“You have this one life. How do you want to spend it? Apologizing? Regretting? Questioning? Hating yourself? Dieting? Running after people who don’t see you? Be brave. Believe in yourself. Do what feels good. Take risks. You have this one life. Make yourself proud.”
The end of the year is a time to reflect, take stock of the year past, and plan for the year ahead. Each year we share an article with 12 questions to help guide a year-end reflection. A year has passed yet it feels like a nano-moment since the last year-end reflection. Not surprising – our lives, work and society move at an unprecedented pace.
To help you take stock and prepare for the year ahead, take time to reflect on this year’s questions.
THE YEAR BEHIND
What went well? This is a staple question we ask each year. It’s far too easy to bypass the wins and the good that comes within any year. Take stock of what went well this year and know that nothing is too small to own, celebrate and bring forward as positive fuel for the days and year ahead.
What surprised you? The pandemic aside, life is always full of surprises. Whether for better or otherwise, the skills of the day are adaptability, heartiness, and resourcefulness. Reflect on the surprises that came your way – and then on how you responded. What do you notice about your ability to adapt and pivot within the unexpected?
What did this year teach you? Every experience for better or worse can be a ‘teacher’ if we use it well. How did you grow from your year? What insights, knowledge, skills were gained or reinforced?
What are you noticing or even having hunches about? Sometimes if feels like change comes out of the blue. But often there are early signs and/or hints abound. Think about the year past and your world of work (and life). What signs or even inklings of change need to be heeded? Where might the opportunities come from? What are you ignoring that can put you at risk? Paying attention with an open mind and some self trust can prepare you better for even the seemingly unknown.
What needs to be left behind? Old ideas, poor habits, and self-limiting behaviours – ahh, who doesn’t have at least a few of these? When life and work pressures demand the best of us it is a good idea to take stock of what’s no longer working and might be holding us back. Also, ask yourself if it’s time to let some doors close this year (if they must) and shift your energy to new areas of opportunity? Where do you need to discard ideas, strategies, and ways of doing things that don’t work any more despite your best efforts?
Wrap up your year with a name that fits: Give 2021 the distinctive, memorable quality it deserves by considering the stand-out experiences and lessons and complete this phrase: “2021 was the year of ___.
THE YEAR AHEAD
Where do you need to go next? Think about the changes showing up (internally and externally). What’s next for you personally and professionally? Even if you don’t have precise answers yet, staying in this question will keep you on your toes so that you can plan and pivot to opportunities more easily. To paraphrase the famous words conveyed by Wayne Gretzky, ‘Focus on where the puck is headed and skate towards there.’
How will you evolve in the year ahead? While you can’t predict the whole picture, it’s a good idea to get intentional in your development and identify new skills, experiences and knowledge that will help you grow. Visualize yourself at the end of 2022 and ask in what ways will you have grown? This is your chance to reflect so you can plan for this to happen.
What are your top goals? Now it’s time to get specific and concrete. Forget resolutions – they don’t work. But goals – if meaningful, relevant and backed up with a plan – can provide focus, direction, a sense of purpose, and energize you with new motivation. Got any goals for yourself?
Who will you connect with? Don’t wait for sudden change to test the strength of your network and relationships – invest now. Take stock and make a commitment to connect meaningfully, authentically with those important to you. Expand and/or deepen your professional and personal network and find ways to show reciprocity by giving back to others.
How will you navigate ambiguity and uncertainty? Ambiguity and uncertainty often comes with disruptive change. How do you cope (thrive) in the unknown? Those who do well tend to foster flexible, resilient, hearty mindsets – along with other skills. Take heed, if not yet natural strengths, know that we can all tap into our deep-rooted capacities to adapt, learn, and find heartiness even in challenging conditions. Start by setting the intention and then commit. Then don’t be afraid to seek support in developing these skills.
What’s your mantra for 2022: What stands out for you that marks your intentions for the year ahead? Create a mantra to hold on to this by completing this phrase: 2022 will be the year of ________.
Article By: Eileen Chadnick of the Globe
It’s gloomy outside of my window as I type. Everything is gray. The days are getting shorter. And at mid-life, there are all kinds of stressors! If you’re at all like me and could use a pick-me-up on this, the Monday after Thanksgiving (or, as my friend Becky Burch writes, The Monday of All Mondays), here are five Darwininian-inspired tips.
The evolutionary perspective on human emotions holds that our emotions, including happiness, evolved as they did to serve important evolutionary functions for our ancestors during the bulk of human evolutionary history.1 Under these conditions, largely when ancestrally modern humans lived in the African savanna in small, tight-knit groups, people experienced happiness when they encountered outcomes that would have been associated with survival and/or reproductive success. Such outcomes would have included, for instance:
-Finding a great new food source
-Creating something that is admired by others
-Natural phenomena such as a fresh water stream during drought conditions
-Sharing laughter and stories with family members
-Experiencing mutual love with a partner who is adoring, trustful, and attractive
As we experience the time of year associated with waning sunlight in North America, here are five ways to harness happiness based on this evolutionarily informed approach.2
1. Eat something healthy and yummy.
Under ancestral conditions, humans evolved to prefer foods that put fat on one’s bones, anticipating drought and famine. For this reason, we evolved to prefer foods that are high in things like carbohydrates and salt. Ironically, the modern food industry has hijacked these food preferences. And this is why places like Burger King are so good at making money but also at distributing food that is obnoxiously unhealthy.
For these reasons, eating something that is simply tasty does not always have happiness-inducing effects in the modern world. Tasty foods, such as chocolate chip cookies that are fresh from the oven, come with a price. And such foods might come with guilt from not being able to control one’s impulses.
Natural foods, which map onto the kinds of foods that our ancestors would have eaten before the advent of agriculture, can be tasty but they are also generally guilt-free. Find your favorite tasty natural treat today. It may be grapes, clementines, salmon, sweet potatoes, etc. Eat something tasty and natural today, and do it with a guilt-free smile.
2. Create and share something today.
The creative spirit is a basic part of our evolved psychology. We admire creative others and we tend to take joy in the creative process. Under ancestral conditions, creativity was widely respected, likely as it had all kinds of benefits when it came to surviving and reproducing.3 Further, creativity is an inherently social endeavor. And sharing with others is a critical piece of happiness in a species such as ours with sociality being so foundational.
When it comes to forms of creativity, the options are nearly endless. Write a quick story or joke to share with a friend. Or a poem that captures your spirit today. Or maybe draw something. Perhaps a doodle during that department meeting will emerge into something that makes you really smile. Whether it is big or small, I say try to create something every day. And share it with someone who will appreciate it. And maybe see if they will share back. Sharing creative products, no matter how small, provides a simple route to joy on a daily basis.
3. Get out into nature.
Sure, it’s harder to get out into nature when it’s cold and gloomy outside. Add a saturated schedule to this and you’ve got a recipe for staying indoors and doing not much of anything. But remember, for the lion’s share of human evolutionary history, our ancestors were outside constantly. We evolved to be surrounded by fresh air as well as both plant and animal life. Natural water features, sky, and sun were all regular players in the daily lives of our ancestors. As such, we evolved a strong love for nature that goes deep into our evolved psychology.4
It might be a two-mile run before work. Or a quick walk in a park near the office. Or maybe, if time allows, an intensive hike deep into the woods. But whatever your schedule allows, make sure to get some outside time with some elements of nature in it. Nature experiences famously go hand-in-hand with happiness.
4. Share and communicate with family members today.
As is true in many species, kin matter quite a bit in the human experience. From an evolutionary perspective, kin are those special people in the world who disproportionately share specific genetic combinations with ourselves. As a consequence, kin have an inherent evolutionary interest in our successes. This is why “blood is thicker than water.”
Think of a family member whom you get along with well and send them a text or give them a call. No agenda is needed. Just make sure that there are some laughs involved.
5. Make time for love.
In the human experience, love and happiness go hand-in-hand.5 For this reason, finding and cultivating loving relationships is a critical part of the human experience. And love has a way of facilitating happiness that truly cannot be matched.
Want to learn more about how you can FEEL HAPPIER? Reach out to schedule a FREE 30-minute consultation with one of our therapists, email@example.com.
Article By: Glenn Gear, Ph.D, of Psychology Today
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.
Happiness often comes from within. Learn how to tame negative thoughts and approach every day with optimism.
Conquer Negative Thinking
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 worrying about money.” “I’m obsessing about problems at work.”
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.
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.”) Here are some examples of questions you can ask yourself to challenge negative thinking.
First, write down your negative thought, such as “I’m having problems at work and am questioning my abilities.”
Then ask yourself: “What is the evidence for this thought?”
“Am I basing this on facts? Or feelings?”
“Could I be misinterpreting the situation?”
“How might other people view the situation differently?
“How might I view this situation if it happened to someone else?”
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.
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.
Rewrite Your Story
Writing about oneself and personal experiences — and then rewriting your story — can lead to behavioral changes and improve happiness. (We already know that expressive writing can improve mood disorders and help reduce symptoms among cancer patients, 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.
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. I’m never going to find love. I’m fighting with my spouse.
2. Now write a new story from the viewpoint of a neutral observer, or with the kind of encouragement you’d give a friend.
-Money is a challenge but you can take steps to get yourself into financial shape.
-Everyone struggles in their first year in a new city. Give it some time. Join some groups.
-Don’t focus on finding love. Focus on meeting new people and having fun. The rest will follow.
-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.”
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.
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.
Article by: Tara Parker Pope, New York Times
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 Stress.
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 help with anxiety.
6. Say nice things about yourself
Roseanna Capenna-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.
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 benefits to regular exercise 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.
16. Allow yourself to be sad
We experience a range of emotions for a reason: They’re necessary to our overall well-being. Research even shows that crying can feel incredibly therapeutic.
Musselman said in order to truly feel happy, you need to “stop chasing happiness.” That can lead to more feelings of inner peace and calm, which of course, can lead to a more improved mood.
So embrace times when you feel disappointed, angry or sad instead of trying to rush through them.
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. A therapist can help you identify obstacles that may be holding you back from achieving your goals. A therapist can act like a guide, mentor and coach to help you talk through struggles, difficult emotions or ideas for self-improvement, in addition to helping you brainstorm ways to cope along the way.
“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 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 in correlation), there appears to be a consistent correlation with 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.
Article by: Dominque Astorino of Huffington Post
Check out our article in Milwaukee Magazine this month. Lisa Hillary, psychotherapist and owner of Hillary Counseling, was named a “Woman of Distinction” in Milwaukee. Click on the link below to read full article.
This is one of my favorite videos on how to overcome rejection…
Summer is arguably the best season known to man—for most of us millennials, summer is a time to drink cold, age appropriate beverages, get an occasional sun tan/burn, and maybe work a job or internship if you have the drive to do so. Basically, it’s a time of stress free, care free living. For most of us.
But for those of us that struggle with mental illnesses like anxiety and depression, summer is just another time of the year where we are plagued by impending stress. Here is a bucket list I’ve made for this summer to help you live the happiest (and hopefully sweatiest) summer of your life.
Summer reading was the probably the only negative part about summer for most of us when we were kids, but this is a different kind of reading! This is the mental sweat I’m talking about where you take on a challenge to learn something new during the summer by reading about it—hey, you can learn about the history of shot gunning beers if you’d like.
2. Take up a new adventure hobby, preferably physical.
Never been able to do a handstand before? THIS IS YOUR SUMMER TO LEARN IT! Whether you are trying to perfect an old skill or learn a new one, don’t be afraid to challenge your body to new feats!
3. Eat something new or something old cooked in a new way.
Adventure can be intimidating for sure. But if you can do one new thing a day, even if it’s taking the long way home from work, THEN DO IT.
If you struggle often with anxiety and depression (or any other mental illness and would like to try meditation) I say YES. GO YOU. DO IT. Practicing mindfulness and grounding in our daily lives is crucial if we want to be at inner peace with ourselves and everything around us.
5. Host (or attend) a potluck BBQ.
Food is such a great way to bring people together and summer is the perfect time for barbecues and relaxation with those people that make you feel the most comfortable.
6. DO MORE OF WHAT MAKES YOU HAPPY.
THIS IS SO IMPORTANT BECAUSE EVERYDAY SHOULD BE THE BEST DAY EVER BUT THAT’S NOT HOW THE WORLD WORKS SO EVEN ON BAD DAYS JUST PROMISE ME AND PROMISE YOURSELF THAT YOU WILL DO SOMETHING THAT MAKES YOU HAPPY FOR AT LEAST ONE HOUR A DAY SO THAT EVERY DAY HAS AT LEAST AN HOUR OF HAPPINESS IN IT.
7. Get lost somewhere (not stranded without food or water, just lost-ish).
Finding your way around a new town or through a bustling city is a great way to not only learn about the world around you, but about yourself and the way in which you have experiences. So take a trip to your nearest big city or a new city you’ve never been to before, and wander about. Take in your surroundings and make sure you eat plenty along the way!
8. Face a fear you have.
Whether you’re afraid of roller coasters or terrified of broccoli, take the beauty of the summer as an opportunity to face your fears in some of the best weather we have!
Article By: Alyssa Villani
I’m just going to say it.
I can’t imagine most couples — including me and my husband — following “Eight Dates: Essential Conversations for a Lifetime of Love” to the letter.
I have mad respect for the authors, world-renowned marriage experts and Gottman Institute co-founders John Gottman and Julie Schwartz Gottman. Together with their co-authors, Doug Abrams and Rachel Carlton Abrams, they bring decades of scientific and clinical research to the table. Their work is solid.
Their new book, out in time for Valentine’s Day, spells out eight dates every couple should go on and the conversations that should transpire.
“Relationships don’t last without talk,” they write. “This book will help you create your own love story by giving you the framework for the eight conversations you and your partner should have before you commit to each other, or once you’ve committed to each other, as well as throughout the years, whenever it is time to recommit. That might happen when you have a baby, when one of you loses a job, during a health crisis, or when the relationship has begun to feel stale.”
“Eight Dates: Essential Conversations for a Lifetime of Love” has advice for couples.
Still. I have a hard time imagining meeting my husband’s gaze across the table, taking a sip of wine and saying, “I commit to creating our own romantic rituals for connection and creating more passion outside of the bedroom by expressing my affection and love for you.” (Pause for more wine.) “I commit to having a 6-second kiss every time we say goodbye or hello to each other for the next week. I commit to discussing, exploring and renewing our sexual relationship.”
And yet, there it is. On Page 112. “Take turns reading this affirmation out loud to each other. Maintain eye contact while reciting.”
The authors sent more than 300 couples — married, unmarried, heterosexual, same-sex — on the suggested dates and asked them to share their experiences. The couples reported becoming better friends and falling more deeply in love.
I believe it. But I believe it the way I believe eating raw kale for lunch every day will keep me healthier. I’ll eat some raw kale. But I’m also going to eat some tacos.
And maybe that’s the way to approach “Eight Dates” — as a menu. You pick and choose what your relationship is hungry for and leave the rest for another time.
No. 1: The “lean on me” date: This one’s intended to get you talking about trust, commitment and what makes you feel safe and cherished. Without blaming or accusing, ask each other:
How did your parents show their commitment to each other? How did they show a lack of commitment to each other? What do you need from me to show that I’m committed? What areas do you think we need to work on to build trust?
No. 2: The “agree to disagree” date: This is intended to help you address, rather than flee from, conflict. Before you head out, the book suggests an exercise that asks you and your partner to consider some of your differences — in neatness, punctuality, wanting time apart versus wanting time together, how you socialize. With the recognition that not every conflict can (or needs to be) resolved, talk about how to accommodate those differences and ask the following:
How was conflict handled in your family growing up? How do you feel about anger? How do you like to make up after a disagreement?
No. 3: The “let’s get it on” date: In which you discuss how sex and passion should/will look in your relationship. With an open mind and a willingness to be vulnerable, ask some of the following:
What are some of your favorite times we’ve had sex? Is there something you’ve always wanted to try, but have never asked? What can I do to make our sex life better?
No. 4: The “cost of love” date: Work and money are the themes here, and the authors provide a questionnaire to complete before your date. How well off were your parents? Did your family take vacations or travel together when you were growing up? What is your most painful money memory?
Arrive at the date prepared to discuss your answers, and ask each other some of the following: How do you feel about work now? What is your biggest fear around money? What do you need to feel safe talking about how you spend money or make money?
No. 5: The “room to grow” date: Here’s where you talk about what family looks like to each of you. The conversations on this date vary, obviously, depending whether you’re a new-ish couple or married with kids.
For couples without kids, they suggest: What does your ideal family look like? Just us? Kids? What problems do you think we might have maintaining intimacy in our future family?
For couples with kids: How did (or didn’t) your parents appear to maintain their closeness after children? How will we?
No. 6: The “play with me” date: Because shared adventure and fun breed happiness, this date encourages couples to think of new things to try together. (Go fishing! Rent Segways!)
Show up for the date with a list of things you’d like to try, and talk about the following after you share your lists: What adventures do you want to have before you die? What’s a one-day adventure you could imagine us having together?
No. 7: The “something to believe in” date: Growth and spirituality are the topics here. The key, on this one, is asking questions before assuming you know what your partner believes.
They suggest asking: What carries you through your most difficult times? How have you changed in your religious beliefs over the course of your life? What spiritual beliefs do you want to pass on to our kids?
No. 8: The “lifetime of love” date: Talk about your dreams. Not the one where you keep showing up for the history final naked. The one where you find out what your partner wants most out of life: To travel the world? To compete and win at something? To finally ask a particular person for forgiveness?
Again, there’s a questionnaire to fill out ahead of the date. Again, there are questions to ask on the date. On this one, though, I want to highlight the affirmation you’re supposed to tell each other out loud:
“I commit to fully exploring and understanding your dreams and to doing one thing to support one of your dreams in the next six months.”
How beautiful is that? I feel like that statement alone, said with sincerity, could launch and sustain a lifetime of love.
Article By: Heidi Stevens of The Chicago Tribune
“Mindfulness is about love and loving life. When you cultivate this love, it gives you clarity and compassion for life, and your actions happen in accordance with that.” ~Jon Kabat-Zinn
I started meditating and practicing mindfulness more seriously several years ago incorporating it in to my daily routine, initially to help with my anxiety. My practice certainly helped me by leaps and bounds in overcoming my anxiety, but an unexpected side effect has been the impact it’s having on my marriage.
We’ve not been married long, and as many couples before us have experienced, getting accustomed to this new dynamic can be at times… difficult.
Learning to communicate and compromise isn’t always a smooth ride. He cares about being on time (or early), I care about not being rushed. I like the kitchen cleaned after dinner, he couldn’t care less. He gets stressed when he doesn’t know the schedule in advance, I feel stressed when I feel boxed into a plan.
So we argued. And got mad at each other. And created these expectations for each other that we definitely didn’t always meet.
But slowly I started to notice a change. It began with a change in me, my stress level, my tendency to blame, my expectations of him. I found myself more understanding, better able to let go of things that didn’t go my way, and better at communicating when an argument bubbled up between us.
Then my husband started to change too. He’d noticed the changes in me and saw how much better I felt and how much easier communication was with me, and he started mimicking what he saw me do.
He wasn’t letting things bother him as much. In a situation where we would have had an ugly argument, he was now starting the conversation from a place of curiosity instead of finger pointing. But the biggest thing that I noticed from him was how he was willing and able to reflect on how he was feeling and dig into why he felt the way he did whereas in the past he would have become angry at me for making him feel that way.
What is Mindfulness?
Mindfulness is paying attention to the present moment on purpose and without judgment. This can be done in day-to-day activities like driving, eating, and in conversation. It can also be practiced as formal meditation.
This simple practice can transform our relationship with our thoughts, give us new perspectives on life and even our own behaviors, and free us from the hold that our emotions can have on us when we identify with them.
Here are changes I’ve seen in myself from practicing mindfulness that have led to improving my marriage.
Stress is a salty mistress with eight in ten adults suffering daily. And anxiety is pervasive in our society, affecting roughly forty million Americans (including me for thirty-ish years). Practicing mindfulness is a time-tested and scientifically proven method of dealing with and overcoming the hold of stress and anxiety.
When we’re stressed, feeling down or angry, we’re on the lookout for anything to prove that life is stressful or crappy, or that we’re right and others are wrong. We notice the things that bother us like dishes left on the counter, a car driving too slowly in traffic, or the way your spouse asks what’s for dinner.
And when we’re happy, we do the same—look for things to prove why life is great. You notice the nice things, the birds chirping, that your spouse gets up without complaint on Tuesday mornings to take out the trash. It’s also easier to be more compassionate and forgiving from a happy place.
The less-stressed and no longer anxiety-ridden me is a much better wife and partner. From a happier place, I’m not only much more pleasant to be around, but things don’t tend to bother me as much.
I’m a better listener.
As a person with ADD, I’ve always found listening intently in conversations to be a difficult task. The mind wanders to other topics making it difficult to be fully present, take in what the other person is saying, and retain the information for later.
My mindfulness practice has drastically improved my ability to pay attention. It’s like brain training, building the ‘muscle’ that helps direct our attention at will.
I’m better able to fully listen to my husband when he’s sharing with me without always thinking of what I’m going to say next or what I need to do later. He feels heard, and we feel more connected to each other as a result.
I’m much more aware of how I’m feeling.
Not to say that I’m happy 24/7—I don’t think that’s possible, nor would I want that. We have a rainbow of emotions, and there are good reasons to feel them even for a brief moment.
The act of paying attention on purpose trains the brain to notice what we’re feeling. We’re so used to just feeling our feelings, and if they’re not pleasant we either try to run from them, numb them, or lash out.
It’s more productive and much less stressful to look at our emotions with curiosity. Label them. Then ask questions. “Ah, I’m feeling irritated. What’s that about? What’s another way of looking at this? How can I change this situation or cope with it?”
I’m also better able to catch myself before emotions spike high. Once emotions hit their peak in an argument, the horse had already left the stable. It’s tough, if not damn near impossible to reel it back in once you’ve reached the crest of pissed off-ness.
At this point, your brain and body are in fight-or-flight mode where it’s impossible to access critical thinking skills and takes about twenty minutes to calm enough to think clearly to make sound, logical decisions.
Granted, those high negative emotions are drastically fewer and further between for me now with years of mindfulness practice under my belt. However, I’m only human and once in a great while I can feel those emotions rising.
Being more aware of how I feel has helped me resolve difficult or frustrating feelings internally and avoid arguments with my husband.
I’m much more aware of how my husband is feeling.
Mindfulness practice increases your ability to be present, and thus not be distracted by thoughts. As a result, you become more insightful, a better listener, and more observant.
This results in higher levels of emotional intelligence because you are able to see things from another person’s point of view to facilitate better communication. It becomes a powerful tool that makes you more effective in understanding other people, as well as contexts and situations.
When my husband seems upset, I’m better now at putting his behavior into context and empathizing with his emotions. For example, an angry outburst from him directed at me because we should have left five minutes ago, I can see is actually his frustration stemming from a lack of control over something he values—which is punctuality.
I don’t get upset in return anymore. Instead, I empathize with him because I better understand what is causing his emotions and don’t take them personally.
I’m able to forgive more quickly.
Pobody’s nerfect. Mindfulness teaches us to forgive ourselves and others as we are paying attention to the present moment non-judgmentally.
Using mindfulness techniques, a person is able to let go of or forget about the past and not dwell on what the future can be.
Mindfulness can be highly beneficial because we are able to let go of unrealistic or materialistic thoughts and just exist in the moment.
It can be used to accept the feelings of sadness, anger, irritation, or betrayal that you have and to move on from them. Your path to a freer you, begins with knowing what is hurting you the most.
Cultivating a greater capacity for forgiveness has brought me to a place in my relationships where I don’t hold grudges or dig up the past in arguments.
I’m aware of the stories I’m telling myself.
When something doesn’t go our way, it’s so easy to identify with the story we’re telling ourselves and label it as the whole truth.
Mindfulness has shown me the difference between me and my thoughts. They are not one in the same. Thoughts are ideas passing through our minds like clouds in the sky. They are fleeting. They change with context.
Because of mindfulness, when I’m upset I can more easily identify the story I’m telling myself that is making me upset.
For example, I was hurt after my husband didn’t get up and greet me enthusiastically when I came home from a week-long business trip. He stayed sitting on the couch absorbed with what he was doing.
I was upset and went upstairs to fume. Then I realized I was telling myself a story that my husband doesn’t care about me or love me enough. I know that isn’t true. There are a number of reasons why he didn’t get up.
When I came back downstairs he could tell I was still a bit upset, so he asked me about it. I said, “The story I’m telling myself is that you didn’t miss me because you didn’t get up when I came home. I know it’s not true, but I’m still feeling a little upset because I would have liked it if you gave me a big hug.”
He apologized and said he’d wanted to wait until I was settled to love on me. He was much more receptive to “the story I’m telling myself” than he would have been had I started in on him about what he’d done wrong. And I felt better when I stopped jumping to the wrong conclusion and allowed him to share his side while avoiding confrontation.
A few weeks later he calmly told me he was upset about something and started the conversation with “the story I’m telling myself is…”
That’s when I knew our relationship was improving because of mindfulness.
Being able to objectively look at my thoughts and feelings allows me to reframe any situation and gives me the space to respond thoughtfully instead of reacting impulsively.
If there’s one thing I’ve learned from this experience it’s that self-love and striving for self-improvement can have a ripple effect through your life affecting those around you for the better. The better me I can become—less stressed, more compassionate, healthier, happier—the better wife, friend, daughter, and coach I can be.
Article by: Sandy Wosnicki of Tiny Buddha
This post was republished with permission from tinybuddha.com. You can find the original post at https://tinybuddha.com.