Wellness Wednesday - Increasing Happiness

While a tendency to be mostly happy (or not!) appears to have been 60% determined at birth, there are a number of things you can do to improve your emotional state.

• Spend time with friends and family. Strong ties will boost your overall mood.
• Spread your time and talents around. Charity work will make you feel better about your life.
• Use your money on experiences rather than things. Events make you happy, not possessions.
• Wait a while--life satisfaction increases as you age. 
• When you plan to do something, remember that pleasure, engagement and meaning are what improve the moment.
• Remember that your circumstances don't determine your mood--lottery winners are not happier than the rest of us. 

What do you do to increase your levels of happiness?

Wellness Wednesday - The Importance of Attitude

We make many decisions every day that impact our health. What we wear, our hygiene routines, what we eat, our type and intensity of exercise are all choices with obvious consequences. There is another determination we make on a regular basis that has a long-lasting effect on our health.

It's our attitude.

Many of the alternatives we choose regarding our health are changed by our attitude. We can select healthy foods, or a poor attitude can allow us to eat impulsively based on taste. Whether or not we take time to exercise, make doctor's appointments, or put our health first is based on our attitudes.

A recent Johns Hopkins study determined that having a positive outlook can actually reduce your chances of a heart attack. This lessening of heart risk was independent of diet, race, or other factors.

A cheerful attitude may be a gift from birth, but we can take steps to improve our mood and outlook:

• Appreciate what you have. If you enjoy a roof over your head, clean water, and sufficient food, you are better off than most of the world's population. 
• Take care of your physical needs. If you are poorly nourished, sick, or tired, your mood will be low. 
• Forge a connection with Heavenly Father and Jesus Christ. Your connection with the eternal will give you a view larger than yourself. 
• Pray often for guidance about decisions you need to make. 
• When you are discouraged, stop and make a conscious choice to look for the good in your life and to identify things for which you are grateful.

How do you turn your attitude around?

Wellness Wednesday - Probiotics and Depression

A recent study by the Human Microbiome Project revealed an additional link between our gastrointestinal systems and our brains. Turns out, what happens in our digestive tracts can change emotions and behaviors.

The short version is that probiotics can have an impact on how we act and feel. How? By changing the chemical makeup of your blood and physical changes in the brain itself.

When you have more probiotics in your system and are stressed, less corticosteroids are released in your bloodstream, and you are able to remain calmer for a longer period of time. You are less likely to have an emotional or physical reaction with these lower levels.

In addition, the brain creates more receptors of a type that reduces anxiety. This means you naturally have a better capacity to relax.

The takeaway? Get out there and eat some yogurt, or take probiotic supplements. Your mood will thank you.

Wellness Wednesday - Changing Our Outlook

About a month ago, I was invited to speak at a conference on religion and disabilities. I was only able to get off work for 1 day of the 2.5 of the conference,  but my coauthor could entire the entire event. Frustrating? Yes, but I chose to appreciate the time I was offered.

Then a very important work meeting was scheduled during the same time I was scheduled to speak. Again, I  made a conscious determination to look for a solution rather than becoming upset. My boss agreed to let someone else attend in my place. Relief.

I found out during a work meeting that the class I was supposed to teach had been moved to lunch time that day. I had a day packed with meetings, but was able to slip away and do the class. That afternoon, the assistant principal at my school asked if I could take time from my one personal day at the event to make some phone calls. I politely refused, and she was very gracious about it.

Today is my time to spend learning and giving the keynote address. I anticipate there will be some challenges, but pray things will go well. If they don't, I'll have more opportunities to practice my patience.

How do you take setbacks in stride?

Wellness Wednesday - Edited Thoughts

Latest in a series of blog posts based on "Train Your Brain to Get Happy" by Aubele, Wenck, & Reynolds.

Many times what is making us unhappy are not our circumstances, but what we think about our lives. Here's how to edit your thoughts and lift your mood:

• Run your impressions by your friends to check accuracy. 
• Have a planned distraction--something else to think about, preferably a happy time in your life. 
• Give yourself a break. It's often easier to forgive yourself than others. Don't take that guilt trip.
• Let go of hurtful events rather than reliving them over and over. 
• Look for a solution rather than reviewing the problem. 
• Talk to a loved one to help you sort things out or for a distraction.
• Do something fun. Have some quick enjoyable activities ready for when you need a boost. 

How do you edit your thoughts?

Wellness Wednesday - Training Your Brain to be Happy

Latest in a series of blog post based on "Train Your Brain to Get Happy by Aubele, Wenck, and Reynolds.

Cognitive Behavioral Therapy is a proven method to change actions and attitudes. You can implement some of these methods on your own. Here's how:

• Create a log of events, your feelings, and thoughts about what happened. Do this 3-4 times each day for a week. Take note of any patterns that either raise or lower your mood.
•  Distract yourself from negative thoughts by thinking about something positive. 
• Take time to recall a happy time when you start thinking negatively.

What's the best way to distract yourself from negative thoughts?

Wellness Wednesday - Making Happiness Real

The power of imagination is very strong. It inspires the written work, causes the creation of great works of art, and provides a welcome escape from current problems.

It can also make you happier.

A study at Bowling Green State University in Ohio revealed that the act of imagining happiness or sadness caused participants to feel those emotions and demonstrate corresponding brain activity. This explains why we laugh and cry along with characters in movies.

How can this impact your happiness? You can make choices to imagine happy situations. Listen to music that makes you feel happy rather than dwelling on those selections that invoke anger or depression. These efforts can actually make you feel happier.

***This is one of a series of blog posts based on "Train Your Brain to be Happy" by Teresa Aubele, Stan Wenck, and Susan Reynolds.

Wellness Wednesday - Taking a Break

We all get to the point where we're tired. Doing the same thing every day, fitting tasks into small chunks of time around larger tasks, and feeling discouraged can all take its toll.

What to do?

There is value in down time. Relaxing, taking it easy, and giving yourself breathing space are all great ways to relax. It's hard for me to do something when I feel like I'm not getting something done, but taking time out makes us more productive in the long run.

One of the techniques I've found most valuable is to spend time with a hobby. This activity should be something you enjoy and does not provide additional stress.

I enjoy needle crafts  They are relaxing, creative, and I like having something to give family members. But there are times when I impose deadlines on myself. This adds to my stress rather than relieving it. I have to make an effort to relax and appreciate the process rather than looking at the end product.

I also like to spend time with my family. I used to feel that I had to cook for them nonstop, but have learned that they appreciate me better when I am relaxed and able to participate in activities with them rather than being the chef. It's all about priorities.

How do you relax?

Wellness Wednesday - Book Review - "The Secrets of As A Man Thinketh"

"As a Man Thinketh" is a profound that has changed the lives of millions. Adam Mortimer has recorded his thoughts and insights gained over years of using this book with his students.

You will learn ways to improve your life by controlling your thoughts, change your negative belief cycles, improve your circumstances, and alter your subconscious perceptions. You will discover how to improve your sense of harmony and that a change of perspective can change a perceived failure into a success. Mortimer explains that success requires certain steps, and that if we are not willing to follow the "recipe", we won't achieve our goals.

This inspiring volume expands on James Allen's text to provide clarity and additional inspiration. He encourages you to invest 30 days to improve your life and your future. His program will help you improve your financial circumstances, health, spirituality, and relationships.

I highly recommend this volume. It is worth not only reading, but rereading and working through the principles.

You can learn more about this book here and purchase a copy here.

Wellness Wednesday - Building Relationships with Children and Teens

How are we doing building relationships? Have you been acknowledging others? I know when I've made a special effort to greet people, I've gotten some interesting responses. Everyone seems pleased to be recognized, and many have expressed thanks for my few words.

It's relatively easy to bond with a sweet baby. The closer our youngsters get to middle school age, the more difficult it is to keep that connection, and forge new ones. What can we do?

There are many methods, but we're going to focus on three for this week.

Keep on with the greetings you started last week.

 When your son or daughter has good news to share, whether it's theirs or about a friend, encourage them to talk about it. Ask about where they were when they heard the news, how it felt, who was with them, etc. The more time you spend finding out details, the closer your bond will be. Even if you are inclined to say something negative, wait. That conversation can always take place later.

If there's some bad news, also take the time to listen. Be encouraging without making light of their concerns. Tell her about a difficult time in your life when you dealt with a similar problem. Express your confidence in their abilities, and recall when she overcame a challenge.

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