Wednesday, December 8, 2010

Healthy Holiday Behaviors: Keeping the Stress Level Manageable

Right about now many of us are wondering how we are going to get everything done in time for... The Holidays. Yes, that wonderful time of merriment and celebration, that often brings with it increased stress. A recent American Psychological Association survey on holiday stress revealed that women are especially prone to experiencing high levels of stress this time of year. They are also less likely than men to manage their stress adaptively.

The basics of stress management are (1) reduce the amount of stress whenever possible and (2) use healthy behaviors to manage the rest.

So how can we reduce the stress when we're facing The Excesses of The Holidays: Food and Drink, Spending, and sometimes even too much Family Togetherness? It's hard to say no to the sweets and treats, to the presents we want to buy, and the pressure we put on ourselves to create "Happy Holidays" for one and all. And who has the time for healthy behaviors, like getting enough sleep, proper nutrition and regular physical exercise?

Well, how about trying one or two of the following suggestions to keep the stress level manageable?

  • Simplify or downscale some of the family traditions that may have become too costly. Put the emphasis on what is truly important and let the rest go.
  • Slow down...take a break between activities, whether it's to take a walk around the block or a power nap; you'll have more energy for the rest of the day.
  • If you've over-indulged during a meal, decide to make healthier choices at the next one.
  • Make the holidays a time to reconnect with friends that are supportive and caring.
  • Keep your expectations realistic and accept family members for who they are -- nothing and no one is perfect like the greeting cards and ads portray.
Best Wishes for Happy and Healthy Holidays!

Tuesday, November 23, 2010

Have a Happpy Thanksgiving...and More Happiness in Your Everyday

Dr. Martin Seligman and other researchers in the relatively new field of Positive Psychology have found it is possible to be happier and more content in one's life, despite the circumstances. There are specific behaviors that promote positive mood, one of which is Giving Thanks.

The research of Dr. Robert Emmons at UC Davis has demonstrated that the expression of gratitude (regularly journalling about things you feel grateful for, or expressing gratitude to someone directly) creates not only a meaningful difference in one's level of happiness, but has positive health benefits as well.

So this Thanksgiving, remember to Give Thanks, and by turning this into a regular practice you just may find a way to feel Happier and Healthier everyday.

For more information about Positive Psychology, go to:
http://www.authentichappiness.sas.upenn.edu/
http://www.mentalhealthnews.org/

Wednesday, May 19, 2010

May is Mental Health Month -- How to be Happy

This is a great time to reflect on why mental health is so important.

Good emotional and mental health can lead to good physical health as well as success in life.

A common belief is that success in life -- one's career and relationships -- leads to happiness. Research reveals that it is actually happy people whose proactive and resourceful approach to life helps them overcome the inevitable hurdles that we all encounter along the way. Also their positive outlook attracts others to them, which is a key factor in success at work and in personal life.

What can you do to be happy? Researchers such as Drs. Sonya Lyubormirsky and Ken Sheldon have found that the following behaviors increase happiness and positive mood overall:


  • Expressing gratitude

  • Reflecting on happy moments

  • 10 minutes of physical exercise -- such as a brisk walk, or riding on a stationary bike

Also researchers at the University of Essex have found that "green activities" such as gardening, cycling, fishing, or boating boost mood. In fact, a mere 5 minutes of being outdoors in a green area -- park or garden, can boost mood as well as self-esteem.

Give yourself regular doses of happiness building. 5 - 10 minutes daily is a small investment with big payoffs in promoting and maintaing good mental health.

Thursday, January 14, 2010

How to Make Your New Year's Resolutions Happen

Are you one of the 40 - 50% of Americans who made a New Year's Resolution for 2010? Maybe you resolved to quit smoking, eat a healthier diet or get to the gym more regularly. Some people commit to staying in closer touch with friends, recycling and conserving more energy, or donating time or money to a charity. Typically we focus on changes that we believe will result in some kind of improvement, either within ourselves, our families or our community.

How are you doing at following through? Even if you are one of the 20% who broke their resolutions the first week of January, you can re-commit to making those changes and be successful.

These are ways to make it happen:

1. Think of your goal as a type of behavior change.
2. Be specific about what you want to change -- how, when, where, how much, how often, etc.
3. Write it down on paper.
4. Make yourself accountable, not just to you, but tell your family and friends what you are working on.
5. Remember that change is often difficult and uncomfortable.
6. Be realistic and patient with yourself.
7. Keep a record to track how you are doing.
8. Go for progress, not perfection.

I will exercise for 30 minutes three times a week.

I will telephone one friend a week to keep in touch.