The Way to Happiness-2
Behavioral scientists have spent a lot of time learning what makes us happy (and what makes us unhappy). We know that happiness can predict health and longevity, and the scales of happiness can be used to measure social progress and the success of social policies. But happiness is not something that just happens to you. Everyone has the power to make small changes in our behavior, our environment, and our relationships that can help put us on the path to a happy life.
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The mind
Happiness often comes from within. Learn how to control negative thoughts and deal with them every day with hope.
Conquer Wrong Thinking
Everyone has a tendency to be more like Eeyore than Tigger, much brighter for a bad experience than good. It is a matter of adapting to evolution - over-learning about the dangerous or harmful situations we face in life (exploitation, trauma, betrayal) helps us to avoid them in the future and to respond quickly to adversity.
But that means you have to work a little harder to train your brain to overcome negative thoughts. Here's what:
The Way to Happiness
Do not try to stop bad thoughts. Saying to yourself, “I need to stop thinking about it,” makes you think about it a lot. Instead, you are the owner of your worries. If you are in a bad cycle, be aware. "I'm worried about money." "I'm worried about work problems."
Act like a friend. If you have a low self-esteem, ask yourself what advice you would give your friend who is shy. Now try to apply that advice to yourself.
Challenge your negative thoughts. Asking for process rallies is a process of challenging and changing mindless thoughts. Studies show that this approach can reduce symptoms of depression. The goal is to move you from negative thinking ("I'm a failure.") To a positive one ("I've been very successful in my career. This is one of the worst things I can do and learn to do better."
The Way to Happiness
First, write down your negative thoughts, such as "I have problems at work and I'm asking for my skills."
Then ask yourself: 'What evidence is this?'
“Do I really support this? Or emotions? ”
"Could it be that I misinterpret this situation?"
“How can other people look at the situation differently?
“How can I deal with this situation if it happened to someone else?”
The bottom line: Negative thinking happens to all of us, but when we see and challenge that thinking, we take a big step toward a happy life.
Controlled Breathing
Science is still beginning to provide evidence that the benefits of this ancient practice are real. Studies have found, for example, that breathing techniques can help reduce symptoms associated with anxiety, insomnia, post-traumatic stress disorder, depression, and attention deficit hyperactivity disorder. For centuries, yogis have been used to control air, or pranayama, to promote concentration and energy. The Buddha promoted meditation on the soul as a means of attaining enlightenment.
The Way to Happiness
Give it a try.
Rewrite Your Story
Writing about yourself and personal experiences - and rewriting your story - can lead to behavioral changes and enhance happiness. (We already know that clear writing can improve mood disorders and help reduce symptoms among cancer patients, among other health benefits.)
Some studies suggest that writing in your journal 15 minutes a day can lead to increased happiness and overall well-being, in part because it allows us to express our feelings, remember our situations, and resolve internal conflicts. Or you could take the next step and focus on the specific problem you are facing, and then rewrite the story.
The Way to Happiness
We all have personal accounts that shape our worldview and ourselves. But sometimes our inner voice does not get right. By writing and editing our stories, we can change the way we see ourselves and identify the obstacles that stand in the way of our well-being. This process is similar to the Democratic questioning (cited above). Here is the writing task:
Write a short story about your struggle. I have financial problems. I have trouble making friends in a new city. I will never find love. I'm fighting with my spouse.
Now write a new story about a neutral viewer, or about the kind of encouragement you can give a friend.
Money is a challenge, but you can take steps to enter it.
Everyone is struggling in their first year in a new city. Give it time. Join certain groups.
Don't focus on finding love. Focus on meeting new people and having fun. More will follow.
The couple are arguing. Here's what your status looks like for a neutral observer.
Many studies show that writing and rewriting your story can clear your mind of negative thoughts and your outlook on life. "The idea here is to get people to adapt to who they are, where they want to go," said James Pennebaker, a professor of psychology at the University of Texas who has pioneered extensive research in explicit writing. "I'm thinking of writing which I describe as a way of life."
Get Travel
When people get up and walk, or at least, they are usually happier than when they are standing. A follow-up study of mobile phone users found that people reported greater happiness if they walked 15 minutes ago than when they were sitting or lying on the floor. Most of the time it was not hard work but just a gentle walk that left them in good spirits. Of course, we don’t know if moving makes you happy or whether happy people just go overboard, but we do know that many activities go hand in hand with a better life and greater happiness.
Practice Hope
The hope of life is part of genetics, part of learning. Even if you were born into a depressed Guses family, you can still find your inner rays of sunlight.
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