The birds are chirping, a warm breeze is blowing and some of your friends are getting vaccinated. After a year of anxiety and stress, many of us are rediscovering what optimism feels like. And the good news about an increase in available vaccines could not come at a more joyous time.
Spring is the season of optimism. With it comes more natural light and warm weather, both great mood boosters, and some of our most hopeful religious holidays: Easter, Passover, the Hindu festival of Holi and Nowruz, the Persian new year that celebrates springtime and renewal.
But if you're expecting your happiness to skyrocket the moment we finish off this pandemic once and for all, think again. The Second wave is here and we have to deal this one smarter with our learnings of 2020.
Yes, receiving your vaccine shot, daydreaming about intimate dinner parties or those first hugs with friends and loved ones may give you a jolt of joy, but euphoria, unfortunately, tends to be fleeting.
To help you get started on the right note, here are a few happiness strategies.
Behavioral scientists have spent a lot of time studying what makes us happy (and what doesn't). We know happiness can predict health and longevity, and happiness scales can be used to measure social progress and the success of public policies. But happiness isn't something that just happens to you. Everyone has the power to make small changes in our behavior, our surroundings and our relationships that can help set us on course for a happier life.
It is all in the Mind
Happiness often comes from within. Learn how to tame negative thoughts and approach every day with optimism. It is all intrinsic.
- Conquer Negative Thinking by practising these hacks.
All humans have a tendency to be a bit more like Eeyore than Tigger, to ruminate more on bad experiences than positive ones. It's an evolutionary adaptation - over-learning from the dangerous or hurtful situations we encounter through life (bullying, trauma, betrayal) helps us avoid them in the future and react quickly in a crisis.
But that means you have to work a little harder to train your brain to conquer negative thoughts. Here's how:
Don't try to stop negative thoughts.
Telling yourself "I have to stop thinking about this," only makes you think about it more. Instead, own your worries. When you are in a negative cycle, acknowledge it. "I'm worried about money." "I'm obsessing about problems at work."
Then make a happy plan to tackle it one day at a time.
Treat yourself like a friend.
When you are feeling negative about yourself, ask yourself what advice would you give a friend who was down on herself. Now try to apply that advice to you. Go easy on yourself.
Challenge your negative thoughts.
Socratic questioning is the process of challenging and changing irrational thoughts. Studies show that this method can reduce depression symptoms. The goal is to get you from a negative mindset ("I'm a failure.") to a more positive one ("I've had a lot of success in my career. This is just one setback that doesn't reflect on me. I can learn from it and be better.")
The bottom line: Negative thinking happens to all of us, but if we recognize it and challenge that thinking, we are taking a big step toward a happier life.
Happiness is about striking the right balance between negative and positive thinking.
Breathing | Being in the moment
Science is just beginning to provide evidence that the benefits of this ancient practice are real. Studies have found, for example, that breathing practices can help reduce symptoms associated with anxiety, insomnia, post-traumatic stress disorder, depression and attention deficit disorder. For centuries yogis have used breath control, or pranayama, to promote concentration and improve vitality. Buddha advocated breath-meditation as a way to reach enlightenment. Breathe deeply and take these breaks frequently in a day.
Journaling | Rewrite Your Story
Writing about oneself and personal experiences - and then rewriting your story - can lead to behavioural changes and improve happiness.
(We already know that expressive writing can improve mood disorders and help reduce symptoms, among other health benefits.)
Some research suggests that writing in a personal journal for 15 minutes a day can lead to a boost in overall happiness and well-being, in part because it allows us to express our emotions, be mindful of our circumstances and resolve inner conflicts. Or you can take the next step and focus on one particular challenge you face, and write and rewrite that story. https://well.blogs.nytimes.com/2015/01/19/writing-your-way- to-happiness
We all have a personal narrative that shapes our view of the world and ourselves. But sometimes our inner voice doesn't get it right. By writing and then editing our own stories, we can change our perceptions of ourselves and identify obstacles that stand in the way of our personal well-being. The process is similar to Socratic questioning (referenced above). Here's a writing exercise:
1. Write a brief story about your struggle. I'm having money problems. I am having a hard time making friends in a new city in the pandemic. I'm never going to find love. I'm fighting with my partner. I am suffering from mental health issues.
2. Now write a new story from the viewpoint of a neutral observer, or with the kind of encouragement you'd give a friend.
- a. Money is a challenge but you can take steps to get yourself into financial shape.
- b. Everyone struggles during the pandemic in their first year in a new city. Give it some time. Join some groups.
- c. Don't focus on finding love. Focus on meeting new people and having fun. The rest will follow.
- d. Couples argue. Here's what your situation looks like to a neutral observer.
Numerous studies show that writing and rewriting your story can move you out of your negative mindset and into a more positive view of life. "The idea here is getting people to come to terms with who they are, where they want to go," said James Pennebaker, a psychology professor at the University of Texas who has pioneered much of the research on expressive writing. "I think of expressive writing as a life course correction." Everyone has a beautiful happy story to write in their lifetime. Movement
When people get up and move, even a little, they tend to be happier than when they are still. A study that tracked the movement and moods of cellphone users found that people reported the most happiness if they had been moving in the past 15 minutes than when they had been sitting or lying down. Most of the time it wasn't rigorous activity but just gentle walking that left them in a good mood. Of course, we don't know if moving makes you happy or if happy people just move more, but we do know that more activity goes hand-in-hand with better health and greater happiness. Movement is the key to the longevity of happiness. Water moves; it is at its best when it flows fresh and doesn't stagnate. The body you move through life in needs a bit of daily maintenance to keep it running for a long time. Plus, exercise releases hormones that make us
feel happy. Accepting that your body simply goes to seed when you get older might seem normal, but it isn't: the body was designed to move, right through life. If you're currently out of shape, make a pledge to get fit this year. Healthy disciplined exercise routines positively influence your well-being in life."
Practice the Art of Optimism
Optimism is part genetic, part learned. Even if you were born into a family of gloomy Guses, you can still find your inner ray of sunshine. Optimism doesn't mean ignoring the reality of a dire situation. After a job loss, for instance, many people may feel defeated and think, "I'll never recover from this." An optimist would acknowledge the challenge in a more hopeful way, saying, "This is going to be difficult, but it's a chance to rethink my life goals and find work that truly makes me happy."
And thinking positive thoughts and surrounding yourself with positive people really does help. Optimism, like pessimism, can be infectious. So make a point to hang out with optimistic people. You are the average of the four people you spend the most time with. You must be around people who push you to become the best happy version of yourself.
Embrace Minimalism
Although it is a great start, it isn't an instant cure. It is a pathway, not the end goal. Becoming a minimalist will give you more time and will free up more of your money than ever before. But we must focus on gratitude every single day in order to see the results. It's that journey of intentional self-improvement, and appreciating what we already have, that will bring us contentment. It means living with things you really need. It means removing anything that distracts us from living with intentionality and freedom.
Minimalist living is the opposite of boring. It removes mundane activities that take away from spending time with our loved ones. Once we rid ourselves of the unnecessary, we're able to decide what will define our lives. We will find themselves more involved in their families' lives than ever before. Becoming minimalist frees us to live a bigger life with a more passionate pursuit of our greatest purpose and goals.
The birds are chirping, a warm breeze is blowing and some of your friends are getting vaccinated. After a year of anxiety and stress, many of us are rediscovering what optimism feels like. And the good news about an increase in available vaccines could not come at a more joyous time.
Spring is the season of optimism. With it comes more natural light and warm weather, both great mood boosters, and some of our most hopeful religious holidays: Easter, Passover, the Hindu festival of Holi and Nowruz, the Persian new year that celebrates springtime and renewal.
But if you're expecting your happiness to skyrocket the moment we finish off this pandemic once and for all, think again. The Second wave is here and we have to deal this one smarter with our learnings of 2020.
Yes, receiving your vaccine shot, daydreaming about intimate dinner parties or those first hugs with friends and loved ones may give you a jolt of joy, but euphoria, unfortunately, tends to be fleeting.
To help you get started on the right note, here are a few happiness strategies.
Behavioral scientists have spent a lot of time studying what makes us happy (and what doesn't). We know happiness can predict health and longevity, and happiness scales can be used to measure social progress and the success of public policies. But happiness isn't something that just happens to you. Everyone has the power to make small changes in our behavior, our surroundings and our relationships that can help set us on course for a happier life.
It is all in the Mind
Happiness often comes from within. Learn how to tame negative thoughts and approach every day with optimism. It is all intrinsic.
- Conquer Negative Thinking by practising these hacks.
All humans have a tendency to be a bit more like Eeyore than Tigger, to ruminate more on bad experiences than positive ones. It's an evolutionary adaptation - over-learning from the dangerous or hurtful situations we encounter through life (bullying, trauma, betrayal) helps us avoid them in the future and react quickly in a crisis.
But that means you have to work a little harder to train your brain to conquer negative thoughts. Here's how:
Don't try to stop negative thoughts.
Telling yourself "I have to stop thinking about this," only makes you think about it more. Instead, own your worries. When you are in a negative cycle, acknowledge it. "I'm worried about money." "I'm obsessing about problems at work."
Then make a happy plan to tackle it one day at a time.
Treat yourself like a friend.
When you are feeling negative about yourself, ask yourself what advice would you give a friend who was down on herself. Now try to apply that advice to you. Go easy on yourself.
Challenge your negative thoughts.
Socratic questioning is the process of challenging and changing irrational thoughts. Studies show that this method can reduce depression symptoms. The goal is to get you from a negative mindset ("I'm a failure.") to a more positive one ("I've had a lot of success in my career. This is just one setback that doesn't reflect on me. I can learn from it and be better.")
The bottom line: Negative thinking happens to all of us, but if we recognize it and challenge that thinking, we are taking a big step toward a happier life.
Happiness is about striking the right balance between negative and positive thinking.
Breathing | Being in the moment
Science is just beginning to provide evidence that the benefits of this ancient practice are real. Studies have found, for example, that breathing practices can help reduce symptoms associated with anxiety, insomnia, post-traumatic stress disorder, depression and attention deficit disorder. For centuries yogis have used breath control, or pranayama, to promote concentration and improve vitality. Buddha advocated breath-meditation as a way to reach enlightenment. Breathe deeply and take these breaks frequently in a day.
Journaling | Rewrite Your Story
Writing about oneself and personal experiences - and then rewriting your story - can lead to behavioural changes and improve happiness.
(We already know that expressive writing can improve mood disorders and help reduce symptoms, among other health benefits.)
Some research suggests that writing in a personal journal for 15 minutes a day can lead to a boost in overall happiness and well-being, in part because it allows us to express our emotions, be mindful of our circumstances and resolve inner conflicts. Or you can take the next step and focus on one particular challenge you face, and write and rewrite that story. https://well.blogs.nytimes.com/2015/01/19/writing-your-way- to-happiness
We all have a personal narrative that shapes our view of the world and ourselves. But sometimes our inner voice doesn't get it right. By writing and then editing our own stories, we can change our perceptions of ourselves and identify obstacles that stand in the way of our personal well-being. The process is similar to Socratic questioning (referenced above). Here's a writing exercise:
1. Write a brief story about your struggle. I'm having money problems. I am having a hard time making friends in a new city in the pandemic. I'm never going to find love. I'm fighting with my partner. I am suffering from mental health issues.
2. Now write a new story from the viewpoint of a neutral observer, or with the kind of encouragement you'd give a friend.
- a. Money is a challenge but you can take steps to get yourself into financial shape.
- b. Everyone struggles during the pandemic in their first year in a new city. Give it some time. Join some groups.
- c. Don't focus on finding love. Focus on meeting new people and having fun. The rest will follow.
- d. Couples argue. Here's what your situation looks like to a neutral observer.
Numerous studies show that writing and rewriting your story can move you out of your negative mindset and into a more positive view of life. "The idea here is getting people to come to terms with who they are, where they want to go," said James Pennebaker, a psychology professor at the University of Texas who has pioneered much of the research on expressive writing. "I think of expressive writing as a life course correction." Everyone has a beautiful happy story to write in their lifetime. Movement
When people get up and move, even a little, they tend to be happier than when they are still. A study that tracked the movement and moods of cellphone users found that people reported the most happiness if they had been moving in the past 15 minutes than when they had been sitting or lying down. Most of the time it wasn't rigorous activity but just gentle walking that left them in a good mood. Of course, we don't know if moving makes you happy or if happy people just move more, but we do know that more activity goes hand-in-hand with better health and greater happiness. Movement is the key to the longevity of happiness. Water moves; it is at its best when it flows fresh and doesn't stagnate. The body you move through life in needs a bit of daily maintenance to keep it running for a long time. Plus, exercise releases hormones that make us
feel happy. Accepting that your body simply goes to seed when you get older might seem normal, but it isn't: the body was designed to move, right through life. If you're currently out of shape, make a pledge to get fit this year. Healthy disciplined exercise routines positively influence your well-being in life."
Practice the Art of Optimism
Optimism is part genetic, part learned. Even if you were born into a family of gloomy Guses, you can still find your inner ray of sunshine. Optimism doesn't mean ignoring the reality of a dire situation. After a job loss, for instance, many people may feel defeated and think, "I'll never recover from this." An optimist would acknowledge the challenge in a more hopeful way, saying, "This is going to be difficult, but it's a chance to rethink my life goals and find work that truly makes me happy."
And thinking positive thoughts and surrounding yourself with positive people really does help. Optimism, like pessimism, can be infectious. So make a point to hang out with optimistic people. You are the average of the four people you spend the most time with. You must be around people who push you to become the best happy version of yourself.
Embrace Minimalism
Although it is a great start, it isn't an instant cure. It is a pathway, not the end goal. Becoming a minimalist will give you more time and will free up more of your money than ever before. But we must focus on gratitude every single day in order to see the results. It's that journey of intentional self-improvement, and appreciating what we already have, that will bring us contentment. It means living with things you really need. It means removing anything that distracts us from living with intentionality and freedom.
Minimalist living is the opposite of boring. It removes mundane activities that take away from spending time with our loved ones. Once we rid ourselves of the unnecessary, we're able to decide what will define our lives. We will find themselves more involved in their families' lives than ever before. Becoming minimalist frees us to live a bigger life with a more passionate pursuit of our greatest purpose and goals.
Learn to live more with less going forward….
