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The Benefits of Living Positively - Learn Psychology

The Benefits of Living Positively - Learn Psychology

Why is it important to motivate achievement? - Learn Psychology

Why is it important to motivate achievement? - Learn Psychology

Are you depressed?

Symptoms Of Depression

• you can’t sleep or you sleep too much
• you can’t concentrate or find that previously easy tasks are now difficult
• you feel hopeless and helpless
• you can’t control your negative thoughts, no matter how much you try
• you have lost your appetite or you can’t stop eating
• you are much more irritable, short-tempered, or aggressive than usual
• you’re consuming more alcohol than normal or engaging in other reckless behavior
• you have thoughts that life is not worth living (Seek help immediately if this is the case)

Causes and risk factors for depression

• Loneliness
• Lack of social support
• Recent stressful life experiences
• Family history of depression
• Marital or relationship problems

• Financial strain
• Early childhood trauma or abuse
• Alcohol or drug abuse
• Unemployment or underemployment
• Health problems or chronic pain

Depression and suicide

Depression is a major risk factor for suicide. The deep despair and hopelessness that goes along with depression can make suicide feel like the only way to escape the pain. Thoughts of death or suicide are a serious symptom of depression, so take any suicidal talk or behavior seriously. It's not just a warning sign that the person is thinking about suicide: it's a cry for help.

Warning signs of suicide include:

Talking about killing or harming one’s self Expressing strong feelings of hopelessness or being trapped An unusual preoccupation with death or dying Acting recklessly, as if they have a death wish (e.g. speeding through red lights)

Calling or visiting people to say goodbye Getting affairs in order (giving away prized possessions, tying up loose ends) Saying things like “Everyone would be better off without me” or “I want out” A sudden switch from being extremely depressed to acting calm and happy

The road to depression recovery

Just as the symptoms and causes of depression are different in different people, so are the ways to feel better. What works for one person might not work for another, and no one treatment is appropriate in all cases. If you recognize the signs of depression in yourself or a loved one, take some time to explore the many treatment options. In most cases, the best approach involves a combination of social support, lifestyle changes, emotional skills building, and professional help.

Ask for help and support

If even the thought of tackling your depression seems overwhelming, don’t panic. Feeling helpless and hopeless is a symptom of depression—not the reality of your situation. It does not mean that you’re weak or you can’t change! The key to depression recovery is to start small and ask for help. Having a strong support system in place will speed your recovery. Isolation fuels depression, so reach out to others, even when you feel like being alone. Let your family and friends know what you’re going through and how they can support you.

Make healthy lifestyle changes

Lifestyle changes are not always easy to make, but they can have a big impact on depression. Lifestyle changes that can be very effective include:

• Cultivating supportive relationships
• Getting regular exercise and sleep
• Eating healthfully to naturally boost mood

• Managing stress
• Practicing relaxation techniques
• Challenging negative thought patterns

Build Emotional skills

Many people lack the skills needed to manage stress and balance emotions. Building emotional skills can give you the ability to cope and bounce back from adversity, trauma, and loss. In other words, learning how to recognize and express your emotions can make you more resilient.

Seek professional help

If support from family and friends, positive lifestyle changes, and emotional skills building aren’t enough, seek help from a mental health professional. There are many effective treatments for depression, including therapy, medication, and alternative treatments. Learning about your options will help you decide what measures are most likely to work best for your particular situation and needs.

Some types of therapy teach you practical techniques on how to reframe negative thinking and employ behavioral skills in combating depression. Therapy can also help you work through the root of your depression, helping you understand why you feel a certain way, what your triggers are for depression, and what you can do to stay healthy.Effective treatment for depression often includes some form of therapy. Therapy gives you tools to treat depression from a variety of angles. Also, what you learn in therapy gives you skills and insight to prevent depression from coming back.

Reduce Stress by Positive Self Talk

ome studies show that personality traits like optimism and pessimism can affect many areas of your health and well-being. The positive thinking that typically comes with optimism is a key part of effective stress management. And effective stress management is associated with many health benefits. If you tend to be pessimistic, don't despair — you can learn positive thinking skills. 

Understanding positive thinking and self-talk

Positive thinking doesn't mean that you keep your head in the sand and ignore life's less pleasant situations. Positive thinking just means that you approach the unpleasantness in a more positive and productive way. You think the best is going to happen, not the worst.

Positive thinking often starts with self-talk. Self-talk is the endless stream of unspoken thoughts that run through your head every day. These automatic thoughts can be positive or negative. Some of your self-talk comes from logic and reason. Other self-talk may arise from misconceptions that you create because of lack of information.

If the thoughts that run through your head are mostly negative, your outlook on life is more likely pessimistic. If your thoughts are mostly positive, you're likely an optimist — someone who practices positive thinking.

The health benefits of positive thinking

Researchers continue to explore the effects of positive thinking and optimism on health. Health benefits that positive thinking may provide include:

• Increased life span
• Lower rates of depression
• Lower levels of distress
• Greater resistance to the common cold
• Better psychological and physical well-being
• Reduced risk of death from cardiovascular disease
• Better coping skills during hardships and times of stress

It's unclear why people who engage in positive thinking experience these health benefits. One theory is that having a positive outlook enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body. It's also thought that positive and optimistic people tend to live healthier lifestyles — they get more physical activity, follow a healthier diet, and don't smoke or drink alcohol in excess.

Focusing on positive thinking

You can learn to turn negative thinking into positive thinking. The process is simple, but it does take time and practice — you're creating a new habit, after all. Here are some ways to think and behave in a more positive and optimistic way:

• Identify areas to change. If you want to become more optimistic and engage in more positive thinking, first identify areas of your life that you typically think negatively about, whether it's work, your daily commute or a relationship, for example. You can start small by focusing on one area to approach in a more positive way.
• Check yourself. Periodically during the day, stop and evaluate what you're thinking. If you find that your thoughts are mainly negative, try to find a way to put a positive spin on them.
• Be open to humor. Give yourself permission to smile or laugh, especially during difficult times. Seek humor in everyday happenings. When you can laugh at life, you feel less stressed.
• Follow a healthy lifestyle. Exercise at least three times a week to positively affect mood and reduce stress. Follow a healthy diet to fuel your mind and body. And learn to manage stress.
• Surround yourself with positive people. Make sure those in your life are positive, supportive people you can depend on to give helpful advice and feedback. Negative people may increase your stress level and make you doubt your ability to manage stress in healthy ways.
• Practice positive self-talk. Start by following one simple rule: Don't say anything to yourself that you wouldn't say to anyone else. Be gentle and encouraging with yourself. If a negative thought enters your mind, evaluate it rationally and respond with affirmations of what is good about you.

20 Tips To Feel The Joy And Dance With Life

1. Call forth feelings of love and appreciation for yourself.
Everybody has days when they feel unworthy of love. Think of a child you love and transfer those loving feelings to yourself. Let the warm and heartfelt feeling blanket you from head to toe.
2. Find pleasure in simple things. It’s easy to live a simple life when you can find appreciation for simple things. Feelings of lack come from overlooking the pleasure of a cold drink, a hug, a new book or a simple blade of grass.
3. Stay out of debt. Debt is one of the leading causes of emotional and psychological stress. Last year I decided to eliminate one purchase a month. In January it was designer coffee, in February it was magazines, in March it was new clothes and as the 2009 comes to an end I rarely have any unnecessary purchases.
4. How are you giving back to life? Do something altruistic and fun. 
5. Forgive yourself and others. Is someone in your life you need to forgive and can’t or won’t for some reason? Become aware of the story you tell yourself about this person. Next, drop the story. Everyone deserves another chance. Resentment is like having a ball and chain around you ankle that weighs you down. Choose to begin with a clean slate each morning.
6. Eliminate gossip in your life. For the next 24 hours only speak positively about others. Tiger Woods and his family is an example of gossip gone wrong. In order for Tiger to heal his life he needs our support and prayers not our gossip and insane inquiry of details.
7. Avoid unhappy people. Refuse to be in the presence of people who bring you down or deplete your energy. Surrounding yourself with happy and successful people sounds selfish. It’s not. It’s one of the healthiest things you can do for yourself.
8. Get off the pity pot. Drop your story about your past. It’s impossible to be happy if you blame others for your life circumstances. You aren’t responsible for what happened to you in your childhood. You are responsible for how you handle it today
9. Find hobbies that make time stand still. In our busy lives many of us don’t allow time to play or get creative. Pursuing a hobby is a joyful gift to your self.
10. Learn to accept constructive criticism. I was twenty two years old, out-of-control and an immature mother when my brother-in-law, Paul, looked me in the eyes and said, “you need help.” With a few months I decided to get counseling. Because I didn’t take it personally his comment changed my life.
11. Live by the golden rule. Do unto others as you would have them do unto you. Being able to put myself in another’s shoes has allowed me to be kind, generous and caring when I haven’t wanted to be. We are all on the same path doing the best we know how to do.
12. Choose calm over drama. It’s easy to get caught up in what is going on around you. Inner peace is being able to remain centered in any kind of difficulty.
13. Focus on good. Begin every morning by writing down five things that are right in your world. Today I have my health, my home, a car that runs, food in my refrigerator and people who love me. When we focus on good it multiplies.
14. Change your routine. We are creatures of habit. Take an alternative route to work, change your cologne and sleep on the other side of the bed. This expands creativity and allows you see things in a different light.
15. Radiate positive energy. Decide each morning that you will make it a great day. Choose to smile, laugh and help others. Doing so adds truth and beauty to our world.
16. Be open to change. If you were brave what’s one thing you would do differently? Learn to be flexible and open to the opinions of others. Notice any resistance in your life. When we can embrace change fears fade away.
17. Learn to say “no.” Often we say “yes” out of obligation or guilt. I have learned to say, “No, that’s not going to work for me” when someone asks me to do something I don’t want to do. I never offer an excuse. Usually after repeating the line twice the other person backs down.
18. Read inspiring poetry and uplifting books. You always feel better when you do. This is why “Chicken Soup for the Soul” books are best sellers.
19. Move your body. Being active gets endorphins going and creates feel good energy. Our bodies are built for exercising. I saw a 79 year old man finish the iron man in Hawaii for the eleventh time in a row. I’ll never forget it.
20. Express love. Do you share your love with those around you? Often we don’t tell people how we feel about them. We think they “should know.” Maybe it’s uncomfortable for you to do so. Begin to practice telling others: I love you, I care about you, you are important to me. Hug and kiss when you greet the people who mean the most to you. Call somebody and tell them you are thinking of them. You have the power to uplift others. When you do so you are uplifted as well.