Gratitude
Our brain has a natural tendency to focus on threats, worries, and negativity; it’s how we survived as a species through the evolution process. However, in modern days, such tendency is not so relevant as in the past. We can allow ourselves to relax and get rid of so many worries. And not just allow it, but it’s necessary for a happy, fulfilled life. Well, that’s where gratitude comes in.
The Effect of Gratitude on Happiness
Numerous studies have shown that gratitude is an important emotion for good mental health. Feeling and expressing gratitude improves mood, health, life satisfaction and relationships with others. This happens because gratitude has the power of turning our natural tendency on seeing things negatively into a positive perspective. As a result, we feel more positive emotions, like joy and love which, in a long run, makes our lives happy and fulfilled. Psychology Today sums up results from a number of studies which examined the effect of keeping a gratitude journal on overall happiness.
Just two or three weeks of filling out gratitude diaries each evening seems to improve mood, optimistic outlook, and life satisfaction, as well as making you more likely to help others. If you want to gain a health benefit from gratitude, you may need to persist with the diaries for two or three months. This practice takes only five or 10 minutes a day, but when done cumulatively, seems to reorient your mental compass towards focusing on the positive.
Remember the Small Good Things in Your Life
It is important to take time to reflect on the good things in our lives and prepare for the future. A good way to do this is by writing a letter to a friend, co-worker or loved one expressing your gratitude. Another good way is, just as studies suggest, keeping a gratitude journal. Every morning or evening, write down what you’re grateful for. You may be thankful for your home, food or a warm bed. Think about people that are making your life easier and more comfortable. Or you can be grateful of something as simple as your senses, hands, legs, your mind. It’s so easy to forget all the small good things in our lives, But those things are the ones that deserve our gratitude the most. Try to remind yourself that every day.
Interested in learning more about coaching or therapy? Contact us today.
References:
https://greatergood.berkeley.edu/pdfs/GratitudePDFs/6Emmons-BlessingsBurdens.pdf
https://greatergood.berkeley.edu/images/application_uploads/sheldon-SustainPositiveEmotion.pdf
http://transformationalchange.pbworks.com/f/Gratitude%20and%20Happiness.pdf
https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier
Personal Development – Part 1
We are inundated with information on a daily basis. Our five senses: sight, sound, taste, smell, and touch are frequently stimulated. The process of sensation and perception work hard. Grossberg, S. (2010) explains that we experience the world as a whole. Although we do have much to interpret in terms of incoming information, we somehow integrate this into unified moments of conscious experience that cohere together. Because of the apparent unity and coherence of our awareness, we can develop a sense of self. As a result, over time, it gradually matures with our experiences of the world. This capacity lies at the heart of our ability to function as intelligent beings.
Alright, but how does sensation and perception tie into personal development? Moreover, what is personal development? However, is it possible to become overwhelmed with information and lose sight of what you’re really trying to achieve? In other words, can our senses get lost in the 6-foot waves the sea of life can create? I suggest sailing with personal/professional development locked in your GPS[1].
But back to the question – how do you define personal development?
Understanding Personal Development
Shortland, S. (2010) provides a brief distinction between training and development.
“For example, training typically involves short-term methods for skills acquisition, while competency development involves understanding and promulgating appropriate behaviours in particular settings (Roberts, 2005)… ‘Development’ provides a broader context implying a longer-term and ongoing (Paechter, 1996) approach. It may refer to professional (work environment) and/or personal development in a lifelong learning context (Nicholls, 2000). Further, it is typically carried out in a structured manner via continuous review, evaluation, planning and implementation (D’Andrea & Gosling, 2001). Thus, individuals form their own personal judgements and take responsibility for them over the long term” (Shortland, S., 2010).
But what does all of this mean? Let me ask you: what does it mean to you? How often do you take the time to filter information coming in, allowing yourself to selectively choose what can influence you? Moreover, have you ever had the courage to look within and link your life to your attitudes and behaviours? Are you able to identify at least 1 area you could tweak? The American Society for Training and Development released that $126 Billion was spent on Employee Learning and Development in 2009; are and should YOU be part of the success story?
Challenge your emotions. Raise your success. Accept only the best for your life. Start today, and stop giving yourself excuses.
Stay tuned for Part 2 on The Process of Development.
Interested in learning more about coaching or therapy? Contact us today.
References
Grossberg, S.(2010). Causality, Meaningful Complexity and Embodied Cognition. (1st ed.). New York (NY): Springer.
Shortland, S.(2010). Feedback within peer observation: continuing professional development and unexpected consequences. Innovations in Education and Teaching International, 47(3), 295-304.
[1] Conveniently enough, LMI Canada Inc. has their own GPS; Goal Planning Sheets in their suite of tools.
5 Tips to Radically Reduce Stress
According to research conducted by American Psychological Association about stress at work, 2 in 5 employees experience stress during their typical workday. In other words, almost half of the employed population is stressed every day. This number is huge and concerning.
The same study shows that less than six in ten employees report having resources to manage work stress. But knowing how to face stressful situations without feeling overwhelmed is extremely important, not just for your workplace success, but for your physical and mental health. Untreated chronic stress can cause insomnia, anxiety, high blood pressure, all the way to serious conditions such as depression, heart disease and obesity.
Although, of course, it would be best if the initial problem of chronic stress could be solved before the other problems began, here are 5 helpful and research-backed techniques to help you reduce stress and save your health:
1. Give yourself permission to step away from the stressor
That’s right. Sometimes we feel obligated to feel stressed, because somewhere deep down, we believe that we’re controlling the situation to some extent by feeling stressed. There is an almost unconscious fear that if we let it go, everything will fall apart. Because of this, we clench to the stressful situation in hope that we’ll somehow fix it if we stress enough about it. But we won’t. And if you give yourself permission to step away from the thing that’s causing you stress, and let yourself do something else, there’s a high chance you’ll get a new perspective and solve the problem more efficiently after some time. Even if you don’t, at least you’ll get rid of some portion of that stress. This doesn’t mean to run away from all stressful situations; it just means that you should let yourself step away from it for a little while, and take care of yourself, even if it’s just for a couple of minutes.
2. Excercise
Yeah, this is a classic one. But it really works! Research shows that daily exercise significantly reduces stress experienced during the day. Working out clears your mind and strengthens not just your body, but your abilities to cope with stressful situations too.
3. Laugh it off
Did you know that neuroscience discovered that, when you fake a smile, it activates the same parts of your brain that light up when you’re smiling for real. In other words, just a simple facial expression of smiling can, after a while, trick your brain into feeling better. The real smile is always the best solution, of course, but research suggest that, to some degree, you can fake it ’til you make it. So, try to forget about your grumpy boss and remember that funny cat from that YouTube video. It’ll elicit smile on your face, and you can start from there.
4. Speak with someone about your concerns
Social support matters. When you talk to someone you trust, it really takes off the burden off of your chest. Talk about your distress, your feelings and your concerns, and be open to advice. Even if you don’t end up with the solution, just speaking it out helps alleviate the pressure.
5. Meditate
Maybe you heard it before, but mindfulness and meditation really increase the quality of your life. Practicing it daily leads to getting to know yourself better, and with that, to start being honest with yourself about your feelings. From there, you can recognize how exactly you’re feeling when you face a stressful situation and learn to release that pressure in a healthy way. Meditation can help you step out of your head and get a new perspective on the problem. Finally, meditation will teach you how to relax and release the tension you might be holding when you feel stressed. Try it out; it’s one of the easiest techniques you can implement in your daily routine today to improve your well-being.
Interested in learning more about coaching or therapy? Contact us today.
References:
New Years Resolutions?
What are my New Year’s Resolutions?
As we’re rolling to the new year, I have one very important advice for you: Don’t do new years resolutions!
Goal setting is a daily, weekly, monthly habit, not just for the 1st of January.
Have a spectacular 2010!!