Emotional health: Experts say happiness requires exercise

Jenny Tates – The New York Times
We’ve all been there. The urge to withdraw yes Avoid Experience We know we will enjoy even our favorite we need to It is precisely a Inject encouragementWe skipped the birthday party. We canceled the meal. It just didn’t seem worth it. Afterward, we’ll most likely feel worse than before.

so,How to find motivation Going out, especially when we feel depressed, stressed, tired or lonely? strategy Proof by strengthen Psychologists call this Reward sensitivity.

Our impulse of Seeking Happiness This is a muscle What we can do developSo does our ability to enjoy experiences. And almost all of us Can learn one Increase Your sensitivity to rewards pass exercise arrive Notice And taste their Positive emotionsThis is true even for people with depression and anxiety, who have difficulty experiencing pleasure, a condition called anhedonia.

one We all find it hard to feel happy Sometimes. I recently took my young children to the beach for a weekend getaway. Hours before we were to leave, I found out that a friend had passed away. Although I wanted to do something special for my family, I felt numb to the news and was not in the mood to have a good time.

Part of my job as a therapist includes teach To people Manage your emotionsAs I tell my patients, we can respect legitimate sources of pain while still recognizing that the good moments can improve our sense of well-being.

The research-based strategies I describe below and that I use in my practice helped me get the most out of this trip.

When it comes to mental health treatment, Doctors and therapists Tend to Key Points exist ease Los Negative symptoms Yet most of us need more than just pain relief. We also need to enhance happiness.

Image: Devian Art.

In fact, promote Russ Positive emotions may be Top priority Research suggests that treatments based on this idea may be effective in helping patients manage their depressive symptoms.

arrive Increase your sensitivity to rewardsthere are several exercises. Make it a daily practice as long as it works for you, but commit to doing it for at least a week.

• plan one Activity That day Make you happy Or give you a sense of accomplishment.

That way you’ll be less likely to put off positive experiences. Be realistic: small things can be eating a nice meal, reading a few pages of a novel, or chatting with a friend.

• After enjoying your daily moments, close your eyes and say out loud in present tense when and where you experienced your greatest joy.

Pay attention to details and physical sensations, like the breeze blowing across your face as the sun shines. It may sound corny, but details can’t be ignored, Murray warns. The idea is Don’t just remember How do you feel, but Amplify and revive it.

Psychologists call this “taste” to the identification process Positive emotions And soak it in. It helps counteract the human tendency to focus on and remember the negative aspects of something: someone showing up 15 minutes late, or something you wish you hadn’t said.

Photo: Flickr.

• enlarge sudden Words that express joy.

Many of us have trouble labeling our positive emotions as anything other than “good,” “good,” or “great.” However, research shows that Search More words arrive describe Those ones feelings able Verify them Egypt Strengthen themMurray explains.When reflecting on how something made you feel, try to be precise, using words like “calm,” “elated,” “elated,” “happy,” or “inspired.”

• share Best time

Think about the details you typically mention when asked about your day or a recent trip. It may be tempting to vent, but sharing what makes you happiest can make you feel better, spread happiness to others, and even strengthen connections.

• Try to see the glass half full

For example, if you invite colleagues to a meeting and only one person shows up, you might view it as a failure. But the positive side is that you had the opportunity to get to know that person better.

• Anticipating future “victories”

If looking at your calendar fills you with dread, choose an upcoming event and think about the best possible outcome. If you’re tired and want to cancel a friend’s appointment to work out, imagine a particularly stimulating class. Picture how they’d smile from one end of the room to the other, filled with pride. Using imagery can inspire motivation and prepare you for a more uplifting experience.

• Let yourself feel the feeling of happiness

Sometimes It’s normal to feel uncomfortable and Pleasant feelingespecially if you suffer from depression or anxiety. Some people may feel vulnerable when they allow themselves to feel good. Worrying can make us feel like we are prepared for a threat, but if we are constantly preparing for disaster, we will miss out on the happiness that is right in front of us in that moment.