Do you stay awake at night replaying conversations? Do you find yourself ruminating over things people said to you? Or perhaps you worry about the future, thinking about all the ways something might go wrong?
If so, you’re not alone. Over the past few decades, around the world there’s been an increase in levels of anxiety. The world has changed dramatically, and it can be overwhelming and worrying.
But the research is showing that you can combat these thoughts by taking more control over your mindset. If your natural inclination is to ruminate and think of all the negatives, you can balance these thoughts by proactively thinking positive thoughts throughout the day. You can train your brain to think more positively!
There is a raft of health benefits to building a positive mindset.
You’ll live healthier and longer: Optimists tend to live healthier lives and have a lower risk of chronic diseases like diabetes and heart disease than pessimists. On the flip side, pessimists tend to have shorter telomeres, which means they age faster. “Cells with shorter telomeres circulate and release large amounts of inflammatory proteins that contribute to inflammation, which is a mechanism of aging,” says Aoife O’Donovan, Ph.D., a professor at University of California, San Francisco.
You’ll be less stressed: People who have positive mindsets cope with the day-to-day turmoil of life better. They are also less anxious and less likely to suffer from depression.
You’ll be more successful: Compared to pessimists, optimists are more successful in school, at work and in athletics. They are also more successful in their marriages and tend to have more friends and more supportive relationships.
So how can you build a positive mindset?
- Get good sleep
Is there a link between poor mental health and sleep? Could getting a bad night’s sleep really be as bad as smoking? Does driving tired really put you in as much danger as driving drunk? According to the latest science, yes! Not only that, but not getting a good night’s sleep can significantly impact your happiness levels and your ability to cope with anything life throws at you – which let’s face it, has been a lot in 2020. In an increasingly hyperconnected world, in which many companies now expect their employees to be on call and to answer emails 24/7, Global consulting firm McKinsey argues that sleep is an important organizational topic that requires specific and urgent attention.
- Limit social media
Have you found yourself turning to social media to while away the long hours of Covid lockdown? Are you noticing some negative effects? If so, you may need a social media detox. Even before Covid, social media was well ingrained in most societies around the world. In Australia, as of January 2019 there were 18 million active users of social media websites (69% of the population). Facebook is the most popular social media platform, with ~16 million monthly users of the website. In the U. S., about 70 percent of adults say they use Facebook and YouTube, while Instagram and Snapchat are growing in popularity among 18–24-year-olds. Social media can be an important part of modern life, but unfortunately, the research also tells us that it can also be destructive to our mental wellbeing. Many studies have linked excessive social media use to increased depression, anxiety, loneliness, sleeplessness, and many other mental health issues.
- Spend time with positive people
In a recent New York Times article, researcher stated that people laugh five times as often when they’re with others as when they’re alone. Peak happiness lies mostly in collective activity. Not only that, but researchers have also found that the use and appreciation of humour is positive for overall wellbeing and psychological health. Humour is observed in all cultures and at all ages. But only in recent decades has experimental psychology respected it as an essential, fundamental human behaviour. According to positivity strategist Paul Osincup, “Humour is the new mindfulness.” You can actually train your brain to see and experience humour more often. So go on, have a laugh with some positive people.
- Don’t suppress negative emotions
One of the biggest misconceptions about the positive psychology movement is that people should always aim to be happy and negative emotions are to be avoided.
This is a load of rubbish. Firstly, only being happy is impossible. Secondly, trying to suppress negative emotions can be really detrimental for mental health. The reality of life is that it’s messy, and even the people who are the happiest, most joyful and most fulfilled experience appropriate negative emotions when the situation calls for it.
The key is to process negative events and emotions in a healthy way so you can move forward. So how can you process your emotions when times are tough? Simple, start a practice of journaling. Over the last few decades, many studies have shown that journaling is a great tool to help you understand yourself better, unpack old issues and let them go, and give your mind the knowledge to understand how you see and react to the world around you. It has also been shown to increase happiness, help to reach goals and even have some positive physical health benefits. And if you’re someone who is generally not comfortable opening up to people, studies show that journaling might be the most beneficial to you.
“When we put our thoughts and feelings down on paper, we’re not just transferring them—we’re also transforming them. Writing forces us to arrange our ideas into a sequence, one after another; over time, themes and patterns start to emerge; new insights and perspectives start to bubble up,” according to Kira M. Newman, Greater Good Magazine.
- Movement and exercise
There’s a whole lot of research into the physiological and physical health benefits of exercise, but exercise can also it can make us happier. It is great for our mood and our mental state. Exercising released dopamine (DA), noradrenaline (NE), and serotonin (5-HT) – the happy drugs! They’re the things that make us feel joyful and they’re present when we exercise. They increase in their production when we move our bodies and do exercise.
- Learn something new
As Einstein famously said: “The important thing is to never stop questioning.” Learning something new is an essential part of creating a happy environment for yourself and a great way to start your day in a happy mood. Our brains develop more and release happy chemicals when we learn something new or stimulate them with exciting information. This doesn’t have to be a complicated or expensive happiness habit; it can just include watching a Ted Talk during breakfast or listening to a podcast on your way to work. This type of habit will put you in a happy mood just by stimulating your brain and getting your gears turning. Multiple studies and research suggest that consistent curiosity goes hand in hand with happiness.
- Get outdoors
It’s easy to forget how the little things – like taking a walk – can have such a huge impact on our mental health and make us happier. Studies show that brain structure and mood improve when we spend time outdoors. This has positive implications for concentration, memory and overall psychological wellbeing. Also, getting outdoors means getting natural light, which may be key to improving mood and reducing insomnia. A recent study showed more time spent outside in natural light was associated with improved mood, better sleep quality, and ease of waking.
- Practice gratitude
The science is clear. Practicing gratitude makes you happier and less stressed. It leads to higher overall wellbeing and satisfaction with your life and social relationships. Yet many of us don’t make gratitude a part of our weekly practices. And it can be really simple, research suggests that expressing gratitude by texting may be just as beneficial as an in-person show of appreciation.
Want to learn more about the science of happiness? Make sure to subscribe to my podcast Happiness for Cynicsand weekly email newsletter for regular updates and news!
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I have observed that over the course of creating a relationship with real estate homeowners, you’ll be able to come to understand that, in every single real estate deal, a payment is paid. Eventually, FSBO sellers tend not to “save” the fee. Rather, they try to win the commission by simply doing an agent’s occupation. In doing this, they expend their money plus time to conduct, as best they could, the duties of an representative. Those jobs include displaying the home by marketing, delivering the home to all buyers, constructing a sense of buyer urgency in order to prompt an offer, organizing home inspections, dealing with qualification checks with the loan company, supervising maintenance, and assisting the closing of the deal.
Thanks for your publication. One other thing is that individual states in the United states of america have their own laws that affect people, which makes it very hard for the Congress to come up with a brand new set of recommendations concerning foreclosures on householders. The problem is that a state has got own guidelines which may work in an unfavorable manner in terms of foreclosure insurance plans.
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