Life

Walking:10 Healthiest Reasons to Increase It

increase walking

Photo by Delphine Beausoleil on Unsplash

Walking is an effortless way to increase daily physical activity. Besides being free, the incremental benefits of walking continue to add up. Here are 10 of the healthiest reasons to increase walking now.

Healthiest Reasons to Increase Walking

Everyone knows that exercise is good. We tell ourselves we will get more physically active, yet often fail to follow through. Life gets in the way. But walking is a simple, easy, and free way to exercise. Bonus: Walking is good for physical and mental health.

Boost Energy and Vitality

In a 2022 review and meta-analysis, researchers found significant increases in energy and vitality in exercise in green outdoor versus urban outdoor environments.

Walking Significantly Reduces Anxiety

Combatting anxiety can be challenging. Yet, research shows that walking can prove effective in reducing the symptoms of anxiety.

  • Liu et al. (2019), researching the health benefits of bamboo forest therapy, found increased positive mood after 15 minutes of viewing and 15 minutes of walking in the forest.
  • Besides lowering anxiety, the bamboo forest walking reduced tension, anger, hostility, fatigue, and confusion.

Improves Tranquility and Calmness

Besides meditation, what else helps improve a sense of tranquility and calmness?

  • According to research by Butryn and Furst (2003), walking in a park showed a statistically significant increase in tranquility compared with an urban environment.

Buddhist Walking Meditation Helps with Type 2 Diabetes

What about combining the two if walking is good and meditation is good? When evaluating traditional walking with Buddhist walking meditation, Gainey et al. (2016) found positive effects for Type 2 diabetes:

  • Buddhist walking meditation significantly improved oxygen consumption.
  • Fasting blood glucose levels significantly decreased with this form of mindful walking.
  • Significantly decreased levels of HbA1c and systolic and diastolic blood pressure were found in the Buddhist walking meditation group. This was compared with traditional walking.
  • Furthermore, arterial stiffness improved, and blood cortisol levels were reduced with Buddhist walking meditation.

Walking Helps Reduce Stress

Walking outside is a simple yet effective way to lower stress levels. How it works: Exercise like walking reduces cortisol and adrenaline levels. These are stress hormones. Walking (and other brisk exercises) increases endorphin production. Endorphins are brain chemicals that are called natural painkillers and natural mood enhancers.

  • The benefits of walking can occur with a brief, 20-minute walk. This is enough to clear your mind and reduce feelings of stress.

Walking May Help Reduce Cognitive Decline

As Americans age, rates of Alzheimer’s disease and dementia continue to climb. But is there a non-medical way to help stave off cognitive decline? Research on walking shows promise in this area as well.

Research from the Journal of the Alzheimer’s Association reported that 31-plus minutes of moderate-to-vigorous daily physical activity (steps, walking) was associated with a 21 percent lower risk of dementia or mild cognitive impairment. This was among women aged 65 and older.

Walking Could Boost Creativity

Are you looking for a burst of inspiration? Walking may be the answer. Researchers at Stanford University found that walking boosted participants’ creativity by 81 percent on one test and 23 percent on another.

  • Interestingly, their creativity got a residual boost when participants were seated after walking.
  • Furthermore, walking outdoors offered the highest quality results.
  • Researchers concluded that walking spurs ideas free flow. It is a robust, simple solution to increase creativity.

Growing New Brain Cells May be Possible

Scientists are eager to find ways to stimulate the brain to produce new cells. Researchers are excited to study the potential benefits of walking to stimulate the growth of new brain cells.

  • A study on aerobic activity, such as walking and dancing, found that white matter in the brain remodels itself with increased physical activity.
  • The brain’s white matter is responsible for remembering and thinking.
  • Being able to potentially grow new brain cells by walking demonstrates the brain’s plasticity and malleability.

Lower Anger and Hostility

Do you need to tamp down feelings of anger and hostility? Besides hitting a boxing bag, what else can you do? How about walking?

Dr. Melina B. Jampolis, commenting on the research, states that regular walking “modifies your nervous system so much that you’ll experience a decrease in anger and hostility.” The article appeared in Prevention.

Brisk Walking Improves the Heart

Research shows that a 30-minute daily walk helps reduce heart disease risk. Researchers say walking should be recommended to help reduce the risk of coronary heart disease.

Walking can also help combat depression. So, step it up. Get out there. Enjoy a refreshing and reinvigorating walk today.

 

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Best Easy Ways to Ensure You Are Happy Today

best easy ways to be happy

Photo by Bonnie Kittle on Unsplash

Happiness is what we all want. To be happy means feeling fulfilled, at peace with yourself, one with nature, and much more. Some people strive all their lives trying to find happiness. Yet happiness is readily available. And it is free. Here are some of my best easy ways to be happy today.

Best Easy Ways to Be Happy Today

Start with these tips to begin your journey of happiness.

Clear Your Mind with Meditation

Scientific research on the benefits of meditation reveals that cultivating mindfulness through meditative practice results in improved well-being, reduced stress and anxiety, lower levels of depression, lowered heart rate, and major changes in the brain. Each of these contributes to the ability to recognize and appreciate happiness.

Meditation practitioners say that the time involved can be brief yet effective. You don’t need to spend hours meditating to reap the benefits. Start by clearing your mind, focusing only on the sound, and feeling your breath. According to Headspace, tapping into happiness and reconnecting with your mind’s happy state is possible by meditating for happiness.

Besides, you can meditate anywhere, making meditation one of the best easy ways to ensure you are happy today.

Treat Yourself

Think of the last time you treated yourself. How did the experience make you feel? If you say delighted, fulfilled, satisfied, content, nurtured, or filled with joy, you’re onto something. That something is happiness. While generally reserved for a reward after accomplishing a goal, a treat can prove useful when you’ve put in the work and deserve a break.

And we can all resonate with that. This makes treating yourself one of the best easy ways to be happy today.

Enjoy Food That Tastes Good

Let’s start with chocolate, specifically dark chocolate. While a 2020 study found that cocoa consumption in young adults improved brain performance, research published in 2019 found a lowered risk of depressive symptoms by eating dark chocolate.

Yet good-tasting food that improves well-being and happiness goes beyond chocolate. Other happiness-inducing food includes coffee, eggs, coconut, avocado, red peppers, blueberries, red wine, beets, walnuts, salmon, black beans, honey, whole-grain bread, and seaweed.

Whatever sparks your taste buds, consider adding one or more of these good-tasting foods to your menu this week. It’s yet another of the best easy ways to ensure you are happy today.

Be With Upbeat People

Since having a positive outlook is aligned with happiness, one of the best easy ways to be happy today is to be with upbeat people. Why is this true? Verywell Mind says positive people are happy, compassionate, optimistic, helpful, humorous, upbeat, solution-oriented, and grateful.

On the other hand, negative people tend to be unhappy, unhelpful, apathetic, cynical, ungrateful, pessimistic, and serious and dwell on their problems.

Get Outside and Connect with Nature

Nature’s sights, sounds, smells, and touch sensations provide many benefits that add up to increased well-being and happiness. An American Psychological Association article points out how spending time in nature can boost cognition and improve mental health.

One key finding is that spending time outside in nature induces awe, the feeling that you’re part of something much bigger. The result: you are happier, more content, more giving. Strive for at least a couple of hours a week outside. Carve out 15-minute segments for a quick walk if that is easier, or take an hour-long hike and a few short walks during the week.

Visit a Good Friend

Isolation is not conducive to happiness, whereas spending time with a good friend helps promote happiness and an overall sense of well-being. Friendship has long been associated with good mental health and happiness, so it is no surprise that visiting a good friend can lift your mood when you need it most.

Have a Laugh or Two (Even More)

Who doesn’t love a good comedy? I enjoy watching sitcoms (especially reruns of Two and a Half Men). Furthermore, growing up, I always laughed a lot. While we didn’t own many material things, we enjoyed experiences. In short, we learned to laugh at ourselves, at life’s seeming contradictions and its many idiosyncrasies.

The science behind why laughter helps promote happiness is clear: Laughter releases endorphins in the brain, making us feel good. Laughter also helps support long-term relationships by cementing social bonds.

Give Yourself a Challenge

The satisfaction you feel when you accept a challenge and do your best to achieve the goal can easily correlate with happiness. We all feel good about ourselves when we aim beyond our comfort zone and tackle something new and difficult. Yes, it can be scary to venture into an activity with uncertain outcomes, but the exhilaration that comes with success is self-reinforcing. We feel confident going after new challenges.

Be Nice to Others

Kindness and being nice to others have a beneficial effect on happiness. Researchers in two separate studies found that practicing kindness boosts happiness and that kindness and happiness encourage each other.

Be kind to someone today. It is one of the best easy ways to ensure you are happy today.

Embrace Happiness

The final item in my best easy ways to ensure you are happy today is embracing happiness. It is good to be happy, not only because it feels wonderful but also because happiness promotes more happiness.

When you do what you love and feel happy, you want to continue to do what you love. You find additional ways to add to that ability, new ways to express your talents, and progress in your learning experiences.

Everyone deserves happiness. We all have the capacity for happiness since it is in our DNA. Call it the happiness gene. For the best easy way to be happy today, embrace happiness.

10 Smart Ways to Live Free of Cancer Anxiety

live a vibrant life

Rich Martello – Unsplash

Do you, or someone you know or love, have cancer? If so, you are already keenly aware of cancer anxiety and the distress of a cancer diagnosis.

The uncertainty of prognosis, learning about treatment, and deciding whether to undergo radiation, chemotherapy, immunotherapy, or a combination of therapies is gut-wrenching. Is there a cure? How long do I have to live? What will happen to my family? Cancer anxiety can be all-consuming, but there are ways to learn how to live free of cancer anxiety.

A Personal Story

I know what cancer anxiety looks and feels like. My spouse was diagnosed with Stage IV lung cancer that metastasized to the brain. My eldest son braved three years with Stage IV pancreatic cancer before he died in May 2022. Putting on a cheery face and striving to be optimistic is challenging when confronted with dismal odds – and no possibility of a cure.

How did we do it? How can you? Here I’ll share what I’ve learned so that it may help you in your cancer journey. I call them 10 smart ways to live free of cancer anxiety.

10 Smart Ways to Live Free of Cancer Anxiety

Be prepared to go through many changes. Lifestyle changes will occur, along with changes in health, personality, behavior, eating and sleeping habits, desire to interact with others, participation in hobbies or sports, and more. No one diagnosed with cancer is immune to the disruption of their lives. Yet each of us is capable of – and responsible for – learning to maximize our strengths, take advantage of resources readily available, and create the best outcomes possible.

Stay On Top of Research

Billions of dollars in cancer research yield unprecedented treatments, therapies, and medication breakthroughs. There is hope for a cure for many types of cancer within the next decade. This is exciting and incredibly hopeful for anyone with cancer and their support group of family, loved ones, and friends. Thus, the best way to quell cancer anxiety is to learn what’s happening in cancer research.

The National Cancer Institute offers helpful tips for coping with cancer-related anxiety and distress. Research shows that people with cancer deal with anxiety. About half have some anxiety, while about 25 percent have a great deal of anxiety.

Sign up for newsletters to stay on top of the latest research. Some of the websites I’ve found helpful include the following:

Embrace Each Day

None of us knows how long we will live. Many don’t think about dying until they face a life-threatening disease. Once we get the diagnosis, however, all that changes. Cancer anxiety rears its ugly head. Each day becomes precious.

For that reason, make it a point to embrace each day. Look at what you can do and go out and do it. Find joy in little things.

Express Gratitude

I’m incredibly grateful to have time to spend with my spouse. I’m also thankful for my time (albeit long-distance due to COVID-19) with my son after his diagnosis. Whether you have cancer and experience cancer anxiety or you care for someone with cancer, express your gratitude for the blessings you have been given. Expressing gratitude for the kindness of others or silently to God or your Higher Being helps you as well.

Be Optimistic and Forward-Looking

Cancer breakthroughs include rigorous research into the DNA sequencing of 12,000+ tumors. A new test is now available to help diagnose one of the deadliest cancers: pancreatic cancer. Yet some of the most promising breakthroughs in cancer research include using artificial intelligence and precision oncology to improve cancer diagnosis and treatments.

What does this mean for someone with cancer today? It offers hope that new treatments and therapies can extend lives and improve quality of life. Always be optimistic. Also, look forward to continuing advancements in cancer research.

Join a Support Group

Sometimes you need a break from non-stop doctor visits, treatments, scans, getting prescriptions refilled, and travel time to accomplish these necessary errands. It can get overwhelming – for you and your family.

Sometimes you and your loved ones and family need outside help to reassure you that all is not lost and to talk with others who know what you’re going through. Consider joining a support group, either in person or online. There’s always help when you need it, even if that’s just to let you know you are not alone.

Ask for Help When You Need It

Feeling down and keeping it to yourself may seem kind. But it is not. Suffering silently and being unwilling to ask for help hurts you and those you love. It is okay to say you’d appreciate some assistance getting meals, going out for some sunshine in nature, visiting friends, going to a movie, or eating out.

Your loved ones, family members, and friends want to do what they can to bring a smile to your face and spend time with you.

Surround Yourself with Positive Friends

Remember the cartoon with Charlie Brown and the dark cloud above his head? Instead of hanging your head down and thinking gloomy thoughts, be with upbeat, positive friends. There is no better way to cheer up than to spend time with people you enjoy.

Some suggestions:

  • Have a few laughs.
  • Watch a game or movie on TV.
  • Play cards or a board game.

Check Off Your Bucket List

If you love to travel, check off places on your travel bucket list if the doctor gives the okay. While I’ve never been to Australia, it’s a destination I’ve always longed to visit. Returning to the Hawaiian Islands for a month’s stay is another trip on our list. What about you?

Besides, it’s fun to make plans to go on a vacation. And you and your loved one deserve this. You’ll find cancer anxiety melts away in the sunshine on a tropical beach or while you lose yourself wandering through ancient ruins.

Learn New Things

Is there something you want to learn but put off because you thought you wouldn’t have the energy or time to devote? For several months (more than half a year), I neglected my writing. I had no physical or mental energy left to tend to my passion at day’s end. I also felt it would take time from my loved one, who needed me so much.

What I learned, though, is that each of us must pursue what gives us joy. Even if it’s for a brief time, do what you love. You’ll feel renewed in spirit and have more to offer.

Live a Vibrant Life of Purpose

What is the secret to life? I find the greatest joy in living a vibrant life of purpose. That means doing my best each day to fulfill my dreams, being kind to others, listening more than speaking, giving back more than taking, and being grateful for all I have.

I am blessed to have talent I can share with others through my writing. Despite life’s challenges and pitfalls, I feel fortunate to have had many excellent teachers who encouraged me to pursue my dreams. This wisdom has comforted me during times of cancer anxiety.

My advice to each of you is to live your life fully. Live a vibrant life. It is the best gift you can give yourself and those you love.

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8 Proactive Ways to Let Go of Anger

8 Ways to Let Go of Anger

Photo by Anton Darius on Unsplash

When you are angry, it’s hard to find ways to let go of anger. Life holds many frustrations to deal with. These ignite angry feelings and a desire to retaliate.

  • Some inconsiderate driver cuts you off in traffic.
  • The woman in front of you in line at the coffee shop gets the last pastry – the one you had your eye on.
  • Your co-worker takes credit for the report you researched and wrote.
  • Neighborhood kids smashed your car with rocks, causing extensive damage.

You’re angry. You want to lash out. But will this do anything to change what happened? Or will it only make you feel more miserable as you can’t escape the fire of your anger?

“Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned.” – Buddha

No one picks up burning hot coal with their unprotected hands. That’s foolish. Fire burns. Yet, that’s exactly what we sometimes do regarding powerful emotions like anger. We hold onto it. Expecting a different outcome than getting burned is the definition of insanity.

8 Proactive Ways to Let Go of Anger

If the best way to deal with anger is to let it go, how do we do that? Here are some suggestions:

Walk Away

Putting some distance between you and the situation or people that prompted the angry feelings, to begin with, is a logical first step. If you aren’t close to the source of your anger, you’re less likely to lash out and do or say something that will cause harm to another. In addition, by walking away, you’ll allow yourself time to cool off so that you can think about what happened in a more rational way.

Identify Why You’re Angry

Take the inconsiderate driver that cut you off. This happens all the time. Why is today any different than another day?

  • What is it about being cut off that makes you so angry now?
  • Is it that you’re already late for work?
  • Is it just another string of things that went wrong today, and this is the last straw?
  • Are you upset with yourself for failing to complete a task or due to an argument with your spouse, child, or co-worker?

By identifying what’s underneath your anger, you’ll be better able to get past it.

Let it Out to Let Go of Anger

Instead of bottling up your anger and holding it inside like a captive coal that continues to burn, find a place to let it out with a scream, a vigorous physical workout, or a good cry. Letting go of the anger before confronting the person that prompted the negative feelings will allow you to behave more constructively and proactively.

Figure Out What to Change

Realize that you have three options when dealing with anger: remove yourself from the situation, change it, or accept it. Once you decide that there’s something you can do to change the situation, act on that. It will help you let go of the anger and move on.

Own Responsibility

Secretly, you might have prompted the situation that made you angry. Instead of trying to shift the blame and punish others, take responsibility for your part in what happened.

Even if you only acknowledge this to yourself, it’s a huge step. Then, focus on what you could have done differently so that the next time something like this occurs, you’ll act in a more responsible way.

Calmly Talk with the Offender to Let Go of Anger

You’ll need to use the walk-away technique before confronting the offender about what made you angry. When you’ve put some time and distance between you and the person and situation, you can better tell that person how you feel about what happened. It’s important to remember that you won’t be able to control how that person reacts. The only thing you can do is express your feelings kindly and calmly. This will help you let go of the anger.

See the Anger Melting Away

The anger you feel doesn’t affect the other person as much as it does you. Knowing this, why hold onto it? Instead, visualize the anger as ice that’s melting away in the heat. Feel the sense of coolness that replaces the anger. This will help you regain peace and kindness toward yourself.

See it From the Offender’s Perspective

The person who angered you wasn’t aware he or she was doing anything wrong. They could have inadvertently done something, not out of malicious intent, just without thinking of the potential consequences. Mistakes happen. People don’t necessarily intend to harm. Recognize that you’ve done the same thing to other people. Have a little compassion. This will go a long way toward your ability to let go of anger.

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7 Ways Fear Holds You Back

How fear holds you back

When was the last time you felt fear? Was it worrying about getting sick when so many around you fell ill? Or the agonizing fear that you would be fired, your loved one would leave, your finances would tank, your investments fail, that you’d be found incompetent or a failure? Everyone feels fear. Sometimes, fear is the last emotion you want to dwell on. Here are some ways fear holds you back, plus helpful tips on workable solutions.

1.    Fear Keeps You Stuck

No one likes feeling stuck. If you cannot motivate yourself to get going, could fear be the reason for your inaction? Are you afraid to succeed or afraid of failure? Is this a new fear or a recurring one? Have you ever been successful before in defeating this kind of fear?

Acting is the only way to become unstuck when fear holds you back. There is a way out of this. The key is to figure out what works best to push past this fear and get moving again.

2.    Fear Makes You Reluctant to Pursue Your Goals

What happened to the list of things you wanted to accomplish in life? What about your short-term goals, which you hoped to achieve in the next month, 6 months, or one year?

Is fear the reason you’ve put those desired goals on the back burner? If so, you’re dealing yourself an unnecessary blow. Not only are you letting your goals slide, but you’re also giving yourself subtle reminders that you don’t deserve to succeed.

Nothing could be further from the truth. You deserve to enjoy success. By working hard and refusing to give up, you’ll push fear into the background and get back to working on what’s important.

3.    Fear is Counter-Productive

The irony is that fear itself never helps you get past the crippling emotion. Also, the more you give in to fear, the less effective or productive you are in most situations. How can you solve a problem or decide if all you’re thinking about is what can go wrong, how ill-prepared you are, or that others will think poorly of you if you fail?

Beyond being counter-productive, though, fear is also self-perpetuating. The more you wallow in fear, the more fearful you become.

Recognize fear for what it is. In dangerous situations, it’s a survival instinct that you feel fear. This helps galvanize you to take action to protect yourself and others. Otherwise, fear should not be allowed to keep you from living your life.

4.    Fear Makes You More Likely to Repeat Mistakes

It’s okay to be afraid. But if you haven’t learned from your mistakes, fear will take over and propel you into repeating those mistakes. Beyond mere repetition, however, mistakes can be compounded by fear. Making one mistake after another can result in a downward spiral that leads to a complete lack of self-confidence and a serious erosion of emotional well-being.

Take stock of mistakes you’ve made. Write down the lessons you’ve learned from those mistakes. These show that you’re capable of making progress. It’s called life.

Everyone makes mistakes. There’s no reason to allow fear to convince you that you’re inept or incapable. You’re not either of those. Believe in yourself, and fear gets the boot.

5.    Fear Makes You Doubt Your Instincts

After succumbing to fear, or finding yourself unable to think about anything else, you’re not in the best mental state to trust your instincts. Even though you’ve made good decisions in the past, you’re worried that your judgment is now clouded. Worse yet, you allow fear to hijack your determination to move forward.

Rather than trust your gut, you endlessly review in your mind why you think your instincts are wrong.

Humans rely on their instincts for more than survival. It’s an inner sense of what to do in a situation that has served mankind well for millennia. You do have good instincts. Try listening to them instead of discounting them.

6.    Fear Makes You So Afraid of Failure, You Avoid Acting

Ever heard of being so paralyzed by fear that you can’t do anything? Some people with a diagnosed mental health disorder, such as depression or anxiety, are so plagued by fears that they cannot leave the house. Instead of interacting with others and functioning normally in society, they hide away, shun friends and family, and do things that bring them enjoyment.

When fear paralyzes someone to the extent that they are petrified of failure, they’re more likely to do nothing than act.

Remember that inaction is dead-end. Not acting, this is a choice that has profound repercussions. It will not solve any problems and will only worsen existing ones.

7.    Fear, Left Unchecked, Leads to Runaway Emotions

While some fear is normal, allowing fear to run your life is not. When you can’t function in everyday situations because your fear stands in the way, your life is out of control.

This isn’t sustainable, either in the short- or long-term. For one thing, life is less enjoyable. For another, your emotions, sparked by fear, begin to run rampant. You see danger everywhere. You’re less trusting of others. You also don’t trust yourself to make good judgments.

What kind of way is this to live?

Workable Solutions to Overcome Paralyzing Fear

There are effective things you can do to get past the fear that’s holding you back and resume living a joyful life. To succeed, you must dedicate yourself to making healthy choices and taking the risk to change your lifestyle, modifying or eliminating unhealthy behaviors, and recognizing that mistakes do not equal failure. Try these tips to overcome fear:

Employ the 24-Hour Rule

No matter what makes you afraid, one effective solution is to use the 24-hour rule. If you’re afraid of an upcoming surgery, for example, think about getting through the next 24 hours and look at your situation then. You’ll be past the surgical procedure and on your way to healing. You need to think about that 24-hour mark.

This technique works in almost any situation. Can’t wait to go on vacation, but you’re afraid of the flight? By the end of the 24 hours, you’ll have completed your flight or been on your way to your destination.

No matter how fearful you are, your fears are blown out of proportion. It’s not as bad as you thought. You can make it through this. Countless people do it every day.

Talk it Over with Someone You Trust

Discussing what you’re afraid of is an excellent way to deflate fear and reduce its hold on you. Keep in mind that everyone experiences fear. We’re human, and fear is a human emotion.

Listening to how others overcame their fears can inspire you to do the same. What worked for them in surmounting fear could work for you, also. Be willing to give their tips a try.

If nothing else, talking it over with someone you trust is a time-proven way to feel like you’re not alone. This helps boost your self-confidence and encourages you to face your fears head-on.

Start With a Small Act

The only way to overcome fear is to act. If the problem is complex or complicated, start with a small act. This will get you going. There’s nothing like momentum to keep you motivated. Making some small progress will help boost your self-confidence and encourage you to keep going.

Keep a List of What Works

Even if this is a new fear, there’s likely to be an example in the past of something similar. That’s why keeping a list of what’s worked before is often helpful. It may work again. This may require modification to fit the present situation, but you’re up for the challenge. Besides, succeeding in this instance means you’re adding to your reservoir of resiliency. No matter what the situation, when fear rears its ugly head and threatens to derail you, know that you have a stockpile of techniques to use that will get you past the fear.

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Are You Lonely Tonight? How to Combat Loneliness

5 Tips to Banish Loneliness

How to Help Your Child Banish Loneliness

My Best Ways to Deal with Frustration

How to Keep Frustration from Blocking Your Goals

How to Manage Your Anger

How to Start Making Plans When You’re Recovering From Depression

10 Health Benefits of Daily Exercise

10 Ways Nature Helps Your Well-Being

Self-Care: The Most Important Person to Take Care of Is You

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Lessons COVID-19 Taught Us

lessons COVID-19 taught us

Photo by Joshua Earle on Unsplash

One of the lessons COVID-19 taught us is that life may never be the same again. Yet, Americans are resilient, strong, and hopeful. We reawakened our sense of life’s meaning and purpose.

We learned to recognize hidden strengths. And we learned to tap into our core goodness and generosity. What lessons COVID-19 taught us about ourselves is a lot that benefits everyone.

Lessons COVID-19 Taught Us: Learning to Adapt Quickly

America and the rest of the world experienced a reality that no one anticipated. Even though some in the medical community warned of collective ill-preparedness for any pandemic, most people were initially unconcerned about potential catastrophic and widespread illness and death.

However, once COVID-19 hospitalizations and deaths skyrocketed, Americans learned to adapt quickly. Long-held habits changed overnight. Social distancing, work-from-home, and sheltering in place became the norm.

Rediscovered our Humanity

Most people in America were united in a common bond. We faced the pandemic. And we did what we must to survive. Yet we pledged to work tirelessly to find solutions to pandemic problems. In the process, we rediscovered our humanity.

Adopted Technology at an Accelerated Rate

From online business meetings to connecting in person and living with family members, loved ones, and friends, we adopted technology at an accelerated rate.

  • Social media networks became even more important when people were inside for weeks.
  • Mobile and online ordering for curbside pickup of staples, food, meals, and medicines became the go-to way to get conveniently and safely what they needed immediately.
  • Telehealth also ramped up. This allowed doctors and patients to connect via secure and HIPAA-compliant portals to address their healthcare needs.

Discovered We are Resilient

During the COVID-19 pandemic, an unwavering focus was on developing effective treatment medications and vaccines to combat coronavirus. Dealing with such uncertainty questions our personal and collective ability to bounce back. Yet, in the face of the crisis, we discovered how resilient we are. We have strengths we took for granted and courage we didn’t know we possessed. What COVID-19 taught us is that resilience is a strength that can be cultivated and used as needed.

Repurposed Factories, Tools, and Processes to Meet Urgent Medical Needs

America learned to repurpose all kinds of things. From the automakers to plastics makers to tobacco companies and every type of business with machinery, equipment, and the processes and knowledge to jumpstart an entirely new model, we repurposed:

  • Assembly lines
  • Retooled equipment
  • Revamped processes to meet the country’s most urgent medical needs
  • These included making ventilators, N95 and surgical masks, gowns, gloves, and other personal protective equipment (PPEs) so desperately needed by front-line medical personnel, first responders, police officers, and others serving a citizenry affected by coronavirus.

Become More Generous

Parents raising their children at home during COVID-19 served as role models teaching the importance of generosity.

  • Parents put together shelf-stable items such as canned goods, flour, baking, spices, condiments, packaged milk, and other staples.
  • They delivered them to the doorstep of someone unable to get out and shop, who was ill, or scrimping to buy food.
  • Americans also showed increasing generosity by donating money online and funding critical resources for disadvantaged individuals.

Americans have always stepped up to a challenge. The COVID-19 pandemic proved how generous we are.

Realized Life is Precious

A story about a couple who married 51 years, contracted the coronavirus, and died within minutes of each other showcased how quickly life can be snuffed out. The two were in good health until the husband, aged 74, came down with a cough, developed breathing problems, had to be hospitalized, was diagnosed with COVID-19, and was intubated. His wife, aged 72, wracked by stress, became ill.

Her condition progressively worsened. When doctors told their son his dad didn’t have long to live, he took his mother to the hospital where she was tested, proved positive for coronavirus, and put the couple together in the same hospital room. She died within six minutes of her husband.

No matter how well we felt, we followed CDC recommendations on the COVID-19 virus to take precautions and stay home, only venturing out with proper face masks and gloves. We maintained the minimum social distancing guidelines. Abandoning the shopping together practice, we sent one person to get food. Limited contact with others outside the home became a best practice.

While we recognized that no one knows how long they’ll live, we realized life is precious.

Living in the moment

Now, more than ever, we’re keenly aware that this moment is what we have. This is what is real, the here and now. There’s less time spent dwelling on the past and no reason to engage in endless self-berating, constantly recycling negative and painful memories. We’re finding constructive things to do, making plans, and encouraging each other to enjoy today.

Reconnected with family and loved ones

Granted, living indoors took its toll. Family arguments were unavoidable at times. Yet even though staying inside was claustrophobic, and emotions were sometimes overwhelming, we found ways to reconnect with family and loved ones.

There was more time to talk at the kitchen table while doing chores in the yard and around the house, helping each other prepare meals, cleaning up, and watching favorite shows and movies on TV. Communicating with family and loved ones honestly and lovingly at this time became more important than ever.

For those suffering from anxiety and depression, providing reassurance and support was crucial. Indeed, coping with anxiety now demanded attention. Ensuring uninterrupted contact with that person’s therapist via phone, telehealth visits, email, and instant messaging became another way to show your love and support.

Lessons Covid-19 Taught Us: We Learned Perspective

Things that once were annoying and stress-producing became irrelevant. Personal peeves about a co-worker’s behavior or workplace habits were distant memory. What siblings and family members argued about before COVID-19 had little bearing on what everyone was going through. All Americans learned perspective. What was important became abundantly clear: each other.

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This article was originally published on Psych Central.

Why It’s Important to Your Mental Health to Deal Constructively With Self-Doubt

My Best Ways to Deal with Frustration

How to Keep Frustration from Blocking Your Goals

How to Start Making Plans When You’re Recovering From Depression

Self-Care: The Most Important Person to Take Care of Is You

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How To Stop Fear Holding You Back

fear holding you back fear

Photo by Tobias Tullius on Unsplash

Stop fear holding you back. How do you do that? Living in fear is no way to live, no matter what is happening. Act now to stop fear  holding you back.

Without a doubt, these are troubling times, filled with uncertainty, sadness, and physical pain. Much of what has happened is out of anyone’s control. We’ve learned the new reality of social distancing, working from home, constant hand washing, and finding innovative ways to stretch groceries, paper products, and cleaning supplies.

No wonder we’re so anxious. Yet, we must come to grips with fear. Instead of struggling with this powerful emotion and allowing it to grow, do something to stop it. Here’s how.

What Is the Fear Holding You Back?

Sit down and identify what bothers you now. Answering “COVID-19” is too broad, yet putting this on paper is a good starting point.

Before diving in, however, make sure family or business duties or tasks are taken care of. They must take priority. Then, feel free to devote sufficient time to centering on what’s most fear-inducing.

It may help to do this exercise with your eyes closed. Think about what went on today that may have produced fear.

  • Did something someone said (in the home, on TV, during Internet browsing, reading the newspaper) allow that knot of fear to metastasize?
  • Were you reticent about doing something, or did you avoid personal contact (even at a distance)? Write down specifics, anything that comes to mind.

The list will vary from one person to the next. But there are common threads people mention about what makes them afraid. These include:

  • I fear being around other people, even with social distancing. What if I’m next to someone who’s got the coronavirus?
  • I’m afraid that I’ll never enjoy success again. With so many millions of people sick and tens of thousands dying from this novel virus, I feel guilty even thinking of personal goal achievement.
  • Others think I’m selfish, so I’m reluctant to tell them what I think so they won’t judge me.
  • I’m afraid for our children. What kind of world will they live in? What happens if we get sick and can’t take care of them?
  • All I can feel is fear – about everything.

This May Seem Obvious, But When Did the Fear Begin?

To overcome fear, it’s important to pinpoint when it took over and began to handicap everyday living.

Some fears are universal. These include fear of abandonment, being alone, disease, dying, and death. Some fear may trace back to a dysfunctional home, childhood trauma, economic disadvantage, school bullying, and a physical or mental disability.

Recognize that it will be painful to uncover when and where the fear started and then focus on the fear itself. Dwelling on fear is unpleasant, yet getting past fear requires going through this process.

Be Willing to Ask for Help to Stop Fear Holding You Back

Identifying fear, when it began, and specifics about the fear will produce feelings of discomfort and frustration. That’s because there aren’t any solutions for getting past fear yet.

Outside help can prove beneficial here. Psychological counseling or therapy may be appropriate. Or participating in online discussion groups and self-help forums. Literature available online on overcoming fear is another useful source of help.

Meditation and prayer are other options for overcoming fear, both part of a spiritual practice.

Most people are reluctant to ask for help.  Yet resources are available. No one should feel a stigma about asking for assistance during these troubling times. Getting past fear may begin with these first steps toward a proactive solution.

What Are You Afraid Fear Will Prevent You from Doing?

When thinking about the future, are you afraid to return to work? Does the idea of interacting with co-workers and supervisors create a rush of fear?

  • What if you’ve had the virus or been in quarantine with family members who’ve had it?  Are you afraid you’ll get it again?
  • Are you afraid of getting physically close with another individual due to COVID-19?
  • Do you think it will become seasonal or that a pandemic will recur?

The point about looking at what fear may prevent you from doing isn’t how daunting the list is. It is, however, essential to see how self-limiting fear is to daily living. Everyone wants to get life back to normal. Even a new normal that looks quite different than what it once was. Fear, in this respect, can be a powerful motivator to unleash innovation, creativity, and finding innovative solutions to everyday problems and daily life.

Future Planning: Create Goals

Things will get back to some semblance of order. Heartening research from the University of Sydney found that if 80 percent of people practiced strong social distancing, COVID-19 could be curbed in 13 weeks. Be ready to tackle goals again. These may include personal goals that have taken a backseat to others, yet now they take on greater significance.

Whatever these goals may be, put them down on paper. This exercise provides ample material to take the next step to get past fear.

Construct Action Plans

Action plans are necessary to get moving on goals. Be sure to include a range of goals, some that are more quickly achievable, some that take a bit longer, and others that are long-term.

In the interim, prioritize self-care since you’ll need to be healthy to resume normal living once the pandemic subsides. Even during self-distancing, it’s possible to ensure you’re taking diligent care of yourself, according to suggestions from Johns Hopkins mental health experts. The list includes exercise, which helps reduce stress, anxiety, and depression while benefiting physical health.

Each type requires its own set of action plans. Without a plan, there’s no roadmap to pursue the goal. These goals will require revision. Change is part of life. Goals deemed important now may be less of a priority going forward. Live life in the present. Always do your best while remaining true to yourself and your core beliefs. This is the best way to stop fear holding you back.

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This article was originally published on Psych Central.

Are You Lonely Tonight? How to Combat Loneliness

5 Tips to Banish Loneliness

How to Help Your Child Banish Loneliness

My Best Ways to Deal with Frustration

How to Keep Frustration from Blocking Your Goals

How to Manage Your Anger

How to Start Making Plans When You’re Recovering From Depression

10 Health Benefits of Daily Exercise

10 Ways Nature Helps Your Well-Being

Self-Care: The Most Important Person to Take Care of Is You

To automatically get my posts, sign up for my RSS feed.   

Want to get my free newsletter? Sign up here to receive uplifting messages and positive quotes in my Daily Thoughts. You’ll also get the week’s top self-help articles and stories from my blog and more. Like me on Facebook, follow me on LinkedIn,  Twitter,  Instagram, Tumblr, and Pinterest.

Loneliness Erodes Your Mental Health – But You Can Get Past This Toxic Emotion

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“Loneliness is proof that your innate search for connection is intact.” – Martha Beck

Loneliness is one of the most miserable feelings to experience. Being alone, however, doesn’t necessarily mean a person is lonely. They may be, although they may be quite deliberate in wanting to be alone for a time, and have no negative effects from such solitude. It’s the protractedness and sense of isolation and desperation that can set in that seems to push loneliness to extremes, even potentially resulting in worsening mental health conditions such as depression or anxiety. Yet, for those who are suffering with loneliness and want to take proactive steps to get past this toxic emotion, there are some things they can do that can help.

WISDOM AND OTHER LONELINESS COPING STRATEGIES

A sobering statistic from the National Center for Health Studies reveals that, by 2029, more than 20 percent of the adult U.S. population will be age 65 and older. Researchers at the University of California San Diego School of Medicine sought to identify common loneliness characteristics of seniors in retirement or senior living facilities, as well as effective coping strategies to combat loneliness. With the increasing number of senior citizens moving into such facilities, it’s important to recognize that loneliness is considered as bad as smoking and obesity in curtailing longevity.

According to the researcher’s findings, the biggest risk factors for loneliness are losses associated with age, and poor social skills. Losing a sense of life purpose was mentioned by participants as another risk factor. Of course, loneliness is subjective, researchers said, and people feel the emotion differently.

Preventing loneliness or combating its presence, on the other hand, involves exploring interventions of wisdom and compassion. Researchers cited various studies on some of the effective loneliness coping mechanisms:

  • Engaging in activities with others. Finlay & Kobayashi (2018) identified poor health as sometimes providing social engagement opportunities with family, friends and caregivers considered valuable.
  • Keeping busy by yourself. Dragestet et al., 2015 found that occupying oneself was a help in combating loneliness.
  • Time for self-reflection and spiritual activities. Stanley et al., 2010, noted that there are benefits to being alone, chiefly that solitude affords time for self-reflection and conducting personally important spiritual activities.
  • Shared public spaces and communal activities help decrease loneliness. Li et al., 2018, said that acceptance and optimism, informal social support, and promoting independence and autonomy can help older Chinese immigrants enhance personal resilience.

GET  MOVING WITH ALMOST ANY KIND OF EXERCISE

A somewhat concerning finding from the Centers for Disease Control and Prevention (CDC), garnered from data from the Behavioral Risk Factor Surveillance System for the period 2015-2018, is that more than 15 percent of U.S. adults are physically inactive. Of course, inactivity levels vary by state, with Puerto Rico coming in highest at 47.7 percent, and Colorado lowest at 17.3 percent. Why is this important? The CDC says that inactive lifestyles are a factor in one in 10 premature deaths in this country. Guidelines for recommended amounts of physical activity call for about 150 minutes of brisk exercise weekly, which can be broken down into shorter periods of time, such as 25 minutes or a 30-minute walk five times in a week. Physical activity offers mental health benefits of improving mood, feeling and sleeping better, reducing certain cancer risk, and lowering risks for obesity and heart disease.

What kind of exercise should you take up to get started? Almost any exercise will do just fine, so perhaps begin with going out for a walk with the dog, riding a bike, or engaging in a brisk walk alone or with others. You mood, mind, and body will reap the benefits.

AEROBIC EXERCISE OFFERS COGNITIVE BENEFITS

While getting up and getting going often involves the ritual of drinking coffee, with the caffeine providing an energy jolt but also jumpstarting the mind, researchers from the University of Western Ontario found that a brief burst of aerobic exercise boosts working memory just as much as caffeine. Furthermore, the beneficial cognitive effects of the aerobic exercise were experienced during and following exercise, and after a short delay. The ability of caffeine to positively affect cognition and mood sometimes come with unwanted side effects during withdrawal: jitteriness, anxiety, headache, fatigue, decreased alertness and reduced contentedness. Aerobic exercise, on the other hand, has none of those side effects or withdrawal symptoms. Therefore, especially for those who may be anxious or otherwise unable to consume caffeine, engaging in aerobic exercise can help with safe and effective mood elevation and improvements in working memory. For someone who suffers from loneliness and yet doesn’t venture out much, aerobic exercise may be valuable as an intervention to get them in contact with people again.

TAKE UP JOURNALING

There’s something about the process of journaling, writing your thoughts down on paper, that serves as a catalyst to overcome loneliness. Besides resulting in a tangible document that’s accessible to review later, committing to journaling reinforces a sense of discipline, of sticking to a schedule and doing something proactive for your mental health. It’s for good reason that creative writing instructors encourage their students to take up journaling, since writing down felt emotions and capturing events as they happen often serve as starting points for future action. Whether that action turns out to be making small or significant lifestyle or behavior changes or spurs creativity in another endeavor, activity, hobby or pursuit, journaling is an important foundation for improving mental health.

How to get started is easy. Find something to write on or in, set aside time each day to jot down your thoughts, write without judgement and keep writing without stopping for the minutes you’ve allocated for this purpose. Remember that this is your journal, and doesn’t need to be shared with anyone else. So you needn’t worry about guarding your feelings. If you do have concerns that others may delve into your journal, lock it away. This isn’t about secrecy, however, but more about opening yourself up and voicing your daily thoughts, even venting, if that’s what it takes. Also be sure to detail the good things that occurred each day, how you felt when something pleasant or unexpected happened, the small successes you enjoyed, what you’re looking forward to tomorrow and so on.

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This article was originally published on Psych Central.

Are You Lonely Tonight? How to Combat Loneliness

5 Tips to Banish Loneliness

How to Help Your Child Banish Loneliness

My Best Ways to Deal with Frustration

How to Keep Frustration from Blocking Your Goals

How to Manage Your Anger

How to Start Making Plans When You’re Recovering From Depression

10 Health Benefits of Daily Exercise

10 Ways Nature Helps Your Well-Being

Self-Care: The Most Important Person to Take Care of Is You

To automatically get my posts, sign up for my RSS feed.   

Want to get my free newsletter? Sign up here to receive uplifting messages and daily positive quotes in my Daily Thoughts. You’ll also get the top self-help articles and stories of the week from my blog and more. I also invite you to like me on Facebook, follow me on LinkedIn,  Twitter,  Instagram, Tumblr, and Pinterest.

 

How Gratitude Can Affect Your Physical and Psychological Well-Being

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“Gratitude unlocks the fullness of life… makes sense of our past, brings peace for today and creates a vision for tomorrow.” – Melodie Beattie

Saying thank-you and showing your appreciation does more good than you may think. This benefit accrues both to the giver and recipient. Indeed, these types of expressions and acts are powerful forms of gratitude. Yet, while it may seem normal to be verbally appreciative at certain times and with specific people, there’s much more that you can get out of gratitude at other times. Here’s a look at how gratitude can affect your physical and psychological well-being.

Gratitude Promotes Positive Mind-Sets and Reduces Stress

A 2017 study published in Scientific Reports looked at the effects of gratitude meditation and resentment and mental well-being. Using functional magnetic resonance imaging (fMRI) and heart rate at three intervals – before, during, and after interventions – researchers suggest that gratitude interventions modulate heart rhythms in a manner that enhances mental health. Gratitude intervention, said researchers, improves both emotional regulation and self-motivation by modulating resting state functional connectivity (rsFC) in brain regions involving emotion and motivation. Furthermore, researchers pointed to the potential use of gratitude interventions in treating those with mood disorders or post-traumatic stress disorder (PTSD).

Gratitude Related to Better Sleep, Mood, Less Fatigue and Inflammation

Mills et al. (2015), in a study of patients with asymptomatic heart failure, found that an “attitude of gratitude” was related to better moods and sleep, less fatigue, reduced inflammation, and better cardiac-specific self-efficacy. Authors said this is important because depressed mood and poor sleep are both associated with a worse prognosis in heart failure patients, as well as in other cardiac condition populations. Thus, researchers said, the simple, low-cost efforts to help heart failure patients increase gratitude may have clinical value and be a potential target in treatment to improve patients’ well-being.

Gratitude Predicts Lower Depression Rates In Patients with Chronic Illness

Sirois and Wood (2017) examined longitudinal associations of gratitude to depression in two chronic illness samples, one with inflammatory bowel disease, and the other with arthritis. The study included two timepoints: completion of online survey at start of study (T1), and completion of a follow-up study at 6 months (T2). There were assessments of gratitude, depression, perceived stress, social support, illness cognitions, and disease-related variables at both time points. Study results showed that T1 gratitude was a “unique” and “significant” predictor of T2 depression in both sample groups. Authors noted that gratitude has relevance and potential benefits as an intervention for adjusting to chronic illness.

Various Elements of Well-Being Associated with Gratitude

A white paper on the science of gratitude prepared for the John Templeton Foundation by the Greater Good Science Center at UC Berkeley highlights a number of studies showing possible connections between gratitude and various elements of well-being in those with self-reported higher dispositional gratitude. These include life satisfaction, happiness, positive affect, optimism, and subjective well-being. Authors also mention studies of university students self-reporting higher-order gratitude also reporting increased life satisfaction and positive affect. Examples of higher-order gratitude include thanking God, appreciating life’s hardships, cherishing the present, thanking others, and cherishing blessings.

How Gratitude Helps Improve Mental Health

Joel Wong and Joshua Brown, writing in the Greater Good Magazine, outlined research showing how gratitude helps improve mental health. The article’s authors also provided insights from their research on what may be the origins of the psychological benefits of gratitude:

  • Gratitude shifts attention away from toxic emotions like envy and resentment.
  • The benefits of gratitude occur even without sharing written gratitude letters with intended recipients.
  • Gratitude’s benefits take some time to occur as they don’t always happen immediately following the gratitude activity.
  • Effects on the brain from gratitude activity appear to be lasting, and may train the brain to become more sensitive to gratitude experiences later, thus helping to improve mental health.

Gratitude Fosters Well-Being at End of Life

Everyone dies, although not all of them die a quick and painless death. For many people suffering terminal illness, specifically cancer, the end may be a long time coming. During that slow, inexorable approach to dying, the patient generally interfaces with a number of caregivers: family, friends, hospice and other medical and mental health professionals. Not much has been studied about what is termed positive emotional communication in caring for those at the end of their lives. However, a 2018 study published in Patient Education and Counseling found that positive emotions serve as a protective function and are “associated with enhanced coping, meaning-making, and building resilience to stressful events,” which researchers determined was especially relevant to cancer patients and their hospice caregivers. The shared positive emotions, which included expressions of gratitude, created “mutual enjoyment and social bonds.”

Appreciation or gratitude was one of the category codes for positive emotional communication between the hospice nurses, caregivers, and their cancer patients. Included in the category are counting blessings, appreciation of life circumstances, gratitude toward others, and thinking of someone. An example exchange between patient and nurse might be: “I’m so grateful for everything you do for us.”

Researchers said that the results of their study show that a focus on positive emotional communication brings a strengths-based approach to communication with patients during end-of-life care. Other category codes for positive emotional communication include humor, praise or support, positive focus, savoring or experiencing joy, connection, and perfunctory (social etiquette, etc.). Authors said that such communication can “build a sense of strength, connection, and joy despite facing loss and life-limiting illness.”

Conscious Decision to Increase Gratitude Pays Off

Making the choice to increase gratitude isn’t difficult, yet the decision to do so can and will pay off in ways not immediately seen. Think of the immense power of positive thinking, maintaining a positive attitude, and seeing life in all its richness and variety of opportunities. There’s much to be grateful for each day, from waking up to going to sleep. Being mindful of blessings, thankful for all the gifts we’ve been given, and expressing our gratitude to others costs nothing, and is an ongoing benefit.

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This article was originally published on Psych Central.

Related Posts:

10 Health Benefits of Daily Exercise

10 Ways to Express Gratitude

10 Ways Nature Helps Your Well-Being

15 Ways to Increase Your Happiness

10 Tips on Reaching Your Life Goals

How to Tap Into Your Capabilities

To automatically get my posts, sign up for my RSS feed.  

Want to get my free newsletter? Sign up here to receive uplifting messages and daily positive quotes in my Daily Thoughts. You’ll also get the top self-help articles and stories of the week from my blog and more. I also invite you to like me on Facebook, follow me on LinkedIn, Twitter, Instagram, Tumblr, and Pinterest.

Happiness Is Not Automatic – You Have to Put Effort Into It

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“If you think that peace and happiness are somewhere else and you run after them, you will never arrive. Only when you realize that peace and happiness are available here in this moment, will you be able to relax.” –Thich Nhat Hanh

 

There always seems to be a lot of talk about happiness. We want to know what it is, where to get it, how to make it better, last longer, how to be happy in the face of illness, pain, despite financial setbacks, lack of progress at work and so much more. While it would be nice if happiness was a vitamin you could take, or something that could be instantly transmitted via a massage, some kind words, even an injection, such is not generally the case. Indeed, the harder we search for happiness, the more likely it is that happiness will elude us. The truth is that happiness is not automatic – you have to put some effort into it.

But how?

Why Not Just Wait for Happiness?

“Happiness is not something ready-made. It comes from your own actions.” – Dalai Lama

You could decide to wait for happiness to somehow come around. It’s true that lolling around sometimes feels good. It’s not a bad thing to take some time to do absolutely nothing – now and then. After all, everyone needs a little down time, a respite when they can let ideas bubble to the surface and begin to take shape, igniting creative ways to do something new. And brainstorming new ideas is its own form of self-generated happiness. It still takes determination and intent.

Yet the time to take action on those creative new ideas will not be far away and is actually necessary to getting things done.

This is also important in the pursuit of happiness. If you want to be happy, you won’t find happiness sitting on a shelf for you to pick up and own. You’ll only find your happiness as a result of what you do in life.

This doesn’t mean your profession or occupation defines your happiness, although you can be wondrously happy in your chosen career if that’s what is meaningful and purposeful in your life. Happiness springs from within, but it requires your action in order to come forth.

Does this sound complicated? It really isn’t.

Say you want a happy family, to feel comfortable and loved by those closest to you. If you do nothing to inspire and nurture warm and loving feelings from them, you might not realize the happiness you so desire. On the other hand, if you give without expectation of return, always show by your actions that you care very deeply about your family members and let them know you love them with what you say, the likelihood of experiencing a happy family increases. Taking delight in small pleasures is inherently experiencing happiness.

On the work front, if a promotion and the opportunity to lead a team is what you believe will make you happy, you’ve got some work to do in order to get there. It won’t happen by chance. And it may take longer than you’d like. But if you truly desire this goal, if you know in your heart that this will bring you happiness, put together a plan of action and get to work.

It’s worth noting that no one is happy all the time. Some people are even afraid of being happy. There are ups and downs in everyone’s life and that is something to expect. Still, the little moments, the small victories, the shared successes often signal a deep and strong feeling of contentment and happiness in life.

If you want happiness, don’t just sit there. Get out and do something to help you achieve it.

Ready to Go for It?

If you’re all fired up and ready to go, what’s holding you back? After all, if working towards something you value and want to achieve is one avenue toward happiness, why not jump in? If you have a goal in mind and a plan in place, you just need to get started, right? Not so fast. It could be you have last-minute doubts, aren’t all that motivated, or you’re worried that you won’t have enough time, energy or resources to do it right.

This is perfectly normal. You can be eager to begin something, but still have aspects of that intended activity that give you pause. You’d be foolish to disregard cautious thoughts, for those may very well be things you need to pay attention to. In your zeal to get going, you may have forgotten a key component, neglected to take a critical first step, or realized you have a conflict that will prevent you being able to devote your full effort to the task right now.

Still, you can acknowledge the doubts, reinvigorate your energy, calm your worries and remind yourself why this is important to you. That’s when you’ll summon the appropriate mindset and the will to get moving.

And none of this detracts from the happiness you feel about what you want to do. You’re not, in fact, idle. You’re doing all-important prep work. That creates a measure of satisfaction, which is a key component of happiness in the moment.

Happiness in Taking on Difficult Challenges

“I think anything is possible if you have the mindset and the will and desire to do it and put the time in.” – Roger Clemens

Even with projects that seem impossibly difficult, that don’t seem to stand a chance, and may be well beyond what others believe you capable of, with the will, tenacity and hard work you’re determined to put in, you can very well succeed.

Take a moment to remind yourself of some of the incredible things you’ve accomplished in the past. Think about the challenges you faced and how you overcame them. As you do so, you’ll recall the skills you knew you had, as well as ones you discovered that you didn’t know you possessed. That memory of the joy you felt when you put your skills to work is another measure of happiness. If you face difficult challenges today, remember that what worked before may help you overcome any temporary inertia you feel now, enough so that you summon the self-confidence you know you have and pick up and get working.

Keep in mind too that there are no easy shortcuts to success. Whatever your goal, if your mind and heart and energy aren’t fully into it, you could stumble. In addition, if you’re looking for a quick result and don’t really give it your full attention, the result may be less than satisfactory. Since that’s not what you want, recognize the lazy way and adopt the proactive and more likely to succeed effort. Also recognize that you may need to embrace some negative emotions (how you felt when you made a mistake) in order to find the way toward successfully achieving your goal (and happiness).

You can be happy when tackling difficult challenges if you look forward with hope and confidence, put your plan to work, do what’s required and then some, and reap the rewards you so aptly deserve.

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This article was originally published on Psych Central.

Related Posts:

10 Health Benefits of Daily Exercise

10 Ways to Express Gratitude

10 Ways Nature Helps Your Well-Being

15 Ways to Increase Your Happiness

10 Tips on Reaching Your Life Goals

How to Tap Into Your Capabilities

To automatically get my posts, sign up for my RSS feed.  

Want to get my free newsletter? Sign up here to receive uplifting messages and daily positive quotes in my Daily Thoughts. You’ll also get the top self-help articles and stories of the week from my blog and more. I also invite you to like me on Facebook, follow me on LinkedIn, Twitter, Instagram, Tumblr, and Pinterest.