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All posts for the month April, 2014

Twenty Simple Ways to Increase Your Happiness

Published April 11, 2014 by Tabby

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Happiness is eternally variable. But these little, simple things can help.

We’re not suggesting that you can reach a permanent state called “happiness” and remain there. But there are many ways to swerve off the path of anxiety, anger, frustration, and sadness into a state of happiness once or even several times throughout the day. Here are twenty ideas to get you started. Choose the ones that work for you. If tuning out the news or making lists will serve only to stress you further, try another approach.

1. Practice mindfulness. Be in the moment. Instead of worrying about your checkup tomorrow while you have dinner with your family, focus on the here and now — the food, the company, the conversation.

2. Laugh out loud. Just anticipating a happy, funny event can raise levels of endorphins and other pleasure-inducing hormones and lower production of stress hormones. Researchers at the University of California, Irvine, tested 16 men who all agreed they thought a certain videotape was funny. Half were told three days in advance they would watch it. They started experiencing biological changes right away. When they actually watched the video, their levels of stress hormones dropped significantly, while their endorphin levels rose 27 percent and their growth hormone levels (indicating benefit to the immune system) rose 87 percent.

3. Go to sleep. We have become a nation of sleep-deprived citizens. Taking a daily nap or getting into bed at 8 p.m. one night with a good book — and turning the light out an hour later — can do more for your mood and outlook on life than any number of bubble baths or massages.

4. Hum along. Music soothes more than the savage beast. Studies find music activates parts of the brain that produce happiness — the same parts activated by food or sex. It’s also relaxing. In one study older adults who listened to their choice of music during outpatient eye surgery had significantly lower heart rates, blood pressure, and cardiac workload (that is, their heart didn’t have to work as hard) as those who had silent surgery.

5. Declutter. It’s nearly impossible to meditate, breathe deeply, or simply relax when every surface is covered with papers and bills and magazines, your cabinets bulge, and you haven’t balanced your checkbook in six months. Plus, the repetitive nature of certain cleaning tasks — such as sweeping, wiping, and scrubbing — can be meditative in and of itself if you focus on what you’re doing.

6. Just say no. Eliminate activities that aren’t necessary and that you don’t enjoy. If there are enough people already to handle the church bazaar and you’re feeling stressed by the thought of running the committee for yet another year, step down and let someone else handle things.

7. Make a list. There’s nothing like writing down your tasks to help you organize your thoughts and calm your anxiety. Checking off each item provides a great sense of fulfillment.

8. Do one thing at a time. Edward Suarez, Ph.D., associate professor of medical psychology at Duke, found that people who multitask are more likely to have high blood pressure. Take that finding to heart. Instead of talking on the phone while you fold laundry or clean the kitchen, sit down in a comfortable chair and turn your entire attention over to the conversation. Instead of checking e-mail as you work on other projects, turn off your e-mail function until you finish the report you’re writing. This is similar to the concept of mindfulness.

9. Garden. Not only will the fresh air and exercise provide their own stress reduction and feeling of well-being, but the sense of accomplishment that comes from clearing a weedy patch, watching seeds turn into flowers, or pruning out dead wood will last for hours, if not days.

10. Tune out the news. For one week go without reading the newspaper, watching the news, or scanning the headlines online. Instead, take a vacation from the misery we’re exposed to every day via the media and use that time for a walk, a meditation session, or to write in your journal.

11. Take a dog for a walk. There are numerous studies that attest to the stress-relieving benefits of pets. In one analysis researchers evaluated the heart health of 240 couples, half of whom owned a pet. Those couples with pets had significantly lower heart rates and blood pressure levels when exposed to stressors than the couples who did not have pets. In fact, the pets worked even better at buffering stress than the spouses did.

12. Scent the air. Research finds that the benefits of aromatherapy in relieving stress are real. In one study people exposed to rosemary had lower anxiety levels, increased alertness, and performed math computations faster. Adults exposed to lavender showed an increase in the type of brain waves that suggest increased relaxation. Today you have a variety of room-scenting methods, from plug-in air fresheners to essential oil diffusers, potpourri, and scented candles.

13. Ignore the stock market. Simply getting your quarterly 401(k) statement can be enough to send your blood pressure skyrocketing. In fact, Chinese researchers found a direct link between the daily performance of the stock market and the mental health of those who closely followed it. Astute investors know that time heals most financial wounds, so give your investments time — and give yourself a break.

14. Visit a quiet place. Libraries, museums, gardens, and places of worship provide islands of peace and calm in today’s frantic world. Find a quiet place near your house and make it your secret getaway.

15. Volunteer. Helping others enables you to put your own problems into perspective and also provides social interaction. While happy people are more likely to help others, helping others increases your happiness. One study found that volunteer work enhanced all six aspects of well-being: happiness, life satisfaction, self-esteem, sense of control over life, physical health, and depression.

16. Spend time alone. Although relationships are one of the best antidotes to stress, sometimes you need time alone to recharge and reflect. Take yourself out to lunch or to a movie, or simply spend an afternoon reading, browsing in a bookstore, or antiquing.

17. Walk mindfully. You probably already know that exercise is better than tranquilizers for relieving anxiety and stress. But what you do with your mind while you’re walking can make your walk even more beneficial. In a study called the Ruth Stricker Mind/Body Study, researchers divided 135 people into five groups of walkers for 16 weeks. Group one walked briskly, group two at a slow pace, and group three at a slow pace while practicing “mindfulness,” a mental technique to bring about the relaxation response, a physiological response in which the heart rate slows and blood pressure drops. This group was asked to pay attention to their footsteps, counting one, two, one, two, and to visualize the numbers in their mind. Group four practiced a form of tai chi, and group five served as the control, changing nothing about their lives. The group practicing mindfulness showed significant declines in anxiety and had fewer negative and more positive feelings about themselves. Overall they experienced the same stress-reducing effects of the brisk walkers. Better yet, the effects were evident immediately.

18. Give priority to close relationships. One study of more than 1,300 men and women of various ages found that those who had a lot of supportive friends were much more likely to have healthier blood pressure, cholesterol levels, blood sugar metabolism, and stress hormone levels than those with two or fewer close friends. Women, and to a lesser extent men, also seemed to benefit from good relationships with their parents and spouses. Studies also find that people who feel lonely, depressed, and isolated are three to five times more likely to get sick and die prematurely than those who have feelings of love, connection, and community.

19. Take care of the soul. In study after study, actively religious people are happier and cope better with crises, according to David Myers, Ph.D., a professor of psychology at Hope College in Holland, Michigan. For many people faith provides a support community, a sense of life’s meaning, feelings of ultimate acceptance, a reason to focus beyond yourself, and a timeless perspective on life’s woes. Even if you’re not religious, a strong spirituality may offer similar benefits.

20. Count your blessings. People who pause each day to reflect on some positive aspect of their lives (their health, friends, family, freedom, education, etc.) experience a heightened sense of well-being.

List from http://www.rd.com/health/wellness/20-simple-ways-to-get-happy/2/#ixzz2ybgNEq6G

 

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Things Every Twenty-Something is Tired of Hearing

Published April 10, 2014 by Tabby

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Have you ever felt any of these?

1. What do you really want to do with your life?

I don’t freaking know right now. I don’t even know what I want for dinner. Isn’t this the time in my life I’m supposed to be figuring that out? How can I figure it out before I figure it out?

2. Did you buy [insert anything here] with your own money?

No, I just made a wish on broken hopes and promises and it appeared on a glittery unicorn. I sacrificed and ate peanut butter and condiments for months but now I have a real mattress.

3. You could always move back in with your parents.

Yeah, because my parents took care of me and raised me, pushing me to be successful in school and work to just have me depressingly move back in with them. If I move back in with them I have officially failed, or my life has gone awry somewhere. If some catastrophe happens, like I randomly get laid off, and I have to, let’s just not talk about it.

4. You do want to get married eventually, right?

Don’t even get me started. I’m still figuring things out, including what I want. But when you say it like that, what if I don’t? Am I an alien with lobsters crawling out of my ears if my life goal is to work hard, achieve my dreams, and do something else? Oh wait, I missed the memo from the 1950s that my goal in life is to get married and procreate. My bad.

5. So, have you had a lot of different jobs?

I’ve always wished in job interviews I could really say what I want to answer this one. Yes, I’ve had several jobs. I’d stay there until I was running the entire store by myself because my stoned out coworkers had been fired or just disappeared. And after my soul had been lost and my hope for humanity demolished after repeated interaction with the general public. Oh, and the job I had where I was attacked by a customer, the one where I smelled like fish from cleaning tanks all day, had my fingers chewed by hamsters and parakeets…I should’ve stuck with those minimum wage jobs?

6. Good thing you’re young and don’t have to worry about health insurance.

*Sigh* Even if I had absolute perfect health (which I don’t) I still get sick even though I avoid everyone that appears to have a plague. Oh, and I’m female which means that I have a body part that requires its own doctor, medication, and care!

7. You must be good at the internets.

Yeah…just stop. Just because I’m in my twenties doesn’t mean I can troubleshoot your computer…but I can plug it in and turn it on. I received the administrator rights to my work’s social media once because ‘hey, you’re in your twenties, you know how to do this.’ Nevermind that I had no experience/knowledge in online marketing. (Thankfully I learned).

8. Have you tried online dating?

Um, no. That’s fine if it’s your thing but I attract stalkers and have been assigned my own police detective for retraining orders by meeting people the old fashioned way.

9. When are you going to get a real job?

I HAVE A REAL JOB. Even one that I went to college for. I’ve had a professional job for four years-stop assuming I’m still working at Walgreens (no offense if you are, you’ll get out someday) It’s not my fault the professional job pays less than the jobs my noneducated friends work. So shut up.

10. You don’t need to make that much money, you’re just starting out.

Yeah…I totally just called the electric company and they said I could skip the bill because I was just starting out. My hopes and dreams would fuel the power for a little while longer.

I have bills just like any one else of any age, I just don’t have any children. I have to pay for shelter, food, transportation, healthcare, etc.

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11. How do you feel about turning thirty?

Um, I don’t know. Ask me when I turn thirty.

12. How much do you pay in rent?

I’d rather talk about anything else but the unspeakable amount of money I’m paying to live in a place where I can hear the neighbor’s sex, see/smell drug deals, and dive for the floor when you hear people outside arguing because you’ve been through a drive-by.

13. Your biological clock is ticking…

See number four…and f*%& off.

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14. You could consider freezing your eggs and then using a surrogate. 

No offense to those who have, but that process deserves a purple heart medal. It’s painful and super expensive. Plus a little weird. But I just adopted a cute new kitten!

15. How much debt do you have?

Um…well, I am an American and have gone to college…Shut up. (And no, I’m not irresponsible with me money. I spent it on useful, well hopefully, things like education and health care).

16. You know, the right person will come around when you least expect it.

This would be more comforting if we were talking about the pizza delivery boy.

17. These are the best years of your life.

I’m utterly depressed and don’t want to see the rest of my life. I’m suffering through the constant anxiety, frustration, poverty, etc. clinging desperately to the hope that I’m working this hard so someday, maybe someday, I can afford name brand shampoo.

This original article/list is from Buzzfeed at http://www.buzzfeed.com/erinlarosa/things-every-20-something-is-tired-of-hearing. I’ve just added my own comments.

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