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12 Ways to Wake Up Happier Tomorrow Morning (and Every Morning)

We’d be happier if only things were different, right? If we had more money or a better job or weighed 20 pounds less? With these positivity-boosting strategies, you can be happier right now—no life changes needed.

Set your mind on being happy

Being happy is not about what you have or what happens to you, but how you react to it. In fact, research shows that the way to be happier is by actually trying to be happier. “Happiness is definitely a choice,” says Caroline Adams Miller, a professional coach, speaker, and best-selling author of Your Happiest Life Workbook. “Research on identical and fraternal twins separated at birth, among other studies, shows that at least half of our well-being is directly tied to what we choose to think about and do on a daily basis.” Another study, the Cornell Legacy Project, surveyed “wise elders” to find out their life lessons, one of which was that waiting to become happy doesn’t work. Instead, greeting each day with a good attitude puts us in control of our own positive mindset.

Do something for someone else

Wondering how to make yourself happier? Give back. Studies show that doing something for others is a great way to boost your spirits—and donating time gives a bigger boost than giving money, according to one study. “We did a study in which we asked people to do acts of kindness—one group did acts of kindness for others, another group did acts of kindness for the world such as picking up litter, and a group did things for themselves, like getting a massage or having a nice lunch,” says Sonja Lyubomirsky, PhD, a psychology professor at the University of California, Riverside, and the author of The How of Happiness. “We found that only doing acts of kindness for others or the world, especially for others, made people happier.” Whether you volunteer formally or simply shovel your elderly neighbor’s driveway, doing things for others gives you perspective on your own life and helps you feel you’re making a difference.

Call a friend

Research shows humans are pro-social beings, so having real, meaningful relationships in life is crucial to feeling happy. Really connecting and conversing deeply with someone has been shown to be more fulfilling than small talk, so make time each day to call or spend time with a friend or family member. “High quality, close relationships are fundamentally important for well being,” says Brett Major, a researcher in the University of North Carolina Chapel Hill’s Positive Emotions and Psychophysiology (PEP) Laboratory. Plus, feeling we’ve helped out someone we love makes us feel good as well. Studies have shown that parents feel greater fulfillment when their children are happy. Strong ties can also help us feel more secure when something bad happens—research shows those in tight-knit communities fare better when faced with a crisis.

Find meaning in your pursuits

When we think, “once I achieve this goal, I’ll be happy,” we’re setting ourselves up for disappointment. With success, it’s the journey, not the destination that’s fulfilling. “People don’t succeed at their goals and then become happy; being happy or emotionally flourishing first is what sets the stage for someone to become successful,” Miller says. “The research shows that when we do things that add meaning, purpose, and even pleasure to our lives, happiness is the by-product that allows us to thrive and grow in positive, proactive ways.” Even just getting caught up in an activity, called “flow” in psychology or being “in the zone,” makes you feel energized and fulfilled, whether you’re painting furniture, writing music, or just going through the junk drawer in the kitchen. “Accomplishing tasks and mastering skills helps people feel more confident in themselves and their abilities, which ultimately fuels well-being,” Major says.

Look back—and forward—with rose-colored glasses

Stewing over something you regret just breeds unhappiness. Instead, research from San Francisco State University shows that focusing on good memories makes us feel more content with our life. “In two minutes, write down every detail you can remember about a meaningful event from the day before,” suggests Michelle Gielan, a former CBS News anchor who’s now a positive psychology expert and the bestselling author of Broadcasting Happiness. “Yesterday’s high points can be today’s fuel for happiness.” This can even have an effect on our overall health: Geilan points to a study that found that patients suffering from chronic pain who did this for six months were able to reduce their pain meds. Finding the good in our past can help us look to the future with hope instead of trepidation.

happiness

Cultivate gratitude

Actively cultivating a feeling of gratefulness is one of the best ways to get happier. “There’s a lot of research on trying to appreciate what’s good about your life rather than focusing on what you don’t have or what other people have and you want,” says Dr. Lyubomirsky. “We have people write gratitude letters to their mother, for example, and not even share them. They write out all the things Mom has done, and just the process alone makes you really appreciate everything.” This can make you feel closer and even improve your bond—especially if you decide to share your gratitude letter. “Genuine expressions of gratitude help build new relationships or strengthen existing ones by demonstrating to others that we appreciate, understand, and care about them,” Major says.

Savor the moment

In the words of Ferris Bueller from the iconic ’80s movie, “If you don’t stop and look around once in a while, you might miss it.” Savoring positive experiences can help us fully appreciate the world around us. “We are so busy, always focusing on our to-do list, so stopping and smelling the roses is important,” Dr. Lyubomirsky says. The practice of mindfulness can help you be more aware of the moment and the gifts it brings. “It’s really being attuned and paying attention, as opposed to your mind wandering all over the place,” she says.

Get off the couch

It’s no surprise that exercise is good for your body—but it can improve your outlook. Research from the University of Vermont shows that the mood-enhancing benefits of a 20-minute workout last for 12 hours! “Exercise releases endorphins, which activate the body’s ‘reward system,’ basically telling the body ‘you should do this again’ by making a person feel really good, reducing stress, and improving mood,” says Acacia Parks, PhD, an associate professor of psychology at Hiram College and the chief scientist of the website happify.com. For an extra bonus, exercise outdoors since being in nature also benefits your mood. Even better, do so in the morning. Geilan says morning exercise is a recipe for “double happiness” because your brain runs on the fuel of “having a win” early in the day.

Choose time over stuff

Easier said than done—but money really can’t buy happiness. Due to something psychologists call hedonic adaptation, we get used to the beautiful, wonderful things we have, so after a short period of time material possessions don’t do much to make us feel happier. If you’re going to spend money, buy experiences, like traveling, which studies have shown to lead to greater fulfillment than objects. The novelty of doing and seeing new things piques our interest and expands our perspective, helping us to better appreciate our own life. Learn the truth behind myths of happiness you’ve convinced yourself are true.

Do what you believe in

Recent research suggests that people are happier when they do the right thing for the good of others—although at the time it might be hard. That might mean missing your favorite TV show so you can volunteer at a soup kitchen, or cutting into your own reading budget so you can contribute books to a school fundraiser. “Following your conscience isn’t always pleasant, so it may not improve a person’s emotional state, but it may improve their evaluation of their life,” Dr. Parks says. Miller says tackling such hard stuff improves your “grit,” or perseverance, which boosts confidence. “People with authentic grit do hard things that build their self-respect and enlarge their vision of what they’re made of,” says Miller, who’s written a book on the topic called Getting Grit. In this way, when you make decisions that affirm your own values, you feel more secure. “People become less defensive and more open to others when they affirm their values,” Lyubomirsky says. “You feel better about yourself and more positive in general.”

Seek out good news

There is so much negativity the second you turn on the morning news shows that it can cast a shadow over your whole day. Instead, try to fill your morning with positivity. “In a study I did with Arianna Huffington and researcher Shawn Achor, we found that watching three minutes of positive, solutions-focused news as compared to negative news in the morning can lead to a 27 percent higher likelihood of reporting your day as a happy one six to eight hours later,” Gielan says. “Start your day with an inspiring story of a person or organization that overcame a challenge, or one that focuses on solutions to create positive change.” Try websites like upworthy.com, humansofnewyork.com, or huffingtonpost.com’s Good News.

Find the get-happy strategy that works for you

Actions you can take to become happier are not one-size-fits-all. If something feels artificial or you don’t identify with it, choose a different strategy. “Everyone needs to study themselves to figure out when they are at their best, and then take care to replicate those actions on a daily basis,” Miller says. Once you decide what works for you, your positivity can help you through even the worst of times. “Positive emotions enable people to build enduring resources—like friends who provide social support, psychological resilience, and new skills and knowledge—that can be helpful in coping with negative experiences,” Major says. And this can make us happier in the long run.

Tina Donvito
source: www.rd.com
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How Social Networking Keeps People Healthy

Have you ever wanted to tell someone about a tough day at work or scary medical news, but felt nervous about calling a friend to share what’s going on?

Findings from a new study suggest that people who feel apprehensive about one-on-one interactions are taking advantage of a new form of communication that may help regulate emotions during times of need: online social networks. The study is available online in the Journal of Consumer Psychology.

“When people feel badly, they have a need to reach out to others because this can help reduce negative emotions and restore a sense of well-being,” says Eva Buechel, a professor in the business school at the University of South Carolina. “But talking to someone face-to-face or on the phone might feel daunting because people may worry that they are bothering them. Sharing a status update on Facebook or tweet on Twitter allows people to reach out to a large audience in a more undirected manner.”

Sharing short messages to an audience on a social network, called microblogging, allows people to reach out without imposing unwanted communication on someone who might feel obligated to respond. Responses on online social networks are more voluntary. To test whether people are more likely to microblog when they feel socially apprehensive, Buechel asked participants in one group to write about a time when they had no one to talk to at a party, while the control group wrote about office products.

Then she asked the participants who had an online social network account to log in and spend two minutes on their preferred social network. When the time ended, she asked people if they had microblogged. The results showed that those who had been led to feel socially apprehensive were more likely to microblog.

To explore who is more likely to microblog, Buechel conducted another experiment in which one group of participants watched a clip from the movie “Silence of the Lambs,” while the control group watched clips of pictures from space. Then they answered questions about how likely they were to express themselves in three different forms of communication: microblogging, in person or direct message (a private online message to an individual). Finally, she asked people to answer a series of questions that measured their level of social anxiety in a variety of situations.

Buechel discovered that people who were higher on the social apprehension scale were more likely to microblog after they had experienced negative emotions (as a result of watching the “Silence of The Lambs” clip). People who were low on the social apprehension scale, however, were more interested in sharing face-to-face or via direct message after watching the scary clip.

“There is a lot of research showing that sharing online is less ideal than having communication in person, but these social networks could be an important communication channel for certain individuals who would otherwise stay isolated,” she says.

She acknowledges that there is a danger for those who start to rely on social media as their only form of communication, but when used wisely, microblogging can be a valuable means of buffering negative emotions though social interaction.

Story Source:
Materials provided by Society for Consumer Psychology. Note: Content may be edited for style and length.   
December 11, 2017
Journal Reference:
Eva Buechel et al. Microblogging and the Value of Undirected Communication Authors. Journal of Consumer Psychology, December 2017 DOI: 10.1002/jcpy.1013
 


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Hang Out With Happy People — It Might Be Contagious

You can actually catch a good mood or a bad mood from your friends, according to a recent study in the journal Royal Society Open Science. But that shouldn’t stop you from hanging out with pals who are down in the dumps, say the study authors: Thankfully, the effect isn’t large enough to push you into depression.

The new study adds to a growing body of research suggesting that happiness and sadness—as well as lifestyle and behavioral factors like smoking, drinking, obesity, fitness habits and even the ability to concentrate—can spread across social networks, both online and in real life. But while many previous studies have only looked at friendship data at one point in time, this is one of the few that measured social and mood changes over time.

This method was able to show how friends actually influenced each other, and helped rule out the possibility that similarities between friends exist simply because people tend to gravitate toward and hang out with others like themselves.The new research involved groups of junior-high and high-school students who took part in depression screenings and answered questions about their best friends, many of whom were also enrolled in the study. In total, 2,194 students were included in the analysis, which used a mathematical model to look for connections among friend networks.

Overall, kids whose friends suffered from bad moods were more likely to report bad moods themselves—and they were less likely to have improved when they were screened again six months to a year later. When people had more happy friends, on the other hand, their moods were more likely to improve over time.

Some symptoms related to depression—like helplessness, tiredness and loss of interest—also seemed to follow this pattern, which scientists call “social contagion.” But this isn’t something sneaky and insidious that people need to worry about, says lead author Robert Eyre, a doctoral student at the University of Warwick’s Center for Complexity Science. Rather, it’s likely just a “normal empathetic response that we’re all familiar with, and something we recognize by common sense,” he says.

In other words, when a friend is going through a rough patch, it makes sense that you’ll feel some of their pain, and it’s certainly not a reason to stay away. But the fact that these negative feelings do spread across networks does have important health implications, says Eyre.

“The good news from our work is that following the evidence-based advice for improving mood—like exercise, sleeping well and managing stress—can help your friends too,” he says.

The study also found that having friends who were clinically depressed did not increase participants’ risk of becoming depressed themselves. “Your friends do not put you at risk of illness,” says Eyre, “so a good course of action is simply to support them.” To boost both of your moods, he suggests doing things together that you both enjoy—and taking other friends along to further spread those good feelings, too.’

 

Amanda MacMillan / Health.com   Sep 22, 2017   TIME Health


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10 Ways to Become More Resilient

10 Ways to Become More Resilient

Build Your Resilience and Coping Skills With These Tips

Resilience can often mean the difference between handling pressure and losing your cool. Resilient people tend to maintain a more positive outlook and cope with stress more effectively. Research has shown that while some people seem to come by resilience naturally, these behaviors can also be learned. The following are just a few of the techniques you should focus on in order to foster your own resilience.

1  Find a Sense of Purpose in Your Life

After her 13-year-old daughter was killed by a drunk driver, Candace Lightner founded Mother’s Against Drunk Driving (MADD). Upset by the driver’s light sentence, Lightner decided to focus her energy into creating awareness of the dangers of drunk driving. “I promised myself on the day of Cari’s death that I would fight to make this needless homicide count for something positive in the years ahead,” she later explained. In the face of crisis or tragedy, finding a sense of purpose can play an important role in recovery. This might involve becoming involved in your community, cultivating your spirituality, or participating in activities that are meaningful to you.

2  Build Positive Beliefs in Your Abilities

Research has demonstrated that self-esteem plays an important role in coping with stress and recovering from difficult events. Remind yourself of your strengths and accomplishments. Becoming more confident in your own ability to respond and deal with crisis is a great way to build resilience for the future.

3  Develop a Strong Social Network

Having caring, supportive people around you acts as a protective factor during times of crisis. It is important to have people you can confide in. While simply talking about a situation with a friend or loved one will not make troubles go away, it allows you to share your feelings, gain support, receive positive feedback, and come up with possible solutions to your problems.

4  Embrace Change

Flexibility is an essential part of resilience. By learning how to be more adaptable, you’ll be better equipped to respond when faced with a life crisis. Resilient people often utilize these events as an opportunity to branch out in new directions. While some people may be crushed by abrupt changes, highly resilient individuals are able to adapt and thrive.

5  Be Optimistic

Staying optimistic during dark periods can be difficult, but maintaining a hopeful outlook is an important part of resiliency. Positive thinking does not mean ignoring the problem in order to focus on positive outcomes. It means understanding that setbacks are transient and that you have the skills and abilities to combat the challenges you face. What you are dealing with may be difficult, but it is important to remain hopeful and positive about a brighter future.

6  Nurture Yourself

When you’re stressed, it can be all too easy to neglect your own needs. Losing your appetite, ignoring exercise, and not getting enough sleep are all common reactions to a crisis situation. Focus on building your self-nurturance skills, even when you are troubled. Make time for activities that you enjoy. By taking care of your own needs, you can boost your overall health and resilience and be fully ready to face life’s challenges.

7  Develop Your Problem-Solving Skills

Research suggests that people who are able come up with solutions to a problem are better able to cope with problems than those who cannot. Whenever you encounter a new challenge, make a quick list of some of the potential ways you could solve the problem. Experiment with different strategies and focus on developing a logical way to work through common problems. By practicing your problem-solving skills on a regular basis, you will be better prepared to cope when a serious challenge emerges.

8  Establish Goals

Crisis situations are daunting. They may even seem insurmountable. Resilient people are able to view these situations in a realistic way and then set reasonable goals to deal with the problem. When you find yourself becoming overwhelmed by a situation, take a step back to simply assess what is before you. Brainstorm possible solutions, and then break them down into manageable steps.

9  Take Steps to Solve Problems

Simply waiting for a problem to go away on its own only prolongs the crisis. Instead, start working on resolving the issue immediately. While there may not be any fast or simple solution, you can take steps toward making your situation better and less stressful. Focus on the progress that you have made thus far and planning your next steps, rather than becoming discouraged by the amount of work that still needs to be accomplished.

10  Keep Working on Your Skills

Resilience may take time to build, so do not become discouraged if you still struggle to cope with problematic events. According to Dr. Russ Newman, “research has shown that resilience is not an extraordinary thing but is rather ordinary and can be learned by most anyone”. Psychological resilience does not involve any specific set of behaviors or actions, but can vary dramatically from one person to the next. Focus on practicing some of the common characteristics of resilient people, but also, remember to build upon your existing strengths.

 
By Kendra Cherry    May 10, 2016 
source: www.verywell.com 

Characteristics of Resilient People

Why are some people better able to cope with crises than others?

While people vary dramatically in the coping skills they use when confronting a crisis, researchers have identified some key characteristics of resilience. Many of these skills can be developed and strengthened, which can improve your ability to deal with life’s setbacks.

Resilient people are aware of situations, their own emotional reactions and the behavior of those around them. In order to manage feelings, it is essential to understand what is causing them and why.

By remaining aware, resilient people can maintain control of a situation and think of new ways to tackle problems.

Another characteristic of resilience is the understanding that life is full of challenges. While we cannot avoid many of these problems, we can remain open, flexible, and willing to adapt to change.

Here are some other characteristics of people who have strong coping skills.

A Sense of Control

Do you perceive yourself as having control over your own life? Or do you blame outside sources for failures and problems? Generally, resilient people tend to have what psychologists call an internal locus of control. They believe that the actions they take will affect the outcome of an event. Of course, some factors are simply outside of our personal control, such as natural disasters. While we may be able to put some blame on external causes, it is important to feel as if we have the power to make choices that will affect our situation, our ability to cope, and our future.

Strong Problem-Solving Skills

Problem-solving skills are essential. When a crisis emerges, resilient people are able to spot the solution that will lead to a safe outcome. In danger situations, people sometimes develop tunnel vision. They fail to note important details or take advantages of opportunities.

Resilient individuals, on the other hand, are able to calming and rationally look and the problem and envision a successful solution.

Strong Social Connections

Whenever you’re dealing with a problem, it is important to have people who can offer support. Talking about the challenges you are facing can be an excellent way to gain perspective, look for new solutions, or simply express your emotions. Friends, family members, coworkers, and online support groups can all be potential sources of social connectivity.

Identifying as a Survivor, Not a Victim

When dealing with any potential crisis, it is essential to view yourself as a survivor. Avoid thinking like a victim of circumstance and instead look for ways to resolve the problem. While the situation may be unavoidable, you can still stay focused on a positive outcome.

Being Able to Ask for Help

While being resourceful is an important part of resilience, it is also essential to know when to ask for help. During a crisis, people can benefit from the help of psychologists and counselors specially trained to deal with crisis situations. Other potential sources of assistance include:

  • Books – Reading about people who have experienced and overcome a similar problem can be both motivating and good for ideas on how to cope.
  • Online Message Boards – Online communities can provide continual support and a place to talk about issues with people who have been in a similar situation.
  • Support Groups – Attending support group meetings is a great way to talk about the challenges you’re facing and find a network of people who can provide compassion and support.
  • Psychotherapy – If you are having trouble coping with a crisis situation, consulting a qualified mental health professional can help you confront the problem, identify your strengths, and develop new coping skills.
By Kendra Cherry   October 03, 2016