LEADING WITH YOUR STRENGTHS

[Happiness and Well-Being Series, Part 13]   by Audrey Berger, Ph.D.                                  “What lies behind us and what lies before us are tiny matters compared to what lies   within.”  Ralph Waldo Emerson

Would you be able to name your personal strengths if you were asked? Many people can’t, either because they take their own strengths for granted, or because they think of themselves primarily in terms of shortcomings. But, research has found that we benefit greatly when we’re able to recognize and embrace our own strengths. In fact, numerous studies have shown that regularly using our strengths can lead to enduring increases in happiness, well-being, life satisfaction, optimism, confidence, achievement, vitality and resilience, and can help to decrease stress and depression.

 LEARNING TO RECOGNIZE YOUR STRENGTHS

There are different ways you can begin to recognize (or recognize more of) your own strengths. For example, you can begin to clarify some of your top strengths by answering the following questions:

  • What are you passionate about?
  • What fulfills you?
  • When are you at your best?
  • What motivates or energizes you?

There are also a number of assessment tools available to help identify your strengths. One  particularly useful assessment tool is called the VIA Character Strengths Survey. It measures 24  character strengths: creativity; curiosity; love of learning; perspective; judgment; bravery; persistence; honesty; zest; love; kindness; social intelligence; citizenship; fairness;  leadership; forgiveness; humility; prudence; self-control, gratitude; hope; humor; spirituality; appreciation of beauty and excellence. If you take the VIA survey, you’ll receive a personalized rank ordering of these 24 strengths. Your top 5 – 7  strengths are considered to be  your “signature” strengths –  i.e. the ones that come most naturally to you.

IDENTIFYING AND USING YOUR OWN CHARACTER STRENGTHS

I highly recommend that you complete the VIA Character Strengths Survey, so that you can learn to identify and further enhance your character strengths. It takes only 15 minutes, and it’s free.  Once you’re able to recognize and appreciate your signature strengths, you can make a point of using them to improve your life. Studies have found that people are “at their best” when they’re most able to use their signature strengths. What follows are some ideas for powerful activities that can help you to further develop your top strengths (or any of the other strengths that you’d like to augment):

  • AT YOUR BEST

    Write about a time when you were ‘at your best’ – i.e. when you acted in a way that you think reflects the best of who you are. It can be a time when you did something you felt good about, when you were successful in some way, and/or when you overcame some type of obstacle. It can be recent or something that happened a long time ago. (Of course, there may be many examples that would fit this description, and you can do this activity for as many of them as you like.) Review what you’ve written, and try to search for the strengths you demonstrated in that situation. You might be amazed at how moving and powerful this activity can be.

  • RECOGNIZE HOW YOU’VE USED YOUR SIGNATURE STRENGTHS IN DAILY LIFE

    Take a close look at your top 5 – 7 VIA character strengths, and think about other times/ways you have used them. Write down as many such instances as you can recall.  If you want, you can ask your friends and family for examples of when you have demonstrated some of these strengths.  Be sure to continue to call on those strengths regularly in the future.

  • USE YOUR SIGNATURE STRENGTHS IN A NEW WAY

    Take one of the signature strengths you have identified, and for a week, use that strength in a new way every day. Studies have found this exercise to be very powerful. Here are a few examples of things you can do: if creativity is a signature strength, choose an object in your home and find a new and unusual use for it, or take a class in some type of creative activity; if curiosity is a signature strength, attend a lecture on a topic about which you know nothing, or go to a restaurant that serves a type of cuisine you’ve never had; if perseverance is a signature strength, make a list of things to do, and do one thing from the list every day; if social intelligence is a signature strength, every day make someone feel at ease. These are only a small number of possible ways to use and increase character strengths. For more ideas, you can see Peterson’s more complete list (Peterson, 2006, p 159- 162). You can also find ideas at Via Character Strengths Blog.

  • USE YOUR STRENGTHS TO HELP WITH GOALS AND CHALLENGES

    Keep a list of your top 5 -7 strengths handy, and look at it frequently. Think about how you have used your strengths recently, and then consider how you can use your strengths going forward. Think about some goals you would like to pursue, and then think about how you might be able to use your strengths to facilitate progress toward your goals.

If we all did the things we were capable of doing, we would literally astound ourselves.” – Thomas Edison    

REFERENCES AND SUGGESTED READINGS

Biswas-Diener, Robert; Dean, Ben (2009-05-18). Positive psychology coaching: putting the science of happiness to work for your clients. Wiley. Kindle Edition.

Peterson, C. & Seligman, M. (2004) Character strengths and virtues: A handbook  New York. Oxford University Press.

Peterson, Christopher (2006-06-28). A primer in positive psychology (Oxford Positive Psychology Series) Oxford University Press. Kindle Edition.

Seligman, Martin E. P. (2002-10-02). Authentic happiness: Using the new positive psychology to realize your potential for lasting fulfillment. Free Press. Kindle Edition.

Seligman, Martin E. P. (2011-04-05). Flourish: A visionary new understanding of happiness and well-being. Atria Books. Kindle Edition.          

VIA Character Strengths Blog:  http://www.viacharacter.org/blog/category/via-strengths-exercise/.

VIA Character Strengths Survey: http://www.viacharacter.org/www/                           

If you haven’t yet read the twelve previous posts in this series, click on the links below so you can learn more about Happiness and Well-Being:

Happiness & Well-Being, Part 1: Can You Make Yourself Happier?                                            Happiness & Well-Being, Part 2: Developing Happiness Habits                                                       Happiness & Well-Being, Part 3: Rewire Your Brain for Happiness
Happiness & Well-Being, Part 4: Cultivating Optimism                                                                      Happiness & Well-Being, Part 5: Overcoming Pessimism and Self-Criticism                               Happiness & Well-Being, Part 6: Developing A Growth Mindset                                                 Happiness & Well-Being, Part 7: Savoring                                                                                        Happiness & Well-Being, Part 8: Positive Reminiscence                                                               Happiness & Well-Being, Part 9: Mindfulness                                                                                     Happiness & Well-Being, Part 10: Mindfulness II
Happiness & Well-Being, Part 11: Finding Flow                                                                                Happiness & Well-Being, Part 12: Making Life Choices

                                                             Stepping Stones to Success

As the new year approaches, you may be thinking about making New Year’s resolutions. Perhaps you hope to improve your life by  eliminating unhelpful habits and/or by establishing  new positive  habits.  While contemplating what you want to do in the coming year, you might find yourself thinking about resolutions you made but didn’t keep during the past year. Keep in mind that if you only focus on what you didn’t accomplish this past year,  you can end up feeling like you’re not good enough and you may even feel  like a failure.

Beginning a new year with a defeated mindset will only make it that much harder to reach new goals. Instead, focus on what worked well for you this past year and what you achieved. Then lay down more stepping stones.

A good place to begin is with a sense of gratitude. Ask yourself what has blessed your life: health, loving friends, a comfortable home, special family members, employment — you fill in the blank. Also, try to think about your blessings in context. Maybe your job doesn’t pay as much as you’d like, but you find your work fulfilling. Perhaps you’ve experienced some health struggles, but you feel good about the way you handled those challenges. You may not have tons of friends, but the ones you have are truly special. Your family may not live nearby, but you love each other and keep in touch regularly. Take some time to really savor these good things in your life.

canstockphoto29626029Focus as well on giving yourself credit for your own successes, large and small. Even if you didn’t meet all your goals this year,  it’s important to recognize and celebrate the things you did accomplish, and, give some thought to how you contributed to those accomplishments. Of the things you tried to accomplish, what went well?

Next, consider how you can build upon your blessings and your successes. Maybe you want to develop new ways to support your health, such as learning how to make healthy food choices that are also tasty, finding enjoyable ways to increase your activity level, and so forth.  Perhaps you can deepen your relationships by showing your appreciation to your friends and family.  Maybe you can make your work more satisfying by performing random acts of kindness at the office (who left that cookie tray in the break room?), or by finding creative ways to make the work more interesting. Whatever your goals now, you can consider how to develop new strategies, but you can also build upon elements of the strategies you’ve used before that worked well. No matter what you want to do, you can use the blessings and successes from this year to inspire and encourage yourself.

canstockphoto21501545Lastly, set reasonable, incremental goals. Think about your larger goals, and then break them down into smaller steps so you can experience a series of successes on the way to achieving the overall goal. For example, if you decide you want to develop a new exercise routine, but you haven’t exercised regularly in a long time, you can try to begin by walking 20 to 30 minutes 3 times a week, rather than trying to run for an hour daily. Then you can gradually  increase the amount you exercise, if that’s your larger goal. Remember to keep track of your progress, so you will be able to recognize what you are accomplishing and give yourself the credit you deserve.

The same applies to any resolution you set: use small, achievable goals towards your ultimate goals. As you reach your smaller goals, acknowledge and celebrate each accomplishment. You’ve earned it!

 

As you consider how you would like to build on your blessings and successes in the new year, keep in mind that…

       TURNING POINT LIFE COACHING CAN HELP YOU TO CREATE THE LIFE YOU WANT.     

                    SINCE COACHING IS EASILY DONE OVER THE PHONE, YOU CAN  RECEIVE A                                                                  COMPLIMENTARY COACHING CONSULTATION                                                        NO MATTER WHERE YOU LIVE             

                                                                             

                                                          

For more ideas about developing a “What Went Well” perspective as the new year approaches, you can also check out http://www.tworiverscoaching.com/blog/end-of-the-year-inspiration

MINDFULNESS II

silhouette composta da colori che medita

More Simple Ways To Practice Mindfulness                                                 [Happiness and Well-Being, Part 10] by Audrey Berger, Ph.D.

“Give yourself permission to allow this moment to be exactly as it is, and allow yourself to be exactly as you are.” ~ Jon Kabat-Zinn

A Review Of The Basics: As we discussed last time (Happiness and Well-Being, Part 9), mindfulness meditation is a specific way of paying close attention to moment-to-moment experience, without judging or trying to alter the experience in any way. Mindfulness skills take time to develop, and when first learning mindfulness, expect your mind to wander a significant portion of the time. But, with practice your concentration will improve.

Begin a mindfulness meditation by selecting an object for focus, such as concentrating on the sensations in your nose or your abdomen as you inhale and exhale. Once you have established concentration, you can begin to widen your focus to include your sensations, thoughts and/or emotions. As you do this, you may find yourself noticing things that you might ordinarily overlook. The goal is to notice them without judging, accepting or rejecting them: just acknowledge your experiences with an attitude of curiosity, and then allow them to pass. As you practice mindfulness meditation, you may begin to recognize that all thoughts, emotions and sensations are temporary. While meditating, if you find yourself latching onto particular experiences, or thinking about the past or future, you can return to the present moment by once again focusing on your breathing.

SOME SPECIFIC APPROACHES TO PRACTICING BASIC MINDFULNESS MEDITATION

Body Scan: This approach to mindfulness practice involves simply noticing the sensations in different areas of your body.  Begin at the top of your head, and slowly and methodically work your way down to your toes. Notice the sensations in each area as you scan, and just allow those sensations to pass. Do not attempt to relax or tense your muscles. If you are drawn to scratch an itch or shift position to get more comfortable, try instead to just notice it and let the sensation pass. The goal is to become more aware and accepting of your experience, not to change it.

Attending to External Stimuli: Anything you can perceive may be used as a platform for mindfulness meditation. As with other approaches to mindfulness, try to simply notice your sensations with an attitude of curiosity, and then allow them to pass. You can focus on any of external stimuli impacting your senses, or you can choose to concentrate on one specific type of sensation. Practicing mindfulness of external stimuli can help you to become less reactive to them.

Awareness of Emotions: In this type of practice, you simply notice and name your emotions, allowing them to pass without judgment. Part of the purpose of doing this is to begin to recognize that emotions – even painful emotions – come and go, and don’t last forever. When choosing mental events as the object of meditation, resist the temptation to analyze your thoughts and feelings. By building your capacity to notice and experience thoughts and feelings as they come and go, you can diminish your reactivity and enhance your ability to tolerate difficult experiences and painful emotions.

Cultivating The Skill Of Nonjudgmental Awareness: Sometimes people find the goal of nonjudgmental awareness to be elusive because self-judgment can be a deeply ingrained habit. If you find it difficult to suspend self-judgment during meditation, here are a few strategies that can help:

Meditating on self-judgment: Begin by focusing on your breath for a few minutes. Then shift your focus to watching your thoughts, and whenever you notice a judgmental thought, just silently say “judging,” and then return to watching your thoughts.

Loving-kindness meditation: This approach also begins by focusing on the breath,  and then shifts to silently repeating a mantra such as “may I be happy, may I be peaceful, may I be free from suffering,” or “may I accept whatever comes,” and/or other similar mantras. After you get comfortable with directing a loving-kindness meditation toward yourself, you can then expand it to include others.

Using imagery: Another way to avoid latching onto judgmental thoughts during mindfulness meditation is to utilize “letting go” imagery. Begin by focusing on your breath, and then widen your focus to include your thoughts. As you begin to focus on your thoughts, instead of simply noticing them, imagine that your thoughts are bubbles in a stream and watch as they appear and disappear. (Any visual metaphor that similarly depicts the concept of impermanence can be substituted.)

The forgoing techniques are just a small sampling of some basic ways to begin to practice mindfulness meditation. Since these descriptions are necessarily very succinct, you may wish to get more detailed descriptions of these strategies by looking at one or more of the suggested readings below. In addition, if you want to more fully experience the large array of benefits that mindfulness meditation can bring, you will need to learn more about it by either taking classes, finding a mentor, and/or seeking out additional resources on the topic. You can also download guided meditations from the web (e.g. http://www.mindfulness-solution.com/DownloadMeditations.html).  No matter how you choose to learn about mindfulness meditation, if you are willing to make a commitment, invest time and energy, and practice on a regular basis, mindfulness can have a powerful positive impact on your happiness and well-being.

REFERENCES AND SUGGESTED READINGS
Boyce, B. (Ed.) (2011-03-08). The mindfulness revolution: Leading psychologists, scientists, artists, and meditation teachers on the power of mindfulness in daily life. [Kindle Edition] Retrieved from Amazon.com

Hanh, T. N. (1991). Peace is every step: The path of mindfulness in everyday life. New York, NY: Bantam Books.

Hanh, T. N. (2012-02-07). The art of mindfulness. [Kindle Edition] Retrieved from Amazon.com.

Goleman, Daniel (2011-04-12). The brain and emotional intelligence: New insights. More Than Sound LLC. [Kindle Edition] Retrieved from Amazon.com.

Kabat-Zinn, J. (1990) Full catastrophe living: Using the wisdom of your body and mind to face stress, pain and illness. New York, NY: Dell Publishing.

Kabat-Zinn, J. (2012 ) Mindfulness for beginners: Reclaiming the present moment and your life. Boulder, CO.: Sounds True, Inc.

Mingyur Rinpoche, Yongey (2007). The joy of living: Unlocking the secret and science of happiness. New York, NY: Harmony Books.

Siegel, R. D. (2009) The mindfulness solution: Everyday practices for everyday problems. Guilford Publications [Kindle Edition]. Retrieved from Amazon.com.

 

If you haven’t yet read the nine previous posts in this series, click on the links below so you can learn more about Happiness and Well-Being:

Happiness & Well-Being, Part 1: Can You Make Yourself Happier?                                            Happiness & Well-Being, Part 2: Developing Happiness Habits                                                       Happiness & Well-Being, Part 3: Rewire Your Brain for Happiness
Happiness & Well-Being, Part 4: Cultivating Optimism                                                                      Happiness & Well-Being, Part 5: Overcoming Pessimism and Self-Criticism                               Happiness & Well-Being, Part 6: Developing A Growth Mindset                                                 Happiness & Well-Being, Part 7: Savoring                                                                                        Happiness & Well-Being, Part 8: Positive Reminiscence                                                               Happiness & Well-Being, Part 9: Mindfulness

 

“More Simple Ways to Practice Mindfulness Meditation” by Audrey Berger, Ph.D. was originally published on the Transition Network website.

MINDFULNESS

[Happiness and Well-Being, Part 9] by Audrey Berger, Ph.D.

“Compared to what we ought to be, we are only half awake.” – William James

  • Do you sometimes find that you haven’t really been paying attention to what you’ve been doing, and have instead been running on autopilot?
  • As you’ve gotten older, do you sometimes find it more challenging to maintain focus on things you’re doing?

Sometimes we simply don’t pay attention to what we’re doing in the moment. Perhaps we’re multitasking, or lost in thought about something that’s not even related to what we’re actually doing. And, when driving a car, most of us have had the rather unnerving experience of suddenly realizing that we can’t recall how we got from one place to the other. An alternative to this probably familiar ‘mindless’ state is practicing mindfulness. Mindfulness is a specific way of paying close attention to your moment-to-moment experience, without judging or trying to alter the experience in any way. There are different approaches to practicing mindfulness, but all are essentially a form of meditation.

Research has shown that mindfulness meditation is associated with many physical and emotional benefits: it supports the immune system and helps people with a variety of medical and psychiatric disorders, including heart disease, high blood pressure, chronic pain, sleep disturbance, gastrointestinal problems, depression, anxiety, substance abuse, and stress-related issues. Learning to simply observe experiences and thoughts without forcing, judging, accepting or rejecting them, has been found to diminish their ability to provoke automatic, potentially destructive emotional and physical reactions. In other words, mindfulness reduces emotional reactivity and breaks the usual connection between negative thoughts and negative emotions.

Brain imagining studies have found that regularly practicing mindfulness changes the brain in ways that promote happiness and well-being. These studies have shown that mindfulness leads to an increase in the number of neurons in areas of the brain involved in attention, concentration, self-regulation, positive emotion, and the creation of new memories. Mindfulness meditation appears to increase the speed capacity of nerve impulses too. Studies have also found that mindfulness leads to a decrease of neurons in the area of the brain most reactive to stress. These important brain changes undoubtedly underlie the many medical and psychiatric benefits associated with regular mindfulness practice.

It is also worth noting that regularly practicing mindfulness has been shown to protect against changes in cognitive functioning that are sometimes associated with normal aging. Older meditators have been found to perform better than same age non-meditators on tasks that involve attention, working memory, perceptual speed and some of the other higher level cognitive functions that help to organize and order behavior. Studies have also shown that it is never too late to reap the benefits of a regular mindfulness practice: when beginners received only 8 weeks of basic meditation training, they began showing some of the same brain benefits that were found in the experienced meditators.

INTRODUCING MINDFULNESS INTO YOUR LIFE
Mindfulness can be practiced formally or informally. Formal practice involves regularly setting aside time to practice mindfulness meditation. The general recommendation for developing a formal practice is to begin with brief periods of meditation, and then gradually increase the duration as you strengthen your ability to maintain a mindful state.  The more you practice, the greater the benefits you will experience over time. If possible, beginners may wish to aim for 20 minutes a day of formal practice, and over time increase the duration of practice to 45 minutes.  But, even if you are only able to devote smaller amounts of time to practice, you will still experience some benefits.

Concentration Practices:  The first step is to learn to increase your capacity for concentration (also called “concentration practices”). There are a variety of possible concentration practices, but the simplest involves merely focusing on the sensation created in your nose or your abdomen when you inhale and exhale. When using your breathing to help develop your concentration, it is not necessary to breathe deeply, or to change your breathing pattern in any way. Just breathe naturally and focus your attention on how it feels. This exercise may seem very simple, but it is much more challenging than you might expect. As you try to maintain focus on your breath, your mind will undoubtedly wander; when you notice this has occurred, simply bring your attention back to your breathing, without judging yourself for becoming distracted.  Some people find it easier to maintain focus if they silently name what they’re doing (e.g. “breathing in,” “breathing out”), or if they silently count their breaths. Developing the ability to remain focused during meditation is a learning process that takes time, patience and a lot of practice.

Informal Practices: Whether or not you choose to develop a regular formal mindfulness practice, it’s important to recognize that virtually anything you do can potentially be done mindfully instead of mindlessly. It’s a matter of putting energy into developing the habit of paying attention. Pick a few activities that are a regular part of your life, and make a decision to do them mindfully all the time. In this way, you can start to associate the activity with being mindful, which will increase the chances that you’ll remember to pay attention when you engage in those activities. As an example, you can wash the dishes mindfully, you can shower mindfully, you can eat mindfully, you can walk up and down the stairs mindfully, you can go for a walk mindfully, etc. Instead of thinking about other things while you engage in the activities you select, focus exclusively on remembering to pay close attention to the sensations and actions involved in what you are doing. You will, in a sense, be “single-tasking.”

NEXT TIME:  More on mindfulness, including additional ways to incorporate mindfulness into your life.

Audrey Berger, Ph.D. has been a life coach, psychologist and psychotherapist for 33 years. In her life coaching practice she specializes in mid and later life transitions such as retirement, empty nest, midlife transition, positive aging in general, and creating a new life after divorce/loss. She also works with an array of other life issues and goals, including helping couples to create the relationship they want. You can learn more about her life coaching services, and find out about receiving a complimentary coaching consultation, at www.turningpointlifecoaching.com. Audrey can be reached at: info@turningpointlifecoaching.com or at (585)292-0095.

REFERENCES AND SUGGESTED READINGS
Boyce, B. (Ed.) (2011-03-08). The mindfulness revolution: Leading psychologists, scientists, artists, and meditation teachers on the power of mindfulness in daily life. [Kindle Edition] Retrieved from Amazon.com
Hanh, T. N. (1991). Peace is every step: The path of mindfulness in everyday life. New York, NY: Bantam Books.

Hanh, T. N. (2012-02-07). The art of mindfulness. [Kindle Edition] Retrieved from Amazon.com.
Goleman, Daniel (2011-04-12). The brain and emotional intelligence: New insights. More Than Sound LLC. [Kindle Edition] Retrieved from Amazon.com.
Kabat-Zinn, J. (1990) Full catastrophe living: Using the wisdom of your body and mind to face stress, pain and illness. New York, NY: Dell Publishing.

Mingyur Rinpoche, Yongey (2007). The joy of living: Unlocking the secret and science of happiness. New York, NY: Harmony Books.

Siegel, R. D. (2009) The mindfulness solution: Everyday practices for everyday problems. Guilford Publications [Kindle Edition]. Retrieved from Amazon.com.

 

If you haven’t yet read the eight previous posts in this series, click on the links below so you can learn more about Happiness and Well-Being:

Happiness and Well-Being, Part 1: Can You Make Yourself Happier?                                            Happiness and Well-Being, Part 2: Developing Happiness Habits                                             Happiness and Well-Being, Part 3: Rewire Your Brain for Happiness
Happiness and Well-Being, Part 4: Cultivating Optimism                                                                Happiness and Well-Being, Part 5: Overcoming Pessimism and Self-Criticism                          Happiness and Well-Being, Part 6: Developing A Growth Mindset                                         Happiness and Well-Being, Part 7: Savoring                                                                                        Happiness and Well-Being, Part 8: Positive Reminiscence

 

“Mindfulness” by Audrey Berger, Ph.D. was originally published on the Transition Network website.

SAVORING

[HAPPINESS AND WELL-BEING, PART 7]

“Enjoy the little things in life…for one day you’ll look back and realize they were the big things.” ~ Robert Brault
  • Do you frequently find yourself multitasking, or rushing around trying to get everything done?
  • Do you spend a lot of time using your computer, tablet, or cell phone, or watching TV?

It’s important for each of us to take the time to slow down, turn off the technology, and allow ourselves to just enjoy the moment; we can help ourselves to do this by learning how to savor our positive experiences. Savoring the things we enjoy increases the pleasure we experience in the present moment. It also strengthens the brain wiring underlying our positive emotions, helps us to better manage stress, and promotes our overall happiness and well-being (see Happiness and Well-Being, part 3).

LEARNING TO SAVOR LIFE’S JOYS

Paying close attention to your senses, and to the experience of pleasure, is the key to savoring.  To savor life’s joys, you need to actively allow yourself to bring about, appreciate, enhance and prolong your positive experiences, without guilt or feeling like you’re wasting time. Even if you already make a point of savoring special moments in your life, you can derive further benefit by also savoring positive things that you experience more regularly: the beauty around you; the music, sensations or tastes that you love; time spent with family or friends; and so forth.  When you are savoring something, try not to analyze the experience, since that will diminish your pleasure. Instead, simply focus your attention on enjoying the experience.

Although savoring is a process that increases your pleasure in the present moment, the situation that you’re savoring doesn’t have to be occurring in the here and now: you can bring joy into the present moment by savoring the memory of a positive past experience, or by savoring the anticipation of a positive future event. Studies have found that each type of savoring is associated with unique benefits: people who are good at savoring positive experiences occurring in the present moment tend to show less susceptibility to guilt, shame and depressive feelings; those who are skilled at savoring memories of positive past experiences show reduced susceptibility to stress; and those who are adept at savoring the anticipation of positive future events show an increased level of optimism.

If you don’t naturally savor what’s positive in your life, it’s a habit that can be easily developed and incorporated into almost any lifestyle. What follows are some specific strategies that can help to promote savoring. Try out some of these approaches, and continue to use ones that you like. Adopting a variety of strategies will help to keep your experiences fresh and interesting.

Strategies that promote savoring:

Celebration – When you have worked hard for something or accomplished a goal, take time to really appreciate and celebrate your success. Do something special for yourself. You can involve others in this activity as well.

Sharpening perceptions – Focus on specific elements of your experience and block out other elements. For example, if you are eating a piece of chocolate, rather than eating it quickly without thinking as we often tend to do, slow down and really focus on the sensation. Put the chocolate in your mouth, close your eyes, feel of the chocolate on your tongue, and delight in the taste.

Absorption – Allow yourself to get totally immersed in an experience, and try not to think. Don’t think about other things you should be doing or focus on the ways in which the experience could be improved.

Memory-building Studies have found that happier people have a habit of taking a mental snapshots of successes and positive experiences as they occur. By paying attention to the details and memorizing vivid images, it becomes easier to recall and enjoy the experiences later on. You can also build memories by taking actual photographs, or by journaling about an enjoyable event. Whether you use mental snapshots or physical keepsakes, this process allows you to more easily reminisce about it later and re-experience some of the pleasure you felt when it happened. [Next time we will further discuss the topic of savoring positive memories.]

Gratitude Journal (Counting Your Blessings) Experiencing and expressing gratitude can be seen as a form of savoring, because you are recognizing the blessings in things that can otherwise be taken for granted. Gratitude can be about either significant or mundane things in your daily life, or it can be about the powerful emotional gifts you receive from connections with other people. The topic of gratitude has been the focus of a great deal of research in recent years, and there is simply no question that practicing gratitude can significantly contribute to happiness and well-being. A very useful gratitude activity is the gratitude journal.

A gratitude journal involves writing down three to five things in your life for which you are currently grateful. Lyubormirksy (2007) has found that the best frequency for keeping a gratitude journal is once a week. However, other people might get better results with different frequencies for journaling – anywhere from daily to bi-weekly, so choose whatever frequency works best for you. Other gratitude journaling strategies include: writing more detail about one specific thing or writing about what your life would be like without some of the blessings you have. Of course, you can try a mix of all these strategies.

Next Month: POSITIVE REMINISCENCE                                    

REFERENCES AND SUGGESTED READINGS

Biswas-Diener, R. & Dean, B. (2009-05-18). Positive psychology coaching: Putting the science of happiness to work for your clients. [Kindle Edition] Retrieved from Amazon.com

Biswas-Diener, R. & Diener, E. (2010-01-22). Happiness: Unlocking the mysteries of psychological wealth. [Kindle Edition] Retrieved from Amazon.com

Bryant, F. B. & Veroff, J. (2007) Savoring: A new model of positive experience. Mahwah, NJ: Lawrence Erlbaum Associates Publishers.

Colman, J. (2012-10-16). Optimal functioning: A positive psychology handbook. [Kindle Edition] Retrieved from Amazon.com

Fredrickson, B. (2009-01-27). Positivity: Groundbreaking research reveals how to embrace the hidden strength of positive emotions, overcome negativity, and thrive. [Kindle Edition] Retrieved from Amazon.com

Lyubomirsky, S. (2007-12-27). The how of happiness: a new approach to getting the life you want. [Kindle Edition] Retrieved from Amazon.com

Seligman, M. E. P. (2002-10-02). Authentic happiness: Using the new positive psychology to realize your potential for lasting fulfillment. [Kindle Edition] Retrieved from Amazon.com

 If you haven’t yet read the six previous posts in this series, click on the links below so you can learn more about Happiness and Well-Being:

Happiness and Well-Being, Part 1: Can You Make Yourself Happier?                                            Happiness and Well-Being, Part 2: Developing Happiness Habits                                             Happiness and Well-Being, Part 3: Rewire Your Brain for Happiness
Happiness and Well-Being, Part 4: Cultivating Optimism                                                                Happiness and Well-Being, Part 5: Overcoming Pessimism and Self-Criticism                          Happiness and Well-Being, Part 6: Developing A Growth Mindset

“Savoring” by Audrey Berger, Ph.D. was originally published on the Transition Network website.

OVERCOMING PESSIMISM & SELF-CRITICISM

canstockphoto15299774[HAPPINESS AND WELL-BEING, PART 5] By Audrey Berger, Ph.D.

“I am not discouraged, because every wrong attempt discarded is another step forward”  Thomas A. Edison.

When things go badly for you, do you tend to blame yourself, and believe that things will probably continue to go badly for you in the future (i.e. think pessimistically)? Or, are you more likely to assume that it’s a temporary setback and that things will get better (i.e. think optimistically)? It should be obvious that these two different ways of thinking about difficulties are likely to promote very different emotional and behavioral responses. For example, when things go badly, those who think pessimistically typically respond with significant distress and anxiety, and may even experience feelings of defeat; those who think optimistically are likely to experience less distress and anxiety, and are apt to be more focused on how they can improve things as they go forward .

We now know that how we feel depends, to a large extent, on which information we attend to in a given situation, and how we interpret that information. Studies have shown that even though we each receive up to 11 million bits of information per second through our senses, our brains are only able to consciously process around 40 – 60 bits per second.  This means that we regularly miss vast amounts of information, and that we only attend to a sliver of reality. In recent years, psychologists have begun to recognize that emotional reactions can be changed by helping people to adjust where they focus their attention and how they interpret the meaning of an experience.

So, if you are prone to pessimistic thinking, and are susceptible to the resulting anxiety and distress, remember that there are almost certainly many alternative perspectives and interpretations that you are not considering, and that that both can be adjusted: you can change where you focus your attention, and find different ways to think about the information you select.

The first step is to try to become aware of what you’re thinking when things don’t go well; if you realize that you’re being self-critical and expecting that things will continue to go badly in the future, you can take action to shift to a more helpful perspective. It is not recommended that you try to simply suppress negative thoughts, because that may cause them to become even more powerful and persistent. But, there are strategies you can use to help you manage and modify any unrealistic pessimistic thinking. It is best to be prepared with some of these strategies, so you can quickly interrupt what could otherwise become a downward spiral of self-criticism and worry. What follows is a sampling of some strategies you can try.

REDIRECT THINKING: The simplest and fastest way to block ruminations is to distract yourself and refocus your attention onto a constructive and absorbing activity. Create a “rumination escape kit” ahead of time and keep it handy. In your kit, include anything that can serve as a healthy distraction that you can use to quickly shift your attention when needed. Simply interrupting the negative downward spiral is often enough to contain and even reverse it.  Negative emotions can sometimes provide clues about things that may need your attention, but rumination and negative downward spirals don’t benefit you. You can schedule a later time to think about/sort out the issue, in order to better address it; after scheduling a time when you will revisit the issue, use distraction to redirect your thoughts for now. The key here is to interrupt the rumination. But, if you have enough time , an effective and enduring way to shift your mindset is to challenge your negative ideas about the cause, meaning and implications of the negative event.

PRACTICE ARGUING AGAINST YOUR PESSIMISTIC AND SELF-CRITICAL BELIEFS:  Disputing your beliefs with evidence you have not been considering is the basic framework of this approach. Brainstorm as much evidence as you can to dispute your beliefs, and then identify more useful, but realistic, beliefs. Recognizing more benign or even positive ways of viewing the situation can significantly alter how you think and feel, as well as facilitate your ability to acknowledge and address issues that do need your attention. Sometimes it can help to imagine that your pessimistic beliefs are the assertions of someone else, rather than your own. We are often much better at fighting back when criticism and negative thinking comes from someone other than ourselves. To build your capacity to dispute your pessimistic beliefs, try writing them out, and write down evidence that you can use to dispute those beliefs.

SELF-COMPASSION JOURNAL:  Instead of arguing against self-critical beliefs, another alternative is to use self-compassion. When you are being self-critical, write down those thoughts and the feelings they provoke. Next, think of an imaginary friend who is kind, loving, accepting and compassionate, and write a letter to yourself about the situation from the perspective of this imaginary friend. Have your friend express love and support as s/he responds to your self-critical thoughts and painful feelings with acceptance and compassion. After writing the letter, leave it for a while, and then come back and read what you wrote, allowing yourself to really feel the love, support, compassion and acceptance expressed by your friend.

SELF-COMPASSION MANTRA: Another version of the self-compassion approach is to create a mantra that you can use whenever you are inclined to be self-critical. You can modify the language of the mantra, but the example provided by Kristin Neff (2011) is to repeat to yourself some version of the following phrases the moment you realize that you are being self-critical or feeling distressed: “I am having a very hard time right now.  Everyone feels this way sometimes. May I be kind to myself in this moment; may I give myself the compassion I need.”

MEDITATION AND RELAXATION TECHNIQUES: Meditation and relaxation strategies are also helpful, but they need to be practiced regularly. We will discuss the issue of meditation further in a future article in this series.

You may recall that last time we discussed how shifting from pessimism to optimism involves three elements: (1) cultivating realistic optimism, which we covered in the last article in this Happiness and Well-Being series; (2) neutralizing unrealistic pessimism, which we’ve addressed today; and (3) developing a growth mindset, which is so fundamental to optimism that we will focus exclusively on this issue next time.

REFERENCES AND SUGGESTED READINGS

Colman, J. (2012-10-16). Optimal functioning: A positive psychology handbook. [Kindle Edition] Retrieved from Amazon.com
Fredrickson, B. (2009-01-27). Positivity: Groundbreaking research reveals how to embrace the hidden strength of positive emotions, overcome negativity, and thrive. [Kindle Edition] Retrieved from Amazon.com
Goleman, Daniel (2011-04-12). The brain and emotional intelligence: New insights. [Kindle Edition] Retrieved from Amazon.com
Halvorson, H. G. (2010-12-23). Succeed: How we can reach our goals. [Kindle Edition] Retrieved from Amazon.com
Lyubomirsky, S. (2007-12-27). The how of happiness: a new approach to getting the life you want. [Kindle Edition] Retrieved from Amazon.com                                                                              
Neff, Kristin (2011-04-19). Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind. [Kindle Edition] Retrieved from Amazon.com

If you haven’t yet read the first four posts in this series, read them now to learn more about Happiness and Well-Being:

Happiness and Well-Being, Part 1: Can You Make Yourself Happier?                                            Happiness and Well-Being, Part 2: Developing Happiness Habits                                             Happiness and Well-Being, Part 3: Rewire Your Brain for Happiness
Happiness and Well-Being, Part 4: Cultivating Optimism

 

OVERCOMING PESSIMISM AND SELF-CRITICISM by Audrey Berger, Ph.D. was originally published on the Transition Network website.

REWIRE YOUR BRAIN FOR HAPPINESS!

[Happiness & Well-Being, Part 3]   by Audrey Berger, Ph.D. –  Coach at Turning Point Life Coaching

Happiness consists more in small conveniences or pleasures  that occur every day, than  in great pieces of good fortune that happen but seldom”  –  Benjamin Franklin  

Hardwiring HappinessCreating new happiness-increasing habits, which involves changing how we think and what we do, is the most powerful and enduring way to increase happiness and well-being. Many people believe that large activities are required to increase happiness; however, studies show that small but regular happiness-increasing activities are actually more helpful. Continue reading

DEVELOPING HAPPINESS HABITS

[Happiness & Well-Being, Part 2]  by Audrey Berger Ph.D. –  Life Coach at Turning Point Life Coaching

HAPPINESS HABITS CHECKLIST

“So what kind of reality do you want to create for yourself?” Tal Ben-Shahar

Not that long ago, scientists believed that we are born with all the neurons we will ever have, and that our brains are incapable of creating new neurons or developing further in any substantial way. But, in recent years, scientists have determined that we create new neurons throughout our lives, that injured neurons can repair themselves, and that new connections between neurons are routinely established. Thus, we now know that our brains are regularly being rebuilt, rewired and reorganized. This amazing process of on-going change in the brain is called neuroplasticity. Continue reading

CAN YOU MAKE YOURSELF HAPPIER?

[Happiness & Well-Being Series, Part 1]  by Audrey Berger, Ph.D. – Life Coach at Turning Point Life Coaching

[This article is Part 1 in a recurring series entitled “Happiness & Well-Being.”  Look for future articles in this series by clicking on the “Happiness and Well-Being” topic category in the side bar.]

Happiness Word Cloud

“At every moment in my life I have a choice. Moments add up to a lifetime; choices add up to a life” Tal Ben-Shahar

Most of us believe that our happiness has a lot to do with our life circumstances, since that seems only logical. And, because of this belief, we often pursue happiness by trying to alter our circumstances. But, as counterintuitive as this may seem, researchers have concluded that only around 10% of our happiness can be attributed to our life circumstances (Lyubormirksy, 2007). Continue reading