ on Instagram
In this era of social media, it always appears that everyone is living their best life — that is, everyone except you. Ibinye Osibodu-Onyali, a licensed marriage and family therapist at The Zinnia Practice in California, said you should remember that social media is a highlight reel. Comparing your daily life to a single picture capturing a perfect moment isn’t the best use of your time.
Instead, Osibodu-Onyali suggested engaging with the people you admire in 2020.
“Rather than spending so many hours per week scrolling mindlessly, begin to actually connect with people you admire on social media. Send them a DM, ask for advice, seek out actual mentorship,” she said. “You’ll be surprised how many new friends you will acquire just by reaching out, rather than being a jealous onlooker.”
Letting fear hold you back from something you want to do
Anthony Freire, the clinical director and founder of The Soho Center for Mental Health Counseling in New York, said in order to release fear, shame and guilt, you must first “shine a spotlight” on them.
“On your deathbed, you don’t want to be kicking yourself for not having completed your bucket list for any reason, but especially because of feelings like guilt, fear and shame — which are only problematic feelings because you’ve told yourself that you should feel that way,” he said.
Worrying about things you cannot control
It’s unrealistic to suggest giving up worry or stress entirely ― these feelings are a normal part of life. Instead, try to focus just on the worries you can take action on.
“Focus your thoughts on things you can change. When you have a list of worry thoughts, write out what you can change and what you can’t. Work on the situation that you can change, and just release the rest. It takes a lot of time and practice to learn this skill, but once you get the hang of it, you’ll find that you’ll worry less,” Osibodu-Onyali explained.
For some, this is easier said than done. If you find that you’re unable to manage your excessive worrying ― especially over things out of your control ― it might be worth seeking advice from a professional. This could be a sign of an anxiety disorder, which is a very real and common condition.
Old grudges or grievances
Research shows holding onto a grudge or anger for longer than necessary can be toxic for your physical and mental health. Right now is the perfect opportunity to work on letting go of some old baggage “by either working on repairing strained relationships or closing the chapter on relationships that cannot be salvaged,” Osibodu-Onyali said.
This doesn’t apply to people who have severely damaged or hurt you, but could be useful for someone you’ve grown distant with or just no longer envision as a healthy part of your life. You can either choose to move forward or let go.
“Although saying goodbye to a relationship can be tough, the closure can be very freeing,” Osibodu-Onyali said.
What other people think of you
There’s a saying that goes “what other people think of you is none of your business.” It’s important to know what your values are and to be grounded in them, so that you’re not swayed by the thoughts of others. Osibodu-Onyali said she often challenges her clients by asking: “So what if they don’t like you? What happens next?” She said more often than not, the answer is usually “nothing.”
“The truth is that the world doesn’t end and you don’t have to be liked by everyone,” she said. “Stick to your core group of supporters who truly love and respect you, and don’t spend time worrying about the people who don’t quite get you. If they don’t get you, that’s OK. You can’t be a part of every group.”
The need to be right in every conflict
We’ve all strived to win arguments; however, that can cause more stress than it’s worth. Freire said letting go of the need to win “takes up enormous energy because people tend to want to be right.”
“How many times do we fight with someone and we’re simply fighting to be right?” he said. “We say things we can’t take back and later we apologize and think to ourselves ‘I overreacted’ or ‘We fought over something so stupid.’ Sometimes we don’t even remember why we were fighting to begin with. Sometimes trivial things we get stuck on are just smaller manifestations of larger underlying issues.”
These kinds of interactions can often lead to “negative self-talk and anxiety as [we] overanalyze the situation and stress about the impact of the interaction,” according to Elise Hall, a licensed and independent clinical social worker in Massachusetts.
Instead, try looking at a fight as a problem to be solved (experts say there’s one phrase that can easily help you do this with a partner). This can help you let go of the need to be right and put your focus on a solution.
This all might be challenging, but it could be worth it to increase your joy — even just by a fraction.
Thinking of January as the time to start a wellness goal may actually backfire in the long run.
You spend the final weeks of December indulging in all that the holidays have to offer ― an extra glass of eggnog, delicious frosted cookies and lazy days curled up in front of the TV. You promise yourself that you’re going to start on that health goal very soon. Come Jan. 1, you vow to be in the gym seven days a week, packing salads for lunch and drinking eight glasses of water a day.
But then it doesn’t work. Why? While it can seem motivating to make a New Year’s resolution to revamp your lifestyle, experts note that this isn’t always the most effective approach.
Here are some reasons why looking at January as the time to start a new health regimen can actually sabotage your goals, plus some advice on what to do instead.
The statistics are not in your favor.
Most people give up on their January goals by mid-February, according to one professional coach.
It’s a known fact that most New Year’s resolutions, while well-intended, don’t get off the ground ― at least not for long. The failure rate is said to be about 80%. And according to Elise Auxier, a certified professional coach in Tampa, the majority of people that make January goals lose their resolve by mid-February.
“We start out with such enthusiasm, vigor and fortitude, only to quickly realize that our shiny goals are apparently destined to be buried in the sandlot of broken dreams within six weeks,” she said.
Your resolution might not have the right motivation attached to it.
The beginning of a new year comes with cultural and social pressure to get healthier in one way or another, noted Nick Frye, a behavioral counseling manager at health coaching company OPTAVIA. This usually means losing weight, hitting the gym or eating better.
“The problem with this lies in the concept of intrinsic versus extrinsic motivation,” he said. “With intrinsic motivation, we are driven to achieve our goals because they reflect our most personal values, our truest aspirations and our most authentic selves. Extrinsic motivation means we base our goals on what other people think we are supposed to achieve.”
The bottom line? If you aren’t embarking on a new health journey because it is meaningful and important to you, then it’s usually just a matter of time before the commitment fades ― no matter what time of year you started.
A January resolution can create an “all-or-nothing” mentality.
“As adults, we have long-established behavioral patterns of health. Some of these patterns started as children, so to think that you will wake up on Jan. 1 and change everything is setting yourself up for failure,” said Stephanie Burstein, a licensed marriage and family therapist in Boca Raton, Florida.
New Year’s resolutions also have a way of making you feel like you need to go full-force on a goal or you may as well not do it at all.
“Putting all your eggs in the January basket and hoping that ‘this year will be different’ can not only create undue stress but can also create an ultimatum in your mind to stick to it ‘100% or nothing,’ which creates the perfect cop-out for when life inevitably happens,” said Tiffany Caplan, co-founder of the Caplan Institute of Health in Ventura, California.
There will be times when you will inevitably deviate from your health goal ― your work meeting ran late and you missed your yoga class, you were under the weather or traveling and unable to find a healthy lunch spot. If this happens, you might be more tempted to give up on a “resolution” entirely. Instead, focus on a goal day by day.
Your “new year, new you” goal may be too big to achieve.
When you apply a new habit, it needs to be small enough to be sustainable.
“Last year, you didn’t work out at all, but this year you are going to work out one hour a day, five days a week. That seems overwhelming just to read, doesn’t it?” said Christine Kenney, a health coach in Nashville.
Kenney added that this is often why people are quick to abandon new healthy habits that are set for January.
“We find ourselves taking on such big new habits that they don’t stick because they are just so far from our normal routine,” she explained, noting that the majority of tasks you do in your day are already habits, so when you apply a new habit, it needs to be small enough to be sustainable.
Kenney recommended starting small, adding that even tiny changes can have a big impact. Try taking a pilates class every Wednesday night or commit to making one healthy meal per day.
“Often, people try to change everything about themselves at once: their diets, their activities, their social life, etc. All of the changes at once [are] hard to maintain; people quit after a few months and then don’t change anything until the following new year,” said Ashley Nash, a personal trainer in Bridgewater, New Jersey.
The January wellness movement is overwhelming.
So many people enjoy the holidays, then pack into the gym like sardines the first day of the new year. But this can add an extra layer of stress to your goal, according to Jeanette DePatie, a certified fitness trainer and instructor in Los Angeles.
“Everybody else is doing the same thing, so the gym is full, the trainers are super busy and you won’t get the personal attention you would get if you start your fitness journey in February or June,” she said.
DePatie added that seeing everyone going full-throttle in the gym in January can also set you up to push yourself too hard.
“I see it every year ― the gym is full in January,
and the sports medicine guy’s waiting room is full by Valentine’s Day.”
– JEANETTE DEPATIE, CERTIFIED FITNESS TRAINER
“It encourages people to jump into fitness at a level that might be too hard or fast for them,” DePatie said. “It’s all part of the new year ‘magical new me’ syndrome. I see it every year ― the gym is full in January, and the sports medicine guy’s waiting room is full by Valentine’s Day.”
Additionally, waiting until January means you are starting your health journey “when toxic messages about how all bodies need to be perfect [are] at a peak,” DePatie said.
“In January, every potion, pill, abdominal exerciser and health voodoo company has their before/after magical thinking advertising going full-tilt,” she said.
The problem, she explained, is much of this advertising makes promises that are simply not real. “You’re probably not going to end up looking like that fitness model or 16-year-old runway star after using that product. And constantly being bombarded with those images not only bashes our self-esteem but also sets us up to fail.”
Delaying your goals can make them even harder to obtain.
“The best time to attempt a health behavior change is right now,” a psychiatrist said.
Most importantly, by putting off your goal, you are cheating yourself out of time.
“In general, the best time to attempt a health behavior change is right now,” said Keith Humphreys, a psychiatrist at Stanford Health Care. “And if you succeed, when New Year’s comes, you’ll feel proud of the fact that you are already well ahead of everyone else who is just attempting to follow their resolution to change.”
Putting off your health goals until January also creates the idea that your health and well-being is something to put off, said Alysa Boan, a certified personal trainer at FitnessTrainer.com and RealFitnessMaven.
“When we set a start date too far out, or allow too many obstacles to occur before we begin, we often set ourselves up for failure,” Boan said.
In reality, there are ways you can enjoy the holidays yet still generally live a healthy lifestyle. (One big meal, for example, isn’t going to derail you.) Begin now by taking small, daily steps that help your well-being. Try drinking more water, cutting back on alcohol or going for a walk after dinner.
“Instead of waiting for a better day, or period of time, try shifting your mindset toward what you can do today to improve 1% in the area you feel needs attention,” said Mike Clancy, a health and wellness expert and founder of Mike Clancy Training. “This type of action-based behavior is built upon the success of consistency, rather than a sweeping change at a future date.”
There’s no secret – the simplest things are often the best,
says nutritionist Dr John Briffa, if we want to feel good all year round
1 Eat ‘primally’ Common sense dictates that the best diet is one based on foods we’ve been eating the longest in terms of our time on this planet. These are the foods that we’ve evolved to eat and are best adapted to. Studies show that a ‘primal’ diet made up of fruits, vegetables, nuts and seeds, as well as meat, fish and eggs, is best for weight control and improvement in risk markers for illnesses, such as heart disease and diabetes. This ‘go primal’ food philosophy will enable you to cut through the marketing hype and dietary misinformation, and allow you to make healthy food choices quickly and confidently.
2 Keep hydrated Water makes up two-thirds of the body and performs a plethora of functions, including acting as a solvent, carrier of nutrients, temperature regulator and body detoxifier. Maintaining hydration can have a profound influence on our vitality and energy levels, including mental alertness. Aim to drink enough water to keep your urine a pale yellow colour throughout the course of the day.
3 Eat mindfully In our fast-paced world, there can be a tendency to eat while distracted and shovel in more food than we need and, at the same time, miss out on culinary pleasure. Many of us will benefit from eating mindfully. Some things to think about here are avoiding eating when distracted, eating more slowly, and taking time to taste food properly. One particular thing to focus on is chewing your food thoroughly – not only does this help us savor food, it also assists the digestive process.
4 Get plenty of sunlight in the summer… Sunlight, and the vitamin D this can make in the skin, is associated with a wide spectrum of benefits for the body including a reduced risk of several forms of cancer, heart disease, multiple sclerosis and osteoporosis, as well as improved immune function. As a rule of thumb, vitamin D is made when our shadow is shorter than our body length, ie when the sun is high in the sky. While burning is to be avoided, get as much sunlight exposure as possible for optimal health.
5… and in the winter Low levels of sunlight in the winter can cause our mood to darken. Even when it’s cold outside, it pays to get some external light exposure in the winter, say during lunchtime. Another option is to invest in a sunlight-simulating device and use this daily from October through to March.
6 Get enough sleep Sleep has the ability to optimize mental and physical energy, and optimal levels of sleep (about eight hours a night) are linked with reduced risk of chronic disease and improved longevity. One simple strategy that can help ensure you get optimal amounts of sleep is to go to bed earlier. Getting into bed by 10 pm or 10.30 pm is a potentially useful investment in terms of your short- and long-term health and well-being. Shutting down the computer or turning off the TV early in the evening is often all it takes to create the time and space for earlier sleep.
7 Walk regularly Aerobic exercise, including something as uncomplicated and low-impact as walking, is associated with a variety of benefits for the body and the brain, including a reduced risk of chronic diseases, anti-anxiety and mood-enhancing effects. Aim for a total of about 30 minutes of brisk walking every day.
8 Engage in some resistance exercise Resistance exercise helps to maintain muscle mass and strengthens the body. This has particular relevance as we age, as it reduces the risk of disability and falls. Many highly useful exercises can be done at home, such as press-ups, sit-ups and squats. Invest in a Dyna-Band or dumbbells to extend your home routine to other exercises, too.
9 Practise random acts of kindness Random acts of kindness are good for givers and receivers alike. It could be a quick call or text to someone you care about or have lost touch with, or showing a fellow motorist some consideration, or giving up your seat on a train or bus, or buying someone lunch or giving a spontaneous bunch of flowers.
10 Practise the art of appreciation Modern-day living tends to be inspirational and we can easily find ourselves chasing an ever-growing list of goals, many of which can be material. Some of us could do with spending more time focusing not on what we don’t have, but on what we do. Our mood can be lifted by giving thanks for anything from our friends and family to a beautiful landscape or sunset.
As a physician, I have helped to care for many patients and families whose lives have been turned upside down by serious illnesses and injuries.
In the throes of such catastrophes, it can be difficult to find cause for anything but lament.
Yet Thanksgiving presents us with an opportunity to develop one of the healthiest, most life-affirming and convivial of all habits — that of counting and rejoicing in our blessings.
Gratitude’s benefits
Research shows that grateful people tend to be healthy and happy. They exhibit lower levels of stress and depression, cope better with adversity and sleep better. They tend to be happier and more satisfied with life. Even their partners tend to be more content with their relationships.
Perhaps when we are more focused on the good things we enjoy in life, we have more to live for and tend to take better care of ourselves and each other.
When researchers asked people to reflect on the past week and write about things that either irritated them or about which they felt grateful, those tasked with recalling good things are more optimistic, feel better about their lives, and actually visit their physicians less.
It is no surprise that receiving thanks makes people happier, but so does expressing gratitude. An experiment that asked participants to write and deliver thank-you notes found large increases in reported levels of happiness, a benefit that lasted for an entire month.
Philosophical roots
One of the greatest minds in Western history, the Greek philosopher Aristotle, argued that we become what we habitually do. By changing our habits, we can become more thankful human beings.
If we spend our days ruminating on all that has gone poorly and how dark the prospects for the future appear, we can think ourselves into misery and resentment.
But we can also mold ourselves into the kind of people who seek out, recognize and celebrate all that we have to be grateful for.
This is not to say that anyone should become a Pollyanna, ceaselessly reciting the mantra from Voltaire’s “Candide”: “All is for the best in this, the best of all possible worlds.” There are injustices to be righted and wounds to be healed, and ignoring them would represent a lapse of moral responsibility.
But reasons to make the world a better place should never blind us to the many good things it already affords. How can we be compassionate and generous if we are fixated on deficiency? This explains why the great Roman statesman Cicero called gratitude not only the greatest of virtues but the “parent” of them all.
Religious roots
Gratitude is deeply embedded in many religious traditions. In Judaism, the first words of the morning prayer could be translated, “I thank you.” Another saying addresses the question, “Who is rich?” with this answer: “Those who rejoice in what they have.”
From a Christian perspective, too, gratitude and thanksgiving are vital. Before Jesus shares his last meal with his disciples, he gives thanks. So vital a part of Christian life is gratitude that author and critic G.K. Chesterton calls it “the highest form of thought.”
Gratitude also plays an essential role in Islam. The 55th chapter of the Quran enumerates all the things human beings have to be grateful for — the sun, moon, clouds, rain, air, grass, animals, plants, rivers and oceans — and then asks, “How can a sensible person be anything but thankful to God?”
Other traditions also stress the importance of thankfulness. Hindu festivals celebrate blessings and offer thanks for them. In Buddhism, gratitude develops patience and serves as an antidote to greed, the corrosive sense that we never have enough.
Roots even in suffering
In his 1994 book, “A Whole New Life,” Duke University English professor Reynolds Price describes how his battle with a spinal cord tumor that left him partially paralyzed also taught him a great deal about what it means to really live.
After surgery, Price describes “a kind of stunned beatitude.” With time, though diminished in many ways by his tumor and its treatment, he learns to pay closer attention to the world around him and those who populate it.Reflecting on the change in his writing, Price notes that his books differ in many ways from those he penned as a younger man. Even his handwriting, he says, “looks very little like that of the man he was at the time of his diagnosis.”
“Cranky as it is, it’s taller, more legible, and with more air and stride. And it comes down the arm of a grateful man.”
A brush with death can open our eyes. Some of us emerge with a deepened appreciation for the preciousness of each day, a clearer sense of our real priorities and a renewed commitment to celebrating life. In short, we can become more grateful, and more alive, than ever.
When it comes to practicing gratitude, one trap to avoid is locating happiness in things that make us feel better off — or simply better — than others. In my view, such thinking can foster envy and jealousy.
There are marvelous respects in which we are equally blessed — the same sun shines down upon each of us, we all begin each day with the same 24 hours, and each of us enjoys the free use of one of the most complex and powerful resources in the universe, the human brain.
Much in our culture seems aimed to cultivate an attitude of deficiency — for example, most ads aim to make us think that to find happiness we must buy something. Yet most of the best things in life — the beauty of nature, conversation and love — are free.
There are many ways to cultivate a disposition of thankfulness. One is to make a habit of giving thanks regularly — at the beginning of the day, at meals and the like, and at day’s end.
Likewise, holidays, weeks, seasons and years can be punctuated with thanks — grateful prayer or meditation, writing thank-you notes, keeping a gratitude journal, and consciously seeking out the blessings in situations as they arise.
Gratitude can become a way of life, and by developing the simple habit of counting our blessings, we can enhance the degree to which we are truly blessed.
Richard Gunderman, The Conversation
Richard Gunderman is the Chancellor’s Professor of medicine, liberal arts and philanthropy at Indiana University.
“Gratitude enhances performance in every domain that’s been examined, psychological relational, emotional, physical,” said Robert Emmons, a professor and psychologist at the University of California, Davis. “This is why it’s been referred to as the ultimate performance-enhancing substance.”
The field of gratitude health studies is still young, but researchers say that practicing gratitude may positively affect physical health in two main ways: It can change your biology and your behavior.
“A health behavior change is when someone that practices gratitude ends up engaging in more self-care behaviors, or following the directions of their care provider more closely,” said Emiliana Simon-Thomas, science director at the Greater Good Science Center, an interdisciplinary research center at UC Berkley. “Sometimes you’ll find that a study reports that a particular gratitude intervention leads to lower blood pressure — that’s the biology pathway.”
Gratitude “interventions” are a method that researchers use to determine how expressing gratitude may be directly causing positive health effects. A common approach is to ask participants to write down what they’re grateful for each day in a “gratitude journal” or to pen “gratitude letters.”
Several studies have concluded that keeping a gratitude journal improves physical health. A 2015 study of 119 women at the University College London found that just two weeks of keeping a gratitude journal can improve sleep quality and decrease blood pressure.
Researchers at UC San Diego came to a similar conclusion the following year. A 2016 study of nearly 70 men and women at risk of heart failure asked participants to keep a gratitude journal for eight weeks. Researchers found that, over time, the participants who kept gratitude journals had lower levels of inflammation, a biomarker of heart failure.
“Along the lines of physical exercise, a healthier diet, or higher-quality sleep, gratitude is worth the time,” Simon-Thomas said.
Practicing gratitude is also tied to lower stress levels, Simon-Thomas said, because people who regularly express gratitude have a greater capacity to regulate emotions in a constructive way. It can even “short-circuit” the body’s stress response.
“The holiday season can be very stressful,” Emmons said. “People are exhausted, worn down and worn out, feeling depleted and defeated. That is why gratitude is especially important this time of year. Grateful people less likely to experience envy, anger, resentment, regret and other unpleasant states that produce stress and thwart positive emotions.”
Jeff Huffman, a professor of psychiatry at Harvard Medical School and director of the Cardiac Psychiatry Research Program at Massachusetts General Hospital, says the field of gratitude studies still has a lot of ground to cover. In the past 15 years, there have been less than ten trials of gratitude-based interventions in patients with chronic health conditions, according to an article published this year in the British Journal of Health Psychology.
“At this point, we are not quite there in terms of conclusively saying that experiencing or expressing gratitude is linked to better physical health,” Huffman said. “More definitive study is needed.”
Huffman said his team of researchers is currently looking into how gratitude-based interventions may help heart attack victims recover faster and better. “We hope to have answers in the not-to-distant future,” he said.
Gratitude is good for us every way you look at it.
According to Sonja Lyubomirsky, PhD, professor of psychology at the University of California in Riverside, gratitude boosts our happiness levels in a number of ways: by promoting the savoring of positive life experiences; by bolstering self-worth and self-esteem and thereby helping to cope with stress and trauma; by building social bonds and encouraging moral behavior; and by diminishing negative emotions and helping us adjust to new situations.
Gratitude has a number of physical health benefits as well. “Research suggests that individuals who are grateful in their daily lives actually report fewer stress-related health symptoms, including headaches, gastrointestinal (stomach) issues, chest pain, muscle aches, and appetite problems,” says Sheela Raja, PhD, an assistant professor and clinical psychologist in the Colleges of Medicine and Dentistry at the University of Illinois in Chicago.
But how do we get there? For some folks, gratitude is much easier than for others. I, for one, have to work really hard at it because my cup usually appears one-third full. With a few exercises, though, I can become a more grateful person and promote gratitude in my life, which brings many emotional and physical gifts.
1. Go Ahead and Compare
I constantly compare myself to people who are more productive than I am (have more energy and need less sleep), who go to a doctor once a year, and who are resilient to stress. “Why can’t I be like her?” I ask myself. And then I remember Helen Keller’s quote: “Instead of comparing our lot with that of those who are more fortunate than we are, we should compare it with the lot of the great majority of our fellow men. It then appears that we are among the privileged.”
Her wisdom forces me to go back and remember all the people I know who can’t work at all because of their chronic illnesses, those with unsupportive spouses who don’t understand depression, and the folks I know who can’t afford a monthly pass to Bikram yoga or kale and dandelion greens to make smoothies. Suddenly, my jealousy has turned to gratitude.
2. Write Thank-You Letters
According to University of California at Davis psychologist Robert Emmons, PhD, a powerful exercise in cultivating gratitude is to compose a “gratitude letter” to a person who has made a positive and lasting influence in your life. Dr. Emmons, who also wrote Thanks! How the New Science of Gratitude Can Make You Happier, says the letter is especially powerful when you haven’t properly thanked the person in the past, and when you read the letter aloud to the person face-to-face. I do this as part of my holiday cards, especially to former professors or teachers who helped shape my future and inspired me in ways they might not know.
3. Keep a Gratitude Journal
According to Dr. Lyubomirsky, keeping a gratitude journal (in which you record all the things you have to be grateful for once a week) and other gratitude exercises can increase your energy, and relieve pain and fatigue. A study published in the Journal of Research in Personality documented a group of 90 undergraduate students. Divided into two groups, the first wrote about a positive experience each day for two minutes, and the second wrote about a control topic. Three months later, the students who wrote about positive experiences had better mood levels, fewer visits to the health center, and experienced fewer illnesses.
In my daily mood journal, I make a list of each day’s “little joys”: moments that I would fail to appreciate if I didn’t make myself record them, such as a gorgeous, 70-degree day in winter; a supply of dark chocolate; the feeling of exhilaration I have after completing a 90-minute class of Bikram yoga; and an afternoon with only one meltdown from my kids.
4. Ask Yourself These Four Questions
Byron Katie’s bestseller, Loving What Is, is helping me analyze my thinking in a way that is unique to the tools I’ve learned in other self-help books. I am much more aware of the stories I weave in my mind without much analysis as to whether or not they are true. You need to read the book to fully understand her process called “The Work,” but here’s the Reader’s Digest version:
For every problem you’re having, or every negative rumination you can’t let go of, ask yourself these four questions: Is it true? Can you absolutely know that it’s true? How do you react when you think that thought? Who would you be without that thought?
You have to record the answers on paper for the exercise to be fully effective. After going through the process a few times, I realized the thoughts I had about certain people and events were causing the suffering I had, not the people and events themselves. This enables you to embrace those people and events with gratitude — to cultivate an attitude of gratitude, in general — because you know that they aren’t the problem. Your stories are.
5. Shift Your Language
According to Andrew Newberg, MD, and Mark Robert Waldman, words can literally change your brain. In their book, Words Can Change Your Brain, they write, “a single word has the power to influence the expression of genes that regulate physical and emotional stress.” Positive words, like “peace” and “love,” can alter the expression of genes, strengthening areas in our front lobes and promoting the cognitive functioning of the brain. They propel the motivational centers of the brain into action, explain the authors, and build resiliency.
Lately I’ve been trying to catch myself when profanity or something negative is about to come out of my mouth. I’m not all that good at this, but I definitely believe that words have power, and that by making a few subtle shifts in our language, we can promote gratitude and can generate better health for ourselves.
6. Serve
Service promotes gratitude more directly than any other path I know. Whenever I’m stuck in self-pity or depression, feeling personally victimized by the universe, the fastest way out of my head and into my heart is reaching out to someone who is in pain — especially similar pain. That’s the reason I created my online depression support groups Project Beyond Blue and Group Beyond Blue. For five years, I couldn’t get rid of debilitating death thoughts after experimenting with almost every therapy that both traditional and alternative medicine had to offer. By participating in a forum where folks are in more pain than I am — and where I can share my hard-earned insights and resources — I am made aware of the blessings in my life that I had forgotten or simply took for granted.
7. Hang With Positive People
Motivational speaker Jim Rohn says, “You are the average of the five people you spend the most time with, including yourself.” Research confirms that. In one study conducted by Nicholas Christakis, MD, PhD, of Harvard Medical School, and James Fowler, PhD, of the University of California in San Diego, individuals who associated themselves with happy people were more likely to be happy themselves.
Another study by psychological scientists Gerald Haeffel, PhD, and Jennifer Hames of the University of Notre Dame, showed that risk factors for depression can actually be contagious when our social environments are in flux. So there’s a better shot of your becoming a more grateful, positive person if you surround yourself with grateful people.
8. Make a Gratitude Ritual
One family I know has a gratitude ritual every night at dinner. After prayers, each person goes around the table saying something positive that happened to him or her that day — one thing for which he or she is grateful. In our home, we’re lucky to get everyone seated without a meltdown, so I’ve filed this exercise for down the road a little — maybe after hormones are stabilized. But I thought it was a really nice way of cultivating gratitude as a family and teaching that value to non-hormonal kids.
9. Try a Loving-Kindness Meditation
In a landmark study published in the Journal of Personal and Social Psychology, Barbara Fredrickson, PhD, and her team showed that practicing seven weeks of loving-kindness meditation increased gratitude as well as a host of other positive emotions. The benefits intensified over time, producing a range of other health benefits: increased mindfulness, purpose in life, social support, and decreased symptoms of illness. Sociologist Christine Carter, PhD, with University of California Berkley’s Greater Good Science Center, gives a nice overview of how to do a simple loving-kindness meditation in five minutes a day on her blog. She writes:
Because research demonstrates the incredible power of loving-kindness meditation: No need to be self-conscious when this stuff might be more effective than Prozac. Also called metta, loving-kindness meditation is the simple practice of directing well-wishes towards other people.
