Chasing Happiness — Psychology of Mindfulness

Greenery

We find ourselves chasing happiness. Not realizing it is right in front of us. The only way to find true happiness is within ourselves. It is about acceptance, appreciation and gratitude of who we are and what we have. Trying to find happiness through external sources (success, life dreams, money, objects) will just lead to stress, […]

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Grateful woman in mustard field

7 Ways to Practice Gratitude

Being able to practice gratitude daily is a great virtue. It helps people feel emotions that are positive and healthy. People who practice gratitude get more sound sleep and are kinder and more compassionate towards others. Practicing gratitude also creates an overall feeling of contentment and makes an individual feel satisfied with life. Science has proven that it can also lead to a stronger immune system.

Learning to practice gratitude begins with the understanding that ‘gratitude’ is not something that is meant exclusively for major events in one’s life. One is naturally grateful for things that hold special place in his or her life, like getting admission in a prestigious or desired college, or getting a promotion but what one needs to learn is that he or she can be grateful for things as small as a good cup of coffee after a hard day of work as well. In fact, this is the key to practicing gratitude in daily life. Following are some simple ways to practice gratitude in daily life and reap its wonderful benefits:

1. Nothing is small: When it comes to practicing gratitude the most important thing that we must remember is that nothing is small. One should appreciate and be grateful for every good thing, whether it is the wonderful weather or getting to work on time because, as said before, gratitude is not for the big things alone. Of course inculcating this habit will take time, therefore, begin with finding one thing a day to be grateful for. While being grateful, try to be in the moment completely, notice the minute details and appreciate everything whole-heartedly and with complete conviction. Only then will you be genuinely able to understand the importance and worth of gratitude. Soon you will notice how naturally it comes to you and that there’s so much in life to be grateful for.

2. Just the right comparison: Comparing ourselves to others is quite common considering the amount of time we spend on social media these days. It is quite unavoidable even. But the key to practice gratitude is to know what kind of comparison might help you be grateful. Comparing ourselves with those who seem better will only bring misery and will only rob us of our joys. Therefore, it is imperative to stop comparing ourselves with others if we truly want to be grateful.

     Focus on yourself and be thankful for what you have. And at times when you find it difficult to be grateful, look around. You will find that there are so many others who are yearning to have what you have. This will help you appreciate your blessings.

3. Practice mindfulness: Practicing gratitude requires you to be mindful of all the little things around you whose value you fail to realize and those you often take for granted. Getting to office without getting stuck in a bad traffic jam, or taking a walk on a road that is clean and green are little things that often go unnoticed because we are not in the moment. Practicing mindfulness brings gratitude easily. You will notice that by being grateful, you’ve become happier and more empathetic as well.

4. Gratitude journal: Keeping a gratitude journal is a great habit. Develop the habit to write down all the things for which you are grateful daily, no matter how big or small. Keep a journal of all the positive thoughts that you experience while being grateful. It is also a wonderful way of realizing that there is so much in the world to be grateful for. Also, on the days you find yourself miserable or sad or down, this journal will help you feel positive. Practicing gratitude does not mean that you would never feel disappointed, sad, or low. You would, but the journal will surely come handy and will help you bounce back to a happy state quickly. You can keep a daily journal or a weekly journal whichever suits you better, though starting by keeping a daily journal will better serve the purpose.

5. Help others: Helping others or doing something for others, especially without expecting anything in return, can actually boost your happiness. Research has shown that helping others can increase well-being as well. When you bring smile on somebody’s face, you are bound to experience happiness yourself. Not only that, it will also help you be grateful for being able to do something for someone else. Small acts, such as effective listening or doing somebody’s work or simply being kind to others will instantly make you feel contented and give you a positive feeling of being capable.

6. Spend time with family and friends: Spending time with loved ones will not only make your relationships stronger but it will also bring you closer to your loved ones. Knowing that you have a loving family and friends who care, can make you be more grateful and appreciative. It will also provide you opportunities where you can do something for them and practice gratitude. Hence, make it a habit to meet and spend quality time with your family and friends no matter how busy life gets.

7. Consistency is the key: It is well known that it takes 21 days to two months to form a habit. Gratitude too is a kind of habit; and the key to attain it is to remain consistent so that being grateful becomes a part of your behavioral repertoire. Soon you will realize that what required an effort earlier, has ultimately become spontaneous. Thus, even if initially it takes a little effort to look for the things to be grateful for,  it will steadily become more and more effortless and spontaneous.

Depend On Yourself — Psychology of Mindfulness

We should try to learn to depend on ourselves. Try not to look to others, or external things to bring us happiness or fulfillment. Being independent can be a tough battle. What many don’t understand is that being dependent on others can lead to misery, sadness, loneliness, and disappointment. Others aren’t always going to be […]

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Individualized Positive Affirmations for Improving Self-esteem — Self Improvement

Positive self-esteem is very important if not crucial to our happiness and well being as a human being. Having positive self-esteem can make the difference in that which we take on in life, in that which we go about achieving and creating. Having positive self- esteem also allows us to have healthy and joyous relationships…

via INDIVIDUALIZED POSITIVE AFFIRMATIONS FOR IMPROVING SELF-ESTEEM — Self Improvement

Positive Psychology – The Secret to Optimal Well-being — Damon Ashworth Psychology

 

For many years, Psychology, following in the footsteps of Medicine, was preoccupied with the alleviation of suffering. A worthy objective, but the treatments were focused on how to reduce depression or anxiety, not how to increase happiness. Does not feeling bad equate to the same thing as feeling good? If someone is no longer feeling […]

via Positive Psychology – The Secret to Optimal Well-being — Damon Ashworth Psychology

Man and woman holding hands

8 Relationship Quotes

1. There is no love without forgiveness, and there is no forgiveness without love.

Bryanth H. McGill

2. Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.

Lao Tzu

3. We can improve our relationships with others by leaps and bounds if we become encouragers instead of critics.

Joyce Meyer

4. The meeting of two personalities is like the contact of two chemical substances: if there is any reaction, both are transformed.

Carl Jung

5. When dealing with people, remember you are not dealing with creatures of logic, but creatures of emotion.

Dale Carnegie

6. There is only one happiness in this life, to love and be loved.

George Sand

7. Treasure your relationships, not your possessions.

Anthony J. D’Angelo

8. Everything that irritates us about others can lead us to an understanding of ourselves.

Carl Jung

Why we Adapt — Mental Health Affairs

Ever find yourself in the most perfect or seemingly perfect moment? You just want things to stay that way, right? Well, as a human, you probably have already discovered that very few things are static or unchanging. Most of us, especially the most successful, have learned how to adapt to our new circumstances. [. . .]

— Read on mentalhealthaffairs.blog/2019/10/23/why-we-adapt/

Happy man and woman jumping with joy

5 Traits of Happy People

Happiness is something we all strive to attain yet very few of us know the actual meaning of happiness. Most people think that material success—owning a big house or luxury cars, and fat bank account, great career achievements, having a family, and high social status and reputation are the things that make a person truly happy. But the truth is, true happiness has got nothing to do with these worldly things. Happiness is actually a state of mind and so, how a person perceives and reacts to life says a lot about whether he or she is on the right path to happiness or not. Here are five key traits that you should try to develop to keep yourself happy and which are typical of genuinely happy people already:

1. Live in present: Happy people focus on the present. They don’t dwell on things that have happened in past or they don’t worry about the future. They are aware that life is happening now and so they live in the moment. Research has shown that worrying too much about future is the source of anxiety and various other mental health issues, just as thinking too much about the past can be a cause of depression. Thinking too much about how things were or how they should be, rob us of our present. Happy people live in the present and make the most of it.

2. Grateful: Happy people are grateful for everything they have. Gratitude is the key to happiness. One must truly value everything that they possess in order to be happy. Being too occupied with one’s desires sometimes mislead us from the path to true happiness. Also, desiring more and more leaves us depressed and discontent; and in the process, we often forget to be thankful for the things we already have. Happy people achieve satisfaction by being grateful for everything they have and they consider themselves fortunate enough for whatever little they possess. Happy people express their gratitude on daily basis and that’s what becomes their source of happiness.

3. Optimistic: Happy people always look at the bright side. They possess a positive attitude towards life. No matter how difficult circumstances may be, they never lose their positive outlook and that’s what helps them survive difficult and challenging circumstances. They always see the glass as half full and look for the ways to fill the glass to the brim. It is the optimism that helps them stay happy and patient in difficult circumstances. Although it is not always easy to stay optimistic when things become too challenging, with practice one can certainly acquire this trait.

4. Kind: Kindness is another trait of happy people. Happy individuals are not only kind to others but to themselves as well. They build rather than destroying others. They also forgive and forget and don’t hold grudges. They find happiness in helping others. They believe in sharing and know that money spent on one’s own self does not always lead to happiness. Research too has shown that happiness or joy received from buying stuff for one’s own self is short lived or momentary. But if the money is spent on others, one gets longer-lasting and stable happiness.

5. Secure: Happy people are secure in themselves. They are confident and never compare themselves with others. They know their strengths as well as weaknesses and are comfortable with both. As they feel secure and confident in themselves, they never seek approval of others or try to please others yet they never brag. Their self-esteem is not derived from superficial things and is rather more internal. They always try to maximize their strengths and are always open to work on their weaknesses.

Banner carrying Anxiety as text

5 Anxiety Quotes

1. “Our possibilities of happiness are already restricted by our constitution. Unhappiness is much less difficult to experience. We are threatened with suffering from three directions: from our own body, which is doomed to decay and dissolution and which cannot even do without pain and anxiety as warning signals; from the external world, which may rage against us with overwhelming and merciless forces of destruction; and finally from our relations to other men. The suffering which comes from this last source is perhaps more painful to us than any other.”

Sigmund Freud

2. “Meeting with anxiety can free us from boredom and sharpen our perception, If there is anxiety, there is life.”

Rollo May

3. “Whenever you avoid alarming situations, you almost always increase your anxiety about them.”

Albert Ellis

4. “Anxiety is the gap between now and later.”

Frederick Salomon Perls

5. “Psychological or spiritual development always requires a greater capacity for anxiety and ambiguity.”

Carl Jung

Also read:
Sleeping Problems and, Anxiety and Stress—A Two-way Street
Self-Help Techniques to Manage Anxiety
Childhood Anxiety Related With Later Alcohol Problems
Test Anxiety—Strategies to Overcome