The negative mind’s worst nightmare
Positive moods and health effects
It sounds like a silly notion but its merit holds true. Holding positive and optimistic attitudes actually helps you live longer and healthier. Positivity and your mood’s influence are much greater than you’d think.
Firstly, let’s narrow down the definition of positive mood
Positive mood is in a state of contentment and you are also holding optimistic views.
The first step is very important but it’s very easy to start this. Don’t be a shithead to yourself and to others. This means don’t stew on past things that are out of your control and blame yourself, or blame others for it.
For the article, positive mood and optimism is used interchangeably back and forth. It’s a good current state and an outlook that there will be a series of positive states in the future.
You’ve heard of the “can do attitude”
Your success and downfall relies on this attitude.
This “can do” attitude, positivity, or optimism can have an integral effect of your well-being as well as your productivity.
What puts you in a positive state? Or a good mood?
Integrating social, psychological, biological, and spiritual methods that are proven to grow these areas of your life. These proven tactics are best for enhancing your mental health or well-being to its highest potential. Simply the stuff that has shown to work, you should do. So what works?
There’s mountainous amounts of studies shown cultivating these areas of your life are the best approaches to heighten your already existing mood status and to heighten the quality of your life. And it seems like fairly common sense. But so does exercise and eating right. And very little of us do it.
Get your act together. What do you want. In a perfect world, what happens? Do that.
Major depression alone results in the average loss worldwide of more than 6 years of healthy life. You want to enrich your life as best of your ability. It being beautiful is based upon having a connection, self achievement, and having the feeling you are contributing to something more than yourself. These are the highest points of worth and they are actually measurable and are being measured to quantitate happiness with life . The individuals with the highest amounts of these 3 things are the most positive, as well as the most happy and satisfied.
The measures to take to get these elements for happiness are surprisingly easy and can be put into practice instantaneously. The 3 main contributors to happiness are:
Self-directedness (achievements and goal setting)
Attributes of individuals who portray self directedness
Cooperativeness (social interaction)
Attributes of individuals who portray cooperativeness
Attributes of individuals who portray self-transcendence
The measurement of these three traits is called the Temperament and Character Inventory or the acronym is TCI. The higher scorers in all of these character traits have frequently more positive emotions and infrequent negative emotion. Emotions such as anxious, angry, pessimism, saddness are much more infrequent
In order to obtain these traits that impact the happiness of your life, we’ve got to reverse engineer what creates them. As well as, understanding the impact of not having these traits. They are obtainable traits you can make yourself have!
Risk of having low selfdirectedness
Social well being as increased as age, education, extraversion, and conscientiousness increased. All those are falling similarly to the TCI measurement of self directedness(education), extraversion (soical) and coscientiousness (spirtiuality) .
Spirituality, or self transcendence according to TCI, is ingrained in our characteristics one way or another, whether you like it or not. We spend more time on prayer and meditation than we do consummating our love.
The word spiritual has a weird feeling of mystic connotation, but what it stands for is simply being grateful, good, and at peace.
This article isn’t meant to induce more religiosity or promote a religion, it is simply acknowledging that spirituality in any of its forms, matters in the measurement of happiness and quality of life.
It has been shown that spiritually-augmented therapy is more effective than professional cognitive behavior therapy in activating feelings of hope and life satisfaction in people.
If you knew you could raise your state of happiness by substantial amounts over the course of time and improve all of your relationships, wouldn’t you. While all along knowing that anyone can achieve it simply by taking a few measures, it would seem careless that you wouldn’t want that. Right?
Happiness, good moods, and well-being seem to be these ambiguous and abstract nouns that don’t really have a course for thought.
Higher levels of optimism were significantly associated with fewer anxious and depressive symptoms, as well as feeling less hopelessness.
Many of us don’t even realize when we are in states of happiness, but rather when bad moods and emotions take us out of our natural state. These may be abstract but there are practical and clinical ways to make these states much more tangible and tactile.
Life’s gotten considerably easier than 200 or even 100 years ago, if you objectively look back. But it’s showing that we still aren’t any happier than the generations before us.
Largely the body of evidence is most cited and highlighted parts of quality of life is physical, psychological, and social well-being.
Firstly, you’ve got to acknowledge that moods matter.
Secondly, you’ve got to acknowledge that you are in control of the moods you take.
Thirdly, in order to understand this, you need to understand what moods are and there is a biological response to these moods.
Evolution of mood
We are prone to fall into a positive mood, or can be conditioned to fall into it.
Positive moods are related with countless behaviors that would have been favorable to survival and reproductive success, including health and longevity, fertility, sociability, and coping with environmental difficulties.
Positive and negative emotions are domain-general mechanisms designed to cope with difficult situations and aid the pursuit of specific goals.
One important reason that positive baseline feelings were likely adaptive is that they help to create and strengthen bonds between people, helping them to be social and mate more often. If people didn’t have the ability to form consequential bonds, they would die, starve, or be exiled.
Self-esteem regulates the value of one’s social relationships.
When one is not valued as a relationship partner and excluded from social relationships, one’s self-esteem goes down. The increased self-esteem following inclusion will provoke people to continue and preserve their positive social relationships. On the other hand, decreased self-esteem following exclusion will provoke people to change and adapt so that they will be included in upcoming relationships.
In that, self-esteem can be considered a form of subjective well-being, emotions arise to reinforce, punish, and motivate certain behaviors.
This is through the idea that happier people are more likely to engage in behaviors that promote survival and reproductive success.
We add to this the proposal that positive feelings not only help reinforce certain behaviors and thus build resources that will be useful in the future, but that positive moods lead to greater evolutionary success because of the immediate outcomes they produce. Positive moods serve not only as reinforcement-learning devices, but as a leader of the current behavior that is helping you.
For instance, the results occur in high quality with a positive mood, suggesting that the state of mood augments or hinders the level of results.
The data indicates that the majority of the people in the world are in a positive state most of the time, including even those living in difficult circumstances.
Although levels of happiness are higher in benign conditions, above-neutral happiness carries over to even unfortunate circumstances. Individuals who had horrendous problems during the year, such as they had gone hungry, did not have money for housing or food, and who also had been attacked and assaulted, were polled and 53% said that they enjoyed a lot of “yesterday”.
A study out of the United Kingdom in the British Household Panel Study revealed that the average for people becoming widowed and unemployed was below the sample mean but still above neutral in the positive zone of the scale. We seem to have a default positive neutral mood.
Prisoners after a period of adaptation, showed moods that are in the positive area
Positive feelings such as love, contentment, elation, joy, and interest widen the scope of individuals thought and action repertoire. This inadvertently promotes the expansion of interest and attention. This expansion of perception allows for encouraging play and exploration. These widening behaviors create resources, such as social relationships, physical agility, and heightened resilience physcologically. This accumulation of resources and attributes allows an organism to better be prepared for future circumstances in which they may come across.
Work productivity positive mood
Researchers found that participants placed in a positive mood had higher work output, with no less quality. Furthermore, a negative mood caused by family illness or bereavement had a detrimental impact on productivity.
Moods vs Emotions
Moods are differentiated from acute emotional states in that they are longer lasting, and are detached from any immediate triggering stimulus from the environment like emotions are.
Health processes such as cortisol production, blood pressure, and immune strength have been shown to be influenced by positive moods, and in turn, these processes influence health. Underside these moods, emotions contribute to these prolonged states.
If moods and emotions are so short lived, then why are they important?
Moods can grow on you; you can be more susceptible to falling back into mood patterns. Whatever you focus your attention on, either past mistakes or future concerns, emotions rise from that, whether you like that or not.
Cue the emotion of angst about the last sentence*
You get one at bat in this life. Don’t spend it in a state of despair, wonder, and insecurity.
To summarize, moods tend to be long-lasting and are not attributable to a single identifiable event. In contrast, emotions are often shorter lived, more intense, and due to specific events.
For example, an animal continually undergoing particular threats will gradually develop a more anxious baseline to which it returns, even when no threat is currently around. Conversely an animal who has been repeatedly rewarded will cultivate a more positive mood baseline that persists between individual rewards.
This is evident everywhere, you’ve seen it. A dog that has been mistreated is more prone to meekness or erratic behavior.
Experiencing loss, sadness, or extreme fright isn’t consequential, it is inevitable, but when these acute instances of emotion are prolonged and spill into activities that occur later, it is described as a low mood and is tremendously dangerous to people’s health. That is, when it can create a path and susceptibility to fall back into these negative states.
This can lead to a mood disorder when this spillover is constantly and overly repeated. It is conditioning the mind to fall back into that state of being without the intention of doing so.
This sequential ‘spillover’ is simply if you tend to gravitate toward a mood you’re more likely to fall back into that mood. In a sense training or conditioning the mind to fall back into that state of being without intention.
I am not depressed nor do i have a problem with being sad all the time. What use is this to me?
Mental health and depression have a poor connotation where it is associated with mental disorders.
The tactics in this article provide approaches to “exercise” your mental “health”
Just because you do not meet the requirements of clinical depression, does not mean you can’t optimize your well-being with these approaches. You can heighten your experience and achievements the best possible way. You get one at bat, don’t do it gritting your teeth and angrily trudging along.
Your heart works just fine without exercising and your legs work just fine without stretching them, but both practices are much more congruent with optimizing the areas of performance. The same can be applied pragmatically with mentality and well-being. In addition, taking into account these nonpharmacological (fancy word for non-drug using approaches and their effects) could prevent and reduce your risk for depression down the road.
Similarly, just because you do not compete at a pro level in a sport does not mean you avoid similar tactics and approaches the professionals use in the sport you want to improve at.
The main contributor to all our well-being comes down to molecules and the prominence or absence of them in the brain. The molecules in our brain directly contribute to our overall experience.
Additionally negativity across the board negatively, impacts health heightening your risk for cardiovascular heart disease
Researchers did a 25 year follow up study where high hostility levels were predictive of the participants for coronary disease and total mortality
A reduction of anger and hostility is recommended. Those who had Type A personalities had a 70% greater increase in significant disease rate in coronary atherosclerosis.
Twitter Predicts County-Level Heart Disease Mortality
A study of hostility and chronic stress. Researchers assessed the language used on twitter varying by county and region. The filtered out language that was either gaged as positive or negative. Then they used this language to predict the health of that region. They focused on atherosclerotic heart disease, the filtering of language was more accurate and significantly better than a model combining 10 common demographic, health risk factors (including smoking, diabetes, hypertension, and obesity), and socioeconomic factors.
This data is suggesting that communities’ psychological states are connected with heart disease rates within those communities and areas.
Communities that are more prone to language of anger are also prone to decreased physical health.
The predictions of twitter aided all of the traditional measures
Assessing the language on twitter significantly helped improve the prediction of all the traditional measurements. In comparison to adding traditional sets of indicators and predictors to the twitter prediction model, they did not improve prediction of the latter model.
Twitter predictions vs CDC
The predictions are starkly similar!
Biology of good mood
Serotonin is a neurotransmitter and it is released by the presence of the amino acid tryptophan.
Nonpharmacological methods for raising brain serotonin may not only improve mood and social functioning of healthy people — a worthwhile objective even without additional considerations — but could also be used to combat various mental and physical disorders.
Get more light.
Many people are lacking in getting adequate sunlight. In the past most laborious activity occurred outside so this was never an issue. Most of the world population was involved in agriculture and people were outdoors for much of the day. High levels of bright light exposure even in the winter was a norm, due to contemporary labor and modernity we have mostly avoided and created pathways that shuns the sun’s rays.
Serotonin production and natural sunlight are tied intricately together and having less introduction to sunlight inhibits the natural processes of this mood boosting molecule. High levels of serotonin brought upon through sunlight has been shown to aid positive moods Moderately high serotonin levels result in more positive moods and a calm yet focused mental outlook.
Serotonin and sleep
Sleep is significantly connected to mood and people who get adequate sleep tend to be more sociable.http://www.ncbi.nlm.nih.gov/pubmed/22255526
When light decreases serotonin increases. In accordance with this, melatonin is released, this begins the natural sleep cycle. If you are deficient in serotonin then you could be producing insufficient melatonin which could result in irregular sleep patterns.
To support this metabolic pathway, the UK is using innovative techniques such as light cafes to improve serotonin levels. These fluorescent bistros were founded in Scandinavia. They have lamps designed for seasonal affective disorder, the processes provide much more lux than normal indoor lighting.
Because locations further from the equator have different length of available sunlight in addition to different intensity of sunlight in summer compared to winter, the winter months can promote this seasonal affective disorder mentioned above. This is depicted through the availability of serotonin in our brains. A study found upon autopsy serotonin levels differ, and are higher, in individuals who passed away in summer than those of who passed in winter
Serotonin and Exercise
Its clear exercise boosts mood with numerous studies verifying the response form the body and the cognitive benefits.
how’s this work?
Physical activity increases the firing of neurons in the brain. Some of these neurons include serotonin neurons. This increased firing improves the release and synthesis of serotonin in the brain
Exercise can also allow for you to obtain goals. Objectively hitting the self-directedness aspect. If you set exercise goals for yourself that allow you to feel more in control you can synergistically impact your mood.
Serotonin and diet
Increasing tryptophan consumption. According to some evidence, tryptophan, which increases brain serotonin in humans as in experimental animals, interacts with serotonin levels and presents better moods, less aggression, and calmer states
Don’t go eating it thinking you will be in a better mood.
The transportation method to the brain is a pathway for all amino acids, the amino acids compete for seats on this bus to the brain, tryptophan is the least plentiful amino acid found in protein. Once a meal is consumed the rise of all the amino acids hinder the rise of tryptophan from increasing brain tryptophan because of its limited amount found in most foods.
The wives tale that high protein dense food such as turkey will raise brain tryptophan and serotonin, is false, sadly.
Another popular fable that is prevalent on the Internet is that bananas have mood enhancing properties because of their serotonin density.
Those who took tryptophan (3g/day increased their agreeableness, decreased quarrelsomeness and it improved mood those of who ingested it.
A caveat to serotonin
There is skepticism of serotonin and a few other neurotransmitters are the sole answers to depressive symptoms and bad moods. Which is quite possible. It seems reductive to say otherwise, the most complicated thing known to man, the mechanics of the brain, seems odd that this one thing disrupts everything.
- Blaming the brain
- Rethinking Psychiatric Drugs: A Guide for Informed Consent
- The Myth of the Chemical Cure: A Critique of Psychiatric Drug Treatment
- The Loss of Sadness: How Psychiatry Transformed Normal Sorrow into Depressive Disorder
There is skepticism and with good reason. Science without skepticism is just biased information. Even if serotonin isn’t as big of a player in the role of mood production the science in producing positive results from the approaches still hold true even if it isn’t stimulating the neurotransmitter deemed the culprit of well being. The methods work, just the comprehension of the processes on the chemical level are inconclusive.
The path is the end result. You have to be experiencing and engaging in a positive manner.
Character development does bring about greater self-awareness and hence greater happiness and quality of life.
Quality of life is a multidimensional paradigm, including physical, mental, and social well-being. It is reductive to say that serotonin is the end all be all of curing or optimizing your well being, but cultivating these areas will significantly benefit you and everyone you interact with.
material well being
development and activity.
Self-directedness has a strong inverse association with neuroticism and a strong positive association with conscientiousness.
Personality is a dynamic system that is fluid like. Individual’s personality, character, and temperament, interact with life events and scenarios to maintain homeostasis and well-being.
Character has been shown to increase with age but you can ensure you achieve it by grabbing the reigns of your life. ( is that too old of a phrase for people to understand?)
These attributes are positively associated to a state of calm alertness that can be created naturally with positive emotions and can be prompted by deep breathing, relaxing, and sleeping; which increases parasympathetic activity (The part of the involuntary nervous system that serves to slow the heart rate).
You’ve got to grab the reigns of your life. You can’t sit back and be reactive to everything that comes at you. Set some goals, let them be small ones at first. Set a goal of just getting a library card. Then let another goal will be to go get a library book. It can be any book! Just set a goal, achieve it, learn from it, and repeat. This process can be put in any other plan of goals. Pick something effortful but not outrageous and do that. Then you can build upon that growth.
Amazon has books for 1 cent. There is no excuse. The internet has removed so much resistance to information.
Use optimism to aid and promote self-directedness
Optimism has been proven to be a moderator of the ties between social support and depression, hopelessness, anxiety, and quality of life, variables which have each been shown to impact resilience among patients with cancer.
Optimistic individuals have shown to respond to more positively than pessimistic and negative individuals. Additionally, an optimistic disposition attracts others and promotes the development of social support.
Optimism’s absence and cardiovascular disease.
A 2012 study run by the American Heart Association shows that the most optimistic people had twice the odds of having healthy cardiovascular health profiles than those who cultivated negative outlooks.
Tends to sound “preachy” and exaggerated, but there is notable and sound evidence behind this.
It may be preachy, but it may be worth preaching.
A nun study ( a gold mine because all of these outside factors were controlled such as no drinking, no smoking, no promiscuous sexual activity, and the mean age of 22) assessed written biographies for signs of positivity and optimism. The findings were stark. Those in the lowest quartile for positive emotions in their positivity died an average 10 years earlier than the highest quartile of positivity.
The negative mood hostility is a risk factor for many disorders.
How to achieve this:
Do not have a bad connotation with aging.
Information out of Yale University has concluded that your association with aging ironically, helps you live a longer life. Those with better outlooks towards getting older, and those who purported to feel younger than they actually were lived nearly a decade longer.
Minimizing depression has been presented to have effects on successful aging as strong as that of reducing physical disability, suggesting a significant role for psychiatry in supporting successful aging.
Higher hippocampal-volume loss
Subjective well-being – the evaluation of life in terms of satisfaction and balance between positive and negative affect and psychological well-being entails perception of engagement with existential challenges in life. The probability of optimal well-being (high SWB and PWB) increased as age, education, extraversion, and conscientiousness increased and neuroticism decreased
How people perceived themselves in the workplace, predicted life satisfaction and job satisfaction.
The better people felt in their own ability to succeed at any task, challenge, or assignment led to their better feeling of job satisfaction.
You want a purpose, you want to feel like you are contributing and are able to contribute.
Mindfulness & spirituality
Mindfulness is paying attention to one’s experience in the present moment. It involves witnessing thoughts and emotions from moment to moment without judging or becoming caught up in them, which sounds productive for creating an environment for positive thought.
Well it is true.
Numerous studies are being produced that show the disturbance mindfulness creates for negativity.
This is described as “meta-cognitive” awareness, mindfulness, or “mentalizing”. The ability for the mind to perceive itself. This allows much more elasticity in your actions by reducing narrow minded thinking. You can potentially control yourself more acutely in response to emotions in certain scenarios.
This indirectly helps another aspect of the 3 main contributors of well being, communal experience. If you conduct yourself better, you and others will have more satisfaction within the experiences you have within the community.
You are not some Spock like character where you are emotionless. You still are enveloped by emotions and experience them. It allows you to witness them and take them into account to make them less potent in your actions. This does have moderate effects in all areas of your life. You are less susceptible to overreacting or reacting negatively.
Meditation has shown to benefit people who have conditions such as fibromyalgia, chronic fatigue syndrome, and somatization disorder.
Achieving well being
113 undergraduate students were randomly assigned to a 6-week positive emotion regulation (PER) pilot program, a loving-kindness meditation training program. Subjects in the PER group showed a significant increase in subjective well-being and life satisfaction and a significant decrease in depression and physical symptoms when compared to groups who didn’t participate in the programming. This promotes the measures can be an effective option to organize and deliver positive integrative interventions.
The brain and blood flow plays a crucial role into stimulating biological responses. Thinking about different things constricts or rushes blood to different areas of the brain when various thoughts and activities emerge. This blood flow induces physiological changes, including hormones such as dopamine, a chemical molecule in the brain associated with serotonin and positive mood.
Numerous studies have confirmed changes in blood flow in such circumstances. However, reports related to specific transmitters are much less common, there is evidence that meditation increases the release of dopamine.
Meditation lowers Respiration rate
Respiration rate is known to correlate with aspects of psychological well-being, and attention to respiration is a central component of mindfulness meditation training. Both traditional contemplative systems have provided empirical evidence that there is a link between formal mindfulness practice and decreased respiration rate.
Even only 5 minutes of meditation has shown you can enhance your state of mindfulness and then have a higher likelihood of reaping its benefits. This study helped people reach a state of mindfulness using a simple computer program
You may not need to alter all your behaviors. Just one. The rest usually rise alongside others.
It has been suggested that negative emotions “cluster” and positive emotions cluster.
Formulate together. A low tide lowers all boats, and a high tide rises all boats effect.
One possibility is that optimists employ more adaptive coping skills when faced with adversity. Research does suggest that optimists are more likely to engage in “active problem-focused coping” and cope more efficiently to stress by giving a more positive interpretation to stressful events.
Optimistic strategies predict a greater likelihood of engaging in healthy behaviors (tobacco avoidance and moderate alcohol use) and have connection with more beneficiary health profiles. So the research does hint at the idea that optimism sets off a chain of behaviors and practices that lead to a healthy body.
Positive psychology interventions have been shown to reduce signs of these diseases and disorders
o Cardiac diseases, those who have it or those who are at risk
In the most recent years, people have been increasingly living alone more and more. This is something incredibly new to people to experience when compared to the rest of history. Solitary confinement is considered inhumane for a reason. Inhumane means not human; lacking humanity, kindness, compassion. Humanity is based upon sociability. Labeling something as inhumane is the result that it has been labeled against our core principles of well-being.
Your social well-being emphasizes positive emotions and attitudes over negative feelings so this heavy hitter should not be overlooked.
Social capital has been tied highly to physical health and subjective well being
Strength of family
Religious and community ties
Marriage and family, ties to friends and neighbors, workplace ties, civic engagement (both individually and collectively), trustworthiness and trust: all appear independently and robustly related to happiness and life satisfaction, both directly and through their impact on health.
There are many daily interactions that are independently but robustly related to happiness, life satisfaction, which highly determine your health.
“Longevity is not solely related to people’s income, but is also strongly affected by their autonomy and social participation, which are major determinants of health.”
Marmot M, Wilkinson RG.: Social Determinants of Health. 2nd edn, Oxford University Press,2005
The social determinants of health have a very important enabling or inhibiting function. Integration and participation in the society is of outstanding importance for each individual.
Society also provides many other helpful possibilities, such as work, food shops, health information, social security, and a health care system.
WHO: Commission on Social Determinants of Health – Final Report. Geneva, Switzerland: World Health Organization,2008.
In terms of indirect pathways, the positive feeling affects health and longevity through its relationship with protective psychosocial and behavioral factors such as greater social connectedness, perceived social support, optimism, preference for adaptive coping responses, and a greater probability of performing healthy behaviors as well.
Introducing more social meetings and hangouts, letting there be a support there, will greatly increase your experiences not only during the meetings but you will have a residual effect after them.
How social interaction and well-being tie together.
You do not have to be a 24 hour “yes” person that agrees nonchalantly with no regard, but positive emotions and agreeableness nurture pleasant relationships with others.
But all of these are interdependent, further promoting the “clustering” of them. If one arises the likelihood others will as well is more likely. It is not just one or the other, or one leads to the other. They both tend to work together to bring mood and life satisfaction higher.
People with unsupportive social relationships and low self-esteem had a much higher risk of depression and sickness following stressful days. Suggesting that people with resources that are lower than others psychologically are more prone to getting sick and having disturbance in mood when stress rises.
Another mediator of the connection between positive feelings and health is healthy behaviors. You can be implementing one, and suddenly the positive behaviors will cluster.
Furthermore, positive affect was associated with beneficial biological markers such as lower blood fat and blood pressure, and a healthier body mass index. Boehm & Kubzansky, 2012; Boehm, Peterson, Kivimaki, & Kubzansky, 2011
Assists as a shielding factor against undesirable health outcomes, including death
Levin T, Kissane DW. Psychooncology – the state of its development in 2006. European Journal of Psychiatry.2006;20(3):183–197.
It’s shown to do this by creating and maintaining a sense of identity, decreases the burdens associated with instrumental activities of daily living, providing information, enhancing mood, and provides coping resources.
receive more positive responses from others than pessimistic individuals and it promotes social support. No one wants to be around or care for a negative Nancy. The importance of optimism and social support on the quality of life of patients with advanced cancer is starkly clear.
The remedies science based
instrumental goal pursuit
Social connection activities make up of values to guide behavior such as: supporting and reassuring friends, helping other individuals, intermingling with friends, trying to develop oneself, and getting help from friends and family. http://link.springer.com/article/10.1007%2Fs10902-005-4754-1
Instrumental goal pursuit connects with job satisfaction. This action consists of goal activities you want. Try to better yourself and reach your potential. This can be studying, organizing one’s future goals and life and reaching for those tasks the individual has set out.
Active leisure is exercising and doing hobbies you enjoy that are geared toward your strengths.
An activity you enjoy doing and become immersed in.
Self-directedness and Cooperativeness are positively associated with well-being regardless of culture. The effect of self-transcendence, however, seems to be culture-specific.
Increase your happiness instantly
People who commit more kind gestures were more likely to be happy and have subjective well being
Reminders of happy memories can bring back pleasant feelings tied to the original experience
Reminiscing about the positive past.
Recalling positive real-life memories is fundamentally valuable, which may be adaptive for regulating positive emotion and promoting better well-being.
Remember either those acts of kindness you did or another pleasant moment in your life
Autobiographical memory is remarkable not only for the ability to re-experience the past, but also for allowing us to rekindle emotions captured during the original experience. It recalling a positive memory would evoke positive feelings and engages reward-related hits the same area of the brain that food, money and pleasant music do.
Things you can instantly put into effect today.
Keep a jar of awesome. Pick a jar of your liking, writing something down that you were happy, grateful for, or liked and put it in the jar. When down go to the jar pull out a piece and remember the experience you liked.
You can go outside and get more sun, try and get 15 minutes or appropriate to your complexion.
You can take a mindfulness classDo a short guided meditation Call a friend or loved one.
Tell them something appreciative of what they’ve done
Attempt to do a random act of kindness 2-5 times a week. Something even small and trivial counts.
Do a reflection of a fun or happy event you have experienced.
Postivity lays on your shoulders. You have to become aware that you’re in charge. You are the person that can flip a switch and change your attitude. What you focus on you will feel, if you focus on positive things it will cultivate that mental state. Go forth and set goals, write them down, what you’re going to do, and how you are going to do it. The decision to change your mental state will change your life.
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Carver CS, Kus LA, Scheier MF. Effects of good versus bad mood and optimistic versus pessimistic outlook on social acceptance versus rejection. Journal of Social and Clinical Psychology. 1994;
Diener E. Lucas RE. Oishi S. Subjective well-being: the science of happiness and life satisfaction. In: Snyder CR, Lopez SJ, editors.Handbook of positive psychology. New York: Oxford University Press; 2002. pp. 63–73
Cohen S, McKay G. Social support, stress, and the buffering hypothesis: a theoretical analysis. In: Revenson TA, Baum A, Singer JE, editors. Handbook of Psychology and Health. Hillsdale, NJ: Erlbaum; 1984. pp. 253–267.
Diener, Ed, et al. “Why People Are In A Generally Good Mood.” Personality And Social Psychology Review 19.3 (2015): 235-256. PsycINFO. Web. 17 June 2016.
Curr Biol. 2012 Sep 11;22(17):R712-21. doi: 10.1016/j.cub.2012.06.020.
The evolutionary origins of mood and its disorders.
Nettle D1, Bateson M.