Wellbeing is something we all aspire to, but it’s also something that we need to work at.

Fortunately, by simply being mindful and becoming attuned to our five senses, we can learn to improve our wellbeing in all manner of ways.

The link between wellbeing and our five senses

Our brains are responsible for processing the information fed to them by our five senses, and interpreting what we see, feel, hear, taste and smell can have a direct impact on our wellbeing:

Wellbeing and sight

Sight can be linked directly to one of the four main pillars of health – eating well. It’s often said that we eat with our eyes, which is why a plate of different colored foods will be more appealing to most people than a plate containing just one colored food.¹ A study even found that by using brightly colored plates, older people were around 30% more likely to consume a little bit more food!²                     

Wellbeing and taste

Taste and smell are very much linked, with around 80% of what our brain interprets as a taste sensation actually coming from our sense of smell. We are capable of recognizing millions of different odors, but when it comes to taste, without the added clues given to us by sight, smell and texture, we are only capable of distinguishing whether something is salty, sweet, bitter, sour or savory. So how can taste by itself lead to better wellbeing? One way is that people who are sensitive to bitterness are likely to be more selective about what they eat and avoid things higher in sugars and fats, which often have a greater degree of bitterness. Another is that studies have shown that sweet tastes can distract against physical discomfort—think about giving a child something sweet to suck on before an injection, for example.³

Wellbeing and sound

Our ability to interpret sounds alerts us to danger—the beep of a car horn, the shrill of a fire alarm or the siren of an ambulance, for example. Sounds can also be used to assist in healing though, largely because music reduces stress and anxiety. Research has also shown that physical therapy patients recover better when certain sounds are played during various points of their therapy.⁴

Wellbeing and touch

Touch is one of the most powerful tools we have available to us in terms of our own wellbeing. Whether it’s the embrace of a loved one, or the stroke of a pet, the simple act of touch has been shown in studies to lead to a reduction in anxiety and to improve sleeping patterns.⁵

Wellbeing and smell

Smell is not just something that is associated with pleasure or displeasure but can be an early indication of the manifestation of certain health problems. For example, studies have shown that a decline in your ability to smell could be a predictor of Alzheimer’s.⁶ More recently, a loss of smell has been cited as an indication that you may have been infected with the Covid-19 virus.

The link between our senses, and the four pillars of health

We view health and wellbeing as something that can be broadly split into four pillars, with each of them needing to be balanced in order to keep us healthy—our senses are strongly influential in each of them:

Eating well

Sight, taste and smell are all important in ensuring we eat well. From being visually drawn towards colorful foods, to avoiding foods that have gone off and are smelling bad, our sense helps us to get the balanced diets our bodies need.

State of mind

Pleasure can be felt by experiencing human touch, but our state of mind is also influenced by our other senses. Smells can evoke happy memories; sounds can bring us joy and there is nothing better than the taste of a hot drink on a cold day to make us feel comforted.

Staying active

Staying active is important for all aspects of our wellbeing and relying on our senses can make it easier and more enjoyable. Rather than viewing a walk as a chore, you might instead stroll along a seafront or through a forest, allowing your eyes to take in the sights, your nose to take in the new smells and your ears to enjoy the sounds of the birds in the trees.

Nutritional supplementation

With good nutritional supplementation, you can make sure you are consuming everything you need for good health, taking an empowered approach to your nutritional needs.

By remembering the four pillars of good health and being mindful about how your senses can help us experience them to their fullest, you are putting yourself on the pathway to a balanced state of wellbeing.

1. https://journals.sagepub.com/doi/abs/10.1068/p7040 [↩]
2. https://elemental.medium.com/want-to-get-healthier-hack-your-five-senses-ddc9e749c41b [↩]
3. https://books.google.co.uk/books?hl=en&lr=&id=M1kNCgAAQBAJ&oi=fnd&pg=PP1&dq=taste+wellbeing&ots=QMOL9-QtnT&sig=ADjZWhgz6Pl0LfFC_g3CcCy2oQQ&redir_esc=y#v=onepage&q=taste%20wellbeing&f=false [↩]
4. https://journals.lww.com/hnpjournal/Abstract/2004/05000/Vibroacoustic_Sound_Therapy_Improves_Pain.2.aspx [↩]
5. https://search.informit.org/doi/10.3316/INFORMIT.421000020411926 [↩]
6. https://search.proquest.com/openview/9bb25f8aec2ed382fcdff8a9db42a32d/1?pq-origsite=gscholar&cbl=31252 [↩]

Doesn’t it feel good when you’ve completed a big project, learned something new, or achieved a set goal?

That sense of accomplishment and fulfilment is a reward that’s attributed to our state of happiness.

Quite often, that’s due to the neurotransmitter dopamine.

Dopamine is one of four neurotransmitters known as happiness chemicals. Along with serotonin, oxytocin, and endorphins, it sends messages throughout the body to the brain, particularly when it comes to feeling happy.

This particular neurotransmitter is associated with reward. It boosts mood and contributes to the excitement of anticipating events (such as looking forward to a date, time with the family, or a vacation).

Think about the things you love to do, the food you crave, and the information you like to learn. The motivation to enjoy these things is pleasure-seeking and dopamine boosts this feeling.

On the contrary, low levels of dopamine have been associated with Alzheimer’s disease, Parkinson’s disease, and addiction (such as gambling, drugs, and shopping). It’s even a main ingredient in medications that support people with ADHD because it can help with focus and attention. Increasing levels of dopamine naturally may help ward off future disease.

To increase dopamine levels in your body:

1. Consume food with tyrosine

Tyrosine is an amino acid that serves as a building block for dopamine. Foods such as seeds, meat, dairy, soy, and beans contain tyrosine and can help boost amounts of the neurotransmitter.

Supplements such as L-tyrosine and L-theanine provide can additional support.

2. Pat yourself on the back

Did you cook a great homemade dinner? Have you reached your goal of running a 5k? Did you receive a compliment on your hard work?

If so, celebrate – get a massage, spend a night watching a favorite movie, or break out the bubbly for a toast and experience higher levels of dopamine as you reward yourself for a job well done.

3. Avoid certain foods

Processed foods, as well as those with high sugar and caffeine content, can deplete dopamine. 

Reduce or eliminate these as much as possible.

4. Get good sleep

Dopamine is an important part of the sleep-wake cycle and is associated with feelings of alertness.

Lack of proper sleep may decrease dopamine receptors and can result in fatigue and an overall sense of feeling tired. Practice healthy sleep habits to support your happiness.

5. Take care of yourself

Self-care is an easy and effective way to raise levels of dopamine. 

Consider what works for you – a warm bath at night? Some quiet time to read and reflect? A hike on your favorite trail?

Among innumerable others, these are all options that can help you manage stress and increase dopamine levels.

An increase in happiness may be more available that you ever imagined. With good eating habits, proper sleep, and the implementation of healthy stress-management tools, you can start increasing your chances of feeling good – starting today.

REFERENCES:

https://www.longdom.org/open-access/happiness-role-of-dopamine-and-serotonin-on-mood-and-negative-emotions-2165-7548-1000350.pdf
https://www.cedars-sinai.org/blog/science-of-kindness.html

Do you feel less stressed after a good run?

How about more grounded during yoga? Or refreshed after a relaxing massage?

That’s because of endorphins.

Endorphins are neurotransmitters (chemicals that send messages throughout the body) released through aerobic exercise and other calming activities with the effect of relieving or reducing pain. They’re a type of peptide (amino acids stuck together) made in the hypothalamus and pituitary gland.

In addition to three other neurotransmitters (dopamine, serotonin and oxytocin), it’s known as a happiness chemical.

What does this mean?

Simple – an increase in endorphins can mean an increase in happiness.

Think of endorphins as your body’s own production of natural morphine. Through activities such as exercise, proper eating and drinking, sexual intercourse and self-care techniques, endorphins release and result in:

• pain relief (both mentally and physically)
• stress release
• a decrease in anxiety
• a sense of pleasure
• increased self-esteem
• an overall sense of happiness

To release endorphins, consider:

• aerobic exercise such as walking, jogging, biking, dancing, swimming, skating and aerobics classes
• having sexual intercourse
• meditating
• yoga
• diaphragmatic breathing (such as on long, slow walks or through breathing techniques)
• getting a massage
• having acupuncture
• eating dark chocolate
• laughing/watching comedic content

Sound doable?

Just keep in mind that balance is key. Too much exercise, extra servings of dark chocolate, and too much sitting on the couch watching funny movies can all have detrimental health effects. Instead of simply going for more, opt for staying balanced.

Are you ready to get (and stay) happy? Then focus on a lifestyle that boosts your endorphins.

REFERENCES:

https://www.parkinsonsnsw.org.au/four-happy-hormones

https://www.ncbi.nlm.nih.gov/books/NBK470306/

If all you need really is love, then oxytocin may be where it’s at.

This neurotransmitter is categorized as one of the four “happiness chemicals” (in addition to dopamine, serotonin, and endorphins) and is known for its link to feelings of love and connection.

Oxytocin is created in the hypothalamus gland and released by the pituitary gland. It’s a chemical messenger, relaying information throughout the body, particularly when it comes to reproduction, bonding, and even giving.

Known as the love hormone, oxytocin is released during events such as:

• birthing (sending signals for the body to start contractions)
• infant/mother bonding (a feeling of attachment through breastfeeding, cuddling, and caretaking)
• romantic relationships
• sex
• hugging
• connecting with others
• giving to others/showing compassion

When thoughts and actions of love are present, this neurotransmitter is released and can result in higher levels of happiness.

To increase oxytocin in your body, try:

• holding hands with your children or spouse
• hugging
• having sex
• cuddling with a pet
• helping someone
• offering kind words of encouragement and/or compliment to someone
• giving to others
• being in the moment and playing with your kids, talking with your spouse, or
• enjoying a meal together without interruption
• ensuring your body is digesting nutrients properly, specifically amino acids as they are the building blocks to oxytocin
• oxytocin nasal spray

Small acts can make a big impact on feelings of love. Take, for instance, the story of 33-year-old Cami Walker and her prescription of 29 gifts.

Cami was diagnosed with multiple sclerosis and dealt with debilitating symptoms and negative thinking after this discovery.

During this time, she was given a unique “prescription” from friend and African medicine woman, Mbali Creazzo. Creazzo suggested that Cami give any type of gift to others over 29 days with sincerity and appreciation in order to boost her connection with others, sense of love, and overall state of happiness.

Cami’s experience was wondrous and yours could be, too. Try giving something of yourself over the next month and take note of how you feel, what you experience, and how it changes you.

Is it time to bond with your kids more? Spend quality time with your spouse? Help out a neighbor? Compliment your coworker?

Think about how you can weave these loving behaviors into your daily life and reap the reward of more happiness.

REFERENCES:

http://www.29gifts.org
https://pubmed.ncbi.nlm.nih.gov/21250892/

Children can be resilient when it comes to sickness, and their immune system is what’s to thank.

But we all know it’s hard to keep little hands from germ-covered toys, screens, noses, and mouths.  That’s why it’s essential that kids are provided with the support they need to keep their immune system balanced and strong.

While some of these recommendations are the same as for adults, there are additional suggestions especially for children.

Ten tips for strong immunity in children

1. Keep sugar low

Many foods and drinks marketed to children are high in sugar, including juices. Limit intake and offer water (infused with fruit if need be) for stable immunity.

2. Teach cleanliness skills

As soon as they walk in the door, right before a meal, and after using the bathroom are particularly important times to ensure proper handwashing. 

Encourage kids to sing Happy Birthday or the ABCs while scrubbing with soap and to rinse thoroughly when they are finished.

3. Sleep

Getting good quality sleep every night is important for children. Stick to a schedule and an enjoyable nightly routine whenever possible.

4. Be mindful of food sensitivities

If chronic infections or sickness are apparent, food sensitivities may be at play. Work with your child’s doctor to rule out issues with or sensitivities to certain foods.

Bear in mind that there is a difference between a food sensitivity and an allergy – those with sensitivities can still test negative for an allergy and experience the unpleasant symptoms of intolerance. While blood-based allergy tests are a good place to start, if symptoms persist after a negative test result, it could be a sensitivity.

5. Hydrate

Make sure children have water bottles with them at school, on the playground, and in the car. Adequate hydration helps the body flush out toxins and invaders.

6. Vaccinate mindfully

When vaccinating, make sure your child is healthy prior to receiving the vaccine(s) and be mindful of how many are given at once so as not to overload the child’s immune system.

In addition, try not to suppress any mild symptoms a child experiences from a vaccination (although they should be monitored by a doctor). This is the immune system responding and building tolerance.

7. A healthy diet

They may not always want to eat their broccoli but offering a colorful diet of fruits and vegetables complemented by quality protein and healthy fats nourishes the immune system.

Try adding greens to a fruit smoothie and finely chopped vegetables to pasta sauce or baked potato for extra nutrients.

8. Limit toxic exposures

Exposure to germs and microbes are necessary for the immune system to develop and grow strong, but exposure to chemicals and toxins is harmful and could be detrimental to growing bodies.

Whenever you have the opportunity, provide your family with organic foods, pure and clean water, and plenty of non-polluted, fresh air.

9. A healthy gut

To keep kids’ guts healthy, try a children’s probiotic supplement and include fermented foods such as yogurt, kefir, cottage cheese, and miso in their diets.

Another consideration for gut health is the use of antibiotics. While they’re absolutely vital in some cases, there are also times when they’re not completely necessary. Oral antibiotics can alter the digestive system’s microbiome and may ultimately impact digestive health either temporarily or long term.

10. Plenty of joy

As with adults, it’s important for children to just have fun. Many times, that means playing in the dirt and just running around.  This is good for kids’ bodies and minds and getting dirty exposes them to bacteria and germs that ultimately help build strong immune systems. 

After all, children are going to get dirty – that’s just part of growing up.

By being role models and teaching (and showing) children what to do to keep their immune systems healthy, we can encourage their good choices and watch them grow into healthy and balanced young adults.

REFERENCES:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC121401/

https://health.clevelandclinic.org/how-to-boost-your-kids-immunity-heading-into-the-new-school-year/

Gratitude is one of the most soul-nourishing acts you can do; it can heal your heart, lift your spirit, and raise your joy and well-being levels. While showing appreciation for someone or something else can become a wonderful part of your daily practice of meditation, kindness and connection.

Everyone loves hearing these magic words, ‘Thank you or ‘I really appreciate it’. We all recognise that warm glow of having someone express their thanks to us – whether it’s a loved one, a friend, a colleague or even just a random stranger we’ve held a door open for.

Gratitude, the dictionary tells us, is the quality of being thankful and the action or feeling of showing appreciation for kindness. But why does it matter so much, and what are the best ways to express it?

Research has shown that experiencing gratitude has physical, psychological and social benefits, according to a 2012 study published in Personality and Individual Differences reported in Forbes.¹

When we receive thanks, it sparks the production of dopamine and serotonin in our brain. This enhances our mood, helps us manage stress, and alleviates anxiety and negative emotions. The more these positive pathways in our brain are reinforced, the faster our mindset shifts to a happy and optimistic perspective.²³

But gratitude doesn’t just affect the receiver – it also has a beneficial impact on the wellbeing of the person doing the thanking. We have a human need to give help as well as accept it, and when we do, we’re viewed as more likeable and more empathetic. This promotes better communication and cooperation – in short, it helps us develop social connections and integrate within a group. These constructive feelings generate enthusiasm and resilience within ourselves that can boost everyone around us. As a result, gratitude has the incredible impact of helping us sustain good relationships, build better communities and make our lives better. 

And the best part? We all have daily opportunities to show gratitude in the workplace, at home, at school and within our community. Whether a family member or just a fellow shopper in the supermarket, affirming and celebrating others creates waves of positive energy. 

We all have different ways of expressing ourselves, so let’s look at 5 ways to show gratitude.

1. Powerful words: there are so many different ways to say “thank you” that can really help get the message across and brighten someone’s day: “I can’t thank you enough”, “I’ll never forget what you did for me”, “you’re a star”. You can do this in person, via a phone call, an email or a handwritten card, or even just with a note stuck on a co-worker’s desk. People love to hear or read that their help mattered, so personalise your message by explaining why it meant so much to you. 

2. With a hug: whether it’s a full-on bear hug or just a light touch on the arm, never underestimate the importance of physical contact. It activates the parasympathetic nervous system to flood you with feel-good endorphins, helps you get a good night’s sleep, and stimulates your immune system. You can also use body language like eye contact, smiling, and laughter, which helps people feel more connected to each other.⁴

The pandemic has prevented much of the human contact and connections that we so desperately need as humans, so as we emerge, this is a great time to really connect with people you haven’t seen such as relatives and friends and give them a hug or a warm embrace. Express how grateful and thankful you are for having them in your life, and they will sense your deep feelings of gratitude through both words and touch.

In psychology today, they suggest that up to 90% of our communication is non-verbal; our body language, eye contact, and touch are really doing the talking. Therefore we must show others how we care, connect and appreciate them through touch as well as words.⁵

3. Give a thoughtful gift: something that tells the other person you’ve really recognised what they did for you, and that you’re still thinking of them even after the favour. You don’t have to spend a lot of money; it could be something as simple as a bar of chocolate, a packet of sunflower seeds, bake a cake or flowers from your garden. 

In fact home-made gifts are often more thoughtful because you have taken the time and effort to really think about what the person would really like and you’ve put your love into making it. Cakes are great but also think about a homemade card or crafted items.

4. Give your time: Sometimes, your time is the most precious gift you can give. Be present and listen to understand, not just respond. Putting away your phone and patiently opening your ears and heart to someone can be one of the most moving ways of showing gratitude and kindness.

When we make a safe, welcoming space with quality time for someone who has supported us, we show that we value their friendship in giving as well as taking.

The great thing is that gratitude spreads as a result of having a strong network of people around you but also when you create one for someone else. Having a solid support system around us can help us increase our sense of wellbeing and overcome challenges and obstacles in everyday life. It’s also been reported that human connection reduces illness, loneliness, and isolation and can improve our life expectancy.⁶

5. Acknowledge in public what someone has done for you. Praise can often feel more meaningful when we “overhear” it. You could do this for a friend or local business by using social media to write a gratitude post; a colleague could send an email to their boss or team highlighting their contribution to your project or problem. Businesses really appreciate a testimonial or a review; think about this in terms of friendships too.

How can we show gratitude to ourselves?

Gratitude is not just about what we express to others; it’s also incredibly important to express it privately to ourselves because people who feel grateful are happier and significantly improve wellbeing. A regular gratitude practice can also be easier to navigate through challenging experiences. So, our final suggestion is all about manifesting gratitude as a spiritual practice to guide you through difficult times. 

Practice self-gratitude by making a conscious effort to look for positives every day. You could try writing in a gratitude journal, speaking aloud to yourself in the bathroom mirror before bed, or teaming up with a ‘gratitude buddy’ to share three things every evening that made you feel lucky.

Take a moment to notice the sunshine, hearing your favourite song on the radio, or the good luck of finding a car parking space right where you needed it, and you’ll create a positive feedback loop that helps you appreciate the small joys of life.

How do I start a gratitude journal?

There’s no right or wrong way to start your own journal; it’s really about what works for you. The important thing is that you do it.

• Find a notebook or journal that you like. It doesn’t have to be fancy but something that you can carry with you if necessary.
• No-one but you need to see your journal, so neatness, spelling and grammar don’t matter.
• If you prefer to doodle, draw, or stick things in, go for it! A visual representation of what you’re thankful for often can evoke more emotions and memories than a few words.
• Try and create a daily practice of writing in your journal every evening or morning – whatever is best for you. Some people find that noting down their thanks at the end of the day helps them offload the business and noise so they sleep better. While others like to wake and give thanks for the day ahead. Remember, whatever works for you.
• You don’t need to write an essay every day. Three simple words will do it: For example, you could write – family, health, roof. It’s as simple as that but make it meaningful and honest to you.
• Alternatively, you can make this more of a meditation practice, writing and reflecting on your thoughts. Jot down something that happened that you are thankful for, for example: ‘today I am thankful for my colleague helping me to finish a task at work.’

Then just sit quietly and consider how it made you feel, how much you appreciate their time and consideration, how thankful you are for kindness, compassion and friendship. Just let your mind rest on gratitude for a few moments.

Making your gratitude practice a daily habit will not only improve your own health and wellbeing, but you will naturally be mindful of showing others your gratitude every day. Even the little things count!⁷

The Dalai Lama said that “the roots of all goodness lie in the soil of appreciation for goodness”, and it’s true that consciously practising gratitude can actually change your perception and experience of life. Gratitude is a two-way gift for both parties, encouraging a healthy mindset and boosting our physical, emotional and mental wellbeing.

1. 7 Scientifically Proven Benefits Of Gratitude That Will Motivate You To Give Thanks Year-Round [↩]
2. How Gratitude Changes You and Your Brain [↩]
3. Giving thanks can make you happier [↩]
4. Understanding your parasympathetic nervous system for great sleep and less stress [↩]
5. Is Nonverbal Communication a Numbers Game? [↩]
6. You know you need human connection. Here’s how to achieve it [↩]
7. Gratitude Journal [↩]

This is how laughter affects our body

“A day without laughter is a day wasted,” Charlie Chaplin once said. And he isn’t the only one to think this. Dr Lee S. Berk of the Loma Linda University School of Allied Health Professions, and one of the pioneers of laughter research, also encourages people to laugh every day. Why does a researcher agree with a comedian? Because laughter is healthy.¹ If you want to know how laughter can contribute to a healthy lifestyle, check out our article.

Gelotology — the study of humor or laughter

We have all heard the phase “laughter is the best medicine,” but what many people don’t know is there actually is science behind it. “Gelotology” (from gélos, meaning laughter) is the study of laughter or humor. Although researchers like William F. Fry and Lee S. Berk were initially ridiculed for their extraordinary field of interest, it has since become established as a recognized discipline.

Stanford professor William F. Fry was one of the first people to look at the psychological and physiological effects of laughter in the 1960s. Today his studies are regarded as the foundation of gelotology as Fry found that laughter increases the activity of certain cells in the immune system responsible for killing infectious pathogens.²

Is laughter really healthy?

When we laugh, happiness hormones (endorphins) are released.³ But laughing isn’t just about being happy — it is also healthy. Laughter researchers attribute several positive effects on our bodies to laughter. For instance, laughter can have a positive impact on the immune system.⁴ Experts also found that the stress hormone cortisol can be lowered by laughing. (https://news.llu.edu/research/laughter-fool-proof-prescription)) Have you ever tried to use laughter to combat stress? Laughter therapies have not only been found to help reduce stress but also to reduce pain.⁵ Humor research is giving the phrase “laughter is the best medicine” a whole new meaning.

Laughter can support the cardiovascular system

Michael Miller, from the Department of Cardiology at the University of Maryland Medical Center, together with William F. Fry, who is carrying out research at the Department of Psychiatry at Stanford University’s Medical School in Palo Alto, found that “mirthful laughter” can keep the blood vessels healthy.³ Their results are based on a study in which randomly selected subjects were first shown a comedy, or humorous TV program, followed by a film that would trigger mental stress. The subjects’ blood pressure was measured during the experiment.

The study showed that blood pressure measurements, taken after watching a film that causes stress, differ from those taken after watching a comedy that stimulates laughter.³ The results can be explained by the fact that we take in more oxygen than usual when we laugh, due to increased breathing. As a result, our pulse increases and blood pressure rises. After laughing the blood pressure drops again. As we are exposed to mild stress when watching serious, non-humorous films and series, this has the opposite effect on blood pressure.³

Whether it’s the latest comedy that’s showing in the cinema or a funny situation in our everyday lives, laughter can stimulate blood circulation and support the entire cardiovascular system.

Laughter can have a positive effect on the immune system

Negative thoughts can trigger chemical reactions and therefore induce stress – which in turn can weaken our immunity. Positive thoughts and genuine laughter, by contrast, can help to reduce stress, strengthen the immune system and protect the body from disease.⁴ Happiness helps our mental wellness. Lee S. Berk is convinced that happiness can also be an effective immune response.⁶

In a study with other laughter researchers, Berk wanted to find out whether humor therapy and the mirthful laughter it brings can actually serve a preventive function and have a positive effect on our immune system.⁷ For this purpose, 52 healthy male volunteers were shown a humorous video and had their blood taken before, during and after. The laughter researchers concluded that laughter associated with humor can have a positive effect on our immune system.⁷

Laughter against pain — the most natural pain reliever

We all know that laughter makes us happy. But have you ever considered endorphins as our body’s natural pain relievers? Laughter is not just able to support your immune system – it can also be used as a therapy.

British researchers found that laughter is associated with an increased pain threshold.⁵ Similarly, to their colleagues in the field of laughter research, they initially played funny comedies and sober documentaries to the subjects taking part in their study. They then expanded their investigations to test the effects of laughter on the pain threshold, even under natural conditions, during a humorous theatre performance. Before and after viewing the video clips, or the play, the test subjects underwent a pain threshold test.

In both cases the results of the British research group confirmed that our pain threshold is significantly increased when we laugh.⁵ If we are serious, or do not laugh genuinely, the pain threshold remains unchanged – or may even drop. According to the laughter researchers, the best explanation for the results is the effect that happiness hormones released by laughter have on pain.

Laughter to combat stress — a simple form of relaxation

When we laugh, we get a boost of energy and the opportunity to switch off properly. Therefore, laughter can be a great form of stress reduction.⁴ In his numerous gelotology studies, Lee S. Berk found that laughter can cause positive stress (eustress) and therefore reduce negative stress (distress).⁶ This kind of stress reduction brought about by laughter is due to the fact that laughter reduces the stress hormone cortisol in our body.

A study at Indiana State University’s Sycamore Nursing Center also found that laughter can reduce stress.⁸ The research group investigated the reaction of 33 healthy female subjects to humorous videos and tourism videos. While the group watching comedy videos that made them laugh saw a drop in stress markers the stress levels of the subjects in the other group remained the same.

The physical symptoms of stress can also be reduced by laughter as laughter can stimulate blood circulation and lead to muscle relaxation — both reactions of our body that can help reduce stress.⁴

Laughing as a workout? 

Do you ever wake up with sore muscles even though you didn’t exercise the day before? If so, you must have had a good laugh. When we laugh up to 300 muscles contract, mainly in the face, chest and stomach.⁹ As well as our muscles, our respiratory system is involved when we have a good laugh.³ Our lungs expand, and our abdominal muscles and chest stretch, working out almost our entire body.

When we exercise our body is very active for a short time. The heart pumps oxygen-rich blood through the body and the metabolism is stimulated. When we have a good laugh, the body reacts in a similar way.⁹

However even people who laugh a lot should still stay active and ensure healthy nutrition.

Have you ever heard of laughter yoga? No joke, this type of yoga really exists. Laughter yoga is based on the idea that you can make yourself laugh and benefit from this.¹⁰ Laughter yoga is now widespread and you can be sure to find a laughter yoga group near you. Try it out and keep yourself healthy with laughter. 

Strengthen relationships with humor

Laughter not only affects our health but also our relationships. As Victor Borge put so well, laughter is the shortest distance between two people. Laughing together can strengthen our interpersonal relationships and understanding of each other.¹¹ Besides, it’s a great feeling to infect other people with your laughter, don’t you agree?

Whether in private or at work, laughter contributes to good will and harmony. Sharing a laugh can therefore also facilitate communication and collaboration.¹¹ In situations of stress or conflict, laughter can defuse the situation and promote teamwork.

Take life with a pinch of humor. Doing so can help you support your health and your social environment.

1. https://news.llu.edu/research/laughter-fool-proof-prescription [↩]
2. “Live Better: A Healthy Laugh” in SA Mind 16, 3, 90–91 (October 2005) doi:10.1038/scientificamericanmind1005-90 [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2814549/ [↩] [↩] [↩] [↩] [↩]
4. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456 [↩] [↩] [↩] [↩]
5. https://royalsocietypublishing.org/doi/10.1098/rspb.2011.1373 [↩] [↩] [↩]
6. https://news.llu.edu/research/laughter-fool-proof-prescription [↩] [↩]
7. https://pubmed.ncbi.nlm.nih.gov/11253418/ [↩] [↩]
8. https://pubmed.ncbi.nlm.nih.gov/12652882/ [↩]
9. https://www.planet-wissen.de/gesellschaft/psychologie/lachen/pwieistlachenwirklichgesund100.html [↩] [↩]
10. https://www.researchgate.net/publication/262535370_The_impact_of_laughter_yoga_on_subjective_well-being_A_pilot_study [↩]
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2814549/ [↩] [↩]

Sometimes it’s worth stating the obvious: our world would be a better place if we were all a bit kinder towards each other.  So how can we make that happen?

I read somewhere that today, generosity is almost as endangered as rainforests – as we all strive to pursue our own happiness. But don’t we all remember a time when we helped someone in need – and by supporting the other person, we ourselves experienced a happiness that came with the realization that we’ve just made the life of another person a bit easier.

That memory can be a great motivation to continue being generous: with our time, knowledge, friendship – and yes, if necessary, also with our money. To be generous means overlooking minor mistakes. It means not always having it our way. It means sometimes taking a step back on the pavement when someone else is clearly in a hurry. Generosity is probably one of the most understated, yet necessary qualities in our lives today.

It’s easy to spread generosity…

In a 2012 study from Cornell University, the authors describe a phenomenon known as “paying it forward”: Imagine yourself standing in a queue to get coffee and, as an act of generosity, the person behind you picks up your bill, and the person behind him his, and so on. That’s exactly what happened in a fast-food drive-through in the USA in 2012:  226 customers picked up the bill of the person ahead of them in line – without having to do so. An amazing, and quite obviously contagious gesture. ((https://www.nytimes.com/2014/03/16/opinion/sunday/the-science-of-paying-it-forward.html))

Social contagion is an interesting idea as it offers us a new perspective on the concept of reciprocity, which is often associated with generosity. Reciprocity describes the feeling of having to return a favor or expecting something in return for our generosity. Reciprocity is a direct relationship between the giver and the recipient of a generous action, rather than the contagiousness of generosity. How is that?

On the one hand reciprocity means that you may have been helped in a difficult situation and you feel you’d like to give something back – that’s a wonderful motivation to donate time or money to charity. Yet if giving feels like an obligation or driven by an agenda (if I do this, that person will owe me) – this may be a good point to take a step back and consider why we’re giving something. Did you ever find yourself shopping for a gift for someone merely because that someone had given you a gift? And how much of your gift was then actually motivated by the feeling of having to return a favor, rather than your joy of finding the perfect gift for this special person?

On the other hand – if you spontaneously decide to be generous towards someone and someone else, who witnesses your good action, takes this inspiration forward – this is a wonderful, indirect and contagious way of being generous.

Because true happiness comes from giving generously without expecting anything in return. ((https://www.swissinfo.ch/eng/sci-tech/warm-fuzzy-feeling_being-generous-makes-you-feel-happier-a-study-reveals/43325688))

There are so many ways we can be generous. We can offer advice – if someone asks for it. Or how about volunteering with a charity: reading to children or giving time to older people who are otherwise lonely. We can write a restaurant review online, create free open-source software, we can leave honest product ratings online or stop to help someone to change a tire on the side of the road. Or simply make some time to sit quietly, and listen to someone in need, giving them the space and time to articulate what’s been troubling them – and thereby find a bit more peace of mind.

If we can walk away, being happy about having just listened, without expecting a favor in return, then we’ve been truly generous. And we’ll feel a deep happiness that comes from this wonderful gift we’ve given to someone else.

Inspiring others to be generous is something we can easily do: by being generous ourselves. We think this is a great way to spread some good in our world!

The term ‘toxic emotions’ is regularly used, but what are they exactly?

They are feelings of anger, guilt, shame, anxiety, fear, self-loathing, regret, bitterness, and resentment – feelings that bring no positive benefit to our lives or our mental wellbeing. These are all toxic emotions that are harmful not just to us but to everyone around us, at home and at work. Toxic emotions, when left unchecked, can impact our mental and physical health. Fortunately there are many ways you can learn to deal with toxic emotions and align your thoughts with positive patterns.

Protecting yourself and your loved ones from the consequences of too much negativity starts with an understanding of how your emotions influence the world and how the world influences your emotions. It’s a two-way path—or better yet, a web of connections. No wonder it has been said that it’s easier to catch an emotion than it is to catch a cold.

Why is it so easy to find yourself feeling toxic emotions?

Research on a range of habits and feelings, both good and bad, reveals that they can be contagious. For example, a study of interpersonal chemistry through negativity found that sharing negative ideas about a third party is particularly effective in promoting closeness between people. In other words it’s bonding over a mutual dislike of someone else.¹ While this may create an initial bond, it is hardly a healthy basis for a friendship. This is likely a holdover from primitive times when there was survival benefit in small groups of humans bonding together and seeing other groups as “the enemy.”

Today such bonding patterns have become dysfunctional and may have an “anti-survival” effect. In other words, what used to help us survive is now a force that attracts negative people and bad influences into our lives. This is compounded by unrelated findings that show your chances of being unhappy are doubled after you come into contact with just one negative experience.²

How to deal with toxic emotions?

Luckily happiness and acts of kindness are contagious too. Just like learning how to deal with toxic emotions, you can also learn how to feel more positive ones. The effects of performing one good deed can spread outward through complex social connections affecting people you may never meet.³ Perhaps better still, for every “happy” friend you have, your chances of being happy yourself increases by almost 10 percent.⁴ We tend to attract into our lives the thoughts and emotions we focus on. On top of that, a primitive instinct to mimic our companions’ expressions, body language and speech makes us even more susceptible to “catching” emotions from the people we interact with the most.⁵

It’s clear that our emotions affect the people around us and that the people around us affect our emotions.⁶ Naturally, it follows that if you surround yourself with people who dwell on negative experiences and toxic emotions, you will begin to align yourself with the same thoughts and experiences.

Conversely if you spend your time with people who focus on joy, gratitude, happiness and other positive emotions, you will find your own thoughts and emotions to be aligned with positive things, people, experiences, ideas and concepts.

This is easiest to do at home, where we have the most control over our lives. You choose who to let walk in your door, what music is played on the stereo and what channel the television is on. It might seem trivial at first but these environmental factors can have a major impact on your emotional state.

After a stressful day, coming home to your personal sanctuary and spending time with positive-minded friends, listening to uplifting music, watching a light-hearted show, reading a motivational book or doing any other activity that helps you feel less stress will help you realign your thoughts with positive frequencies and will reduce the risk of toxic emotions taking hold.

How to deal with toxic emotions at work

At work it can take a little more practice to avoid catching toxic emotions. This is because often we can’t choose the people we have to spend time with. Whether it’s a boss who shouts at subordinates or a co-worker who gossips about people in the office, sometimes there is no avoiding negativity in the workplace.

When toxic emotions abound, the best way to avoid becoming infected is to bolster your positive thoughts by seeking out other people in the office who want to keep a positive outlook and find joy at the office. When you invest time and energy in these relationships, your own good deeds and positivity will ripple through the office and counteract negativity. The effect can snowball as more and more co-workers feel the difference made by not dwelling on toxic feelings which can lead to not just less stress and better feelings but also improved cooperation, decreased conflict and increased work performance.⁷

Whether you’re at work, at home, out with friends or meeting new people at a dinner party, always remember that you don’t need to react to every negative influence you come across.

Negatively focused people often seek out others to join them. When you consider what toxic emotions are, you will most likely be able to recall a conversation in which someone tried to get you to complain about another person or situation. The next time this happens to you, remember that you don’t have to react. You don’t have to agree and let negative emotions take hold. You also don’t have to confront the person which can spark an argument.

What if you can’t avoid a toxic person or environment?

If you have no choice but to be around people displaying toxic emotions, your most viable option is to simply not let the negative comments influence you. Take a moment to examine your own inner thoughts and make sure that you are staying true to your desire to focus on positive thoughts and experiences.

When possible, remove yourself from the situation quickly but politely. At work, this can be as easy as saying you have a deadline to meet. At a dinner party, you can excuse yourself to refresh a drink.

Much like germs, emotions are contagious. And if we don’t take some precautions, we can catch toxic emotions without realising it. The absolute best way to bolster your immunity to toxic emotions is to surround yourself with other people who intentionally align their thoughts with positive frequencies.

1. Bosson, Jennifer K., Amber B. Johnson, Kate Niederhoffer, and William B. Swann. “Interpersonal Chemistry through Negativity: Bonding by Sharing Negative Attitudes about Others.” Personal Relationships 13, no. 2 (2006): 135–50. https://doi.org/10.1111/j.1475-6811.2006.00109.x [↩]
2. Hill, Alison L. et al. “Emotions as Infectious Diseases in a Large Social Network: The SISa Model.” Proceedings of the Royal Society B: Biological Sciences 277.1701 (2010): 3827–3835. PMC. Web. 3 May 2017 [↩]
3. James H. Fowler and Nicholas A. Christakis. “Cooperative behavior cascades in human social networks.” PNAS 2010 107 (12) 5334-5338; published ahead of print March 8, 2010, doi:10.1073/pnas.0913149107 [↩]
4. Christakis, Nicholas A, and James Fowler. “SOCIAL NETWORKS AND HAPPINESS.” SOCIAL NETWORKS AND HAPPINESS | Edge.org, n.d. https://www.edge.org/conversation/social-networks-and-happiness [↩]
5.  Colino, Stacey. “Are You Catching Other People’s Emotions?” U.S. News & World Report, n.d. https://health.usnews.com/health-news/health-wellness/articles/2016-01-20/are-you-catching-other-peoples-emotions [↩]
6. Larson, Reed W., and David M. Almeida. “Emotional Transmission in the Daily Lives of Families: A New Paradigm for Studying Family Process.” Journal of Marriage and the Family 61, no. 1 (1999): 5. https://doi.org/10.2307/353879 [↩]
7. Barsade, Sigal G. “The Ripple Effect: Emotional Contagion and Its Influence on Group Behavior.” Administrative Science Quarterly 47, no. 4 (2002): 644. https://doi.org/10.2307/3094912 [↩]

Life throws us curveballs when we least expect them and there are many situations we may have to deal with that will test our feelings of being able to cope.

Whether it’s the breakdown of a relationship, a job that doesn’t give satisfaction or a health concern, it can seem hard to steer clear of drama and worry at times. Even if everything is going smoothly, we’ve all experienced how something like a global pandemic can turn our plans upside down.

The challenging days will pass though, and—while it might seem difficult—it’s important to focus on the fact that things will get better, and to rely upon your own mental strength and resilience to help you while you are waiting.  

Mental strength and resilience – what’s the difference?

Mental strength and resilience are closely related, but there is a difference. Resilience is the ability to cope with a situation as it arises, but this doesn’t necessarily make you mentally strong. You might be able to cope—but are you doing so in a positive way, rather than simply gritting your teeth and waiting for the moment to pass?

Mental strength is the capacity of an individual to deal effectively with stressors, pressures and challenges and perform to the best of their ability, irrespective of the circumstances in which they find themselves.¹

The difference is a subtle but important one. It’s the distinction between surviving and thriving.

Building mental strength is fundamental to living your best life. It helps us have meaningful social connections and gives us the confidence to try new things, as well as the coping mechanisms to handle whatever life sends our way. The best part is that wherever you are currently, you can always work to develop your mental strength further. Check out our top 3 tips for better mental strength:

• Learn to think positively

It might seem easier said than done, but even if it doesn’t come as naturally as you would like, you can learn to think more positively. You only have to look at Navy SEALS or Olympians to see what the power of the mind can help them achieve. The first step to positive thinking is to recognize when you’re being negative. Don’t beat yourself up over it but acknowledge it and then work to change it. Rather than thinking ‘I might fail’, try telling yourself that you might succeed—but that even if you don’t, as long as you try your best then it really doesn’t matter. Often, by simply deciding you are going to feel something, it becomes easier to actually then feel it. This is known as manifestation—decide to think positive thoughts and they will come. If you wake up in the morning feeling fine and people start telling you throughout the day that you look unwell, by the evening you will probably start to feel that way. Likewise, if you constantly tell yourself to be happy, you are more likely to manifest that emotion and actually be happy.

• Meditate and take time for yourself

In a busy world where we’ve all got responsibilities for others, it’s important to also allow yourself to slow down and focus inwards. Meditation is a great way to calm the mind and allow yourself to be present in the moment; to reset and face the day with a fresh and more positive viewpoint. Research has even shown that meditation and mindfulness can reverse the DNA that leads to depression on a molecular level,² which is pretty incredible! Ivana Buric, from the Brain, Belief and Behaviour Lab in Coventry University’s Centre for Psychology, Behaviour and Achievement explained that “millions of people around the world already enjoy the health benefits of mind-body interventions like yoga or meditation, but what they perhaps don’t realize is that these benefits begin at a molecular level and can change the way our genetic code goes about its business.” In her research, she explains that activities like meditation leave a molecular signature in our cells, which actually reverses the effect of stress or anxiety by changing how our genes are expressed. 

• Take time to move your body too

Your body is as important as your mind when it comes to mental strength. Physical and mental health go hand-in-hand and if one suffers, the other can too. Exercise has been shown in studies to increase levels of serotonin and dopamine in the brain—the ‘feel good’ chemicals,³ which can reduce depression and help give mental clarity to focus on things in a clear and calm way.

Embedding resilience in children

Children, in particular, are strongly influenced by the actions and behaviors of those around them. They’re like little sponges soaking up what they see and what they learn from us, which is why it’s so important to work on our own mental strength in order to help them develop theirs.

Children learn from others so it’s a good idea to expose them to people who will care for them, have their best interests at heart and be a positive influence on them—friends, family members, teachers and coaches might all fall into this category. Let them know that they are not alone in life and there are people who have their best interests at heart to turn to if ever they need support.

It’s also important to give children opportunities to learn and discover on their own, whether through creative play or strategic play—board games are a great way to teach impulse control and the need to be patient and take turns, as well as giving an opportunity for mental flexibility and changing ways of thinking for a better outcome if a situation suddenly changes.

Don’t be scared to ask for help

Building mental strength takes time and practice, and if you’re struggling, it’s important to know you are not alone. Life can be tough and finding it hard to navigate is nothing to be ashamed of. If you’re feeling unsure as to whether you can cope, it’s always best to reach out and talk to someone about your feelings, whether it’s a friend or family member, or a professional. If you find yourself feeling sad or angry, irritable, stressed or easily frustrated, these are all signs that you might not be coping and should seek help.

1. https://www.mentaltoughness.partners/developing-mental-toughness-peter-clough-doug-strycharczyk/ [↩]
2. https://www.sciencedaily.com/releases/2017/06/170615213301.htm [↩]
3. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1600-0838.2009.01049.x [↩]

How can developing mindfulness support positive mental health?

Positive mental health is determined by a variety of factors and while it’s impossible to control everything that happens around us, developing mindfulness can be a strong step in the right direction when it comes to experiencing greater happiness and a positive state of mind. 

Why should you eat healthy, high-frequency energy foods?

“If you want to find the secrets of the universe, think in terms of energy, frequency and vibration.” – Nikola Tesla

We’re not just a physical body – scientifically speaking, we’re a source of energy that is bound together by an energy field. Everything with energy vibrates, and the higher the energy, the higher the frequency of this vibration.¹ High-frequency foods help us to increase our natural energy vibration and in doing so, we’re better-able to connect with ourselves and rid our minds of unhealthy thoughts.  Foods with a high vibrational energy include organic fruits, herbs, vegetables and nuts.² By contrast, low -frequency foods, such as meat, poultry and sugar, as well as foods that are highly processed, chemically or genetically altered or contain chemical additives, can result in ill health when eaten in high amounts.

Why is it important to keep hydrated?

Dehydration makes you feel physically unwell and can also affect your mental health.³ The human brain is composed of around 75% water and as soon as this level starts to drop, circulation slows and blood and oxygen move around the body more slowly.⁴ Even mild dehydration affects how you think and feel. If you can’t think clearly, it’s difficult to be fully mindful and to experience happiness.

Why is movement vital for mental health?

Evidence suggests that physical activity and exercise probably alleviate some of the symptoms associated with a negative state of mind. In addition, scientific studies have concluded that exercise might help with improving self-image, social skills and cognitive functioning, as well as reducing the symptoms of anxiety.⁴ Try taking a stroll in the fresh air or going for a gentle swim. You’ll soon see that it’s difficult not to feel in a more positive state of mind after this.

Why is sleep so important?

Anyone who has ever suffered a bad night’s sleep will tell you that their brain probably wasn’t firing on all cylinders the following day. Lack of sleep can leave you feeling mentally exhausted, emotional and unsettled in your surroundings. Try to get eight hours of quality sleep each night.⁵ Set a routine and go to bed at the same time each evening.

Try to wake up at the same time each morning (even on weekends!) and don’t stare at your phone or other electronic devices before you sleep as they can keep your brain alert and prevent you from relaxing fully.

Why is elevating your thoughts the key?

The law of attraction states that what we put out into the universe; we will receive.⁶ If you want to attract joy and happiness, you need to make an active effort to put those messages out there. Don’t focus on what you don’t want from life but concentrate on what you do want. Set meaningful goals and strive to make the very most of every single day.

Why is altruism beneficial to mental health?

Doing something kind for someone else doesn’t just benefit them – it can benefit you too. Connecting with people, and taking time to help them, can create positive vibes and help enhance your sense of purpose and wellbeing. Helping others has been scientifically shown to reduce stress and improve both your physical and mental health, leading to a sense of calm and ease and enabling you to increase your confidence, happiness and optimism.⁷ Ultimately, by helping others, you too could lead a happier, more fulfilled life.

Your state of mind isn’t something you can focus on in isolation. Different aspects of our lifestyle, including your physical health, can all contribute to achieving a positive state of mind.

1. Full on happiness: Vibrational Frequency 101 + Foods to increase it [↩]
2. Mindbodygreen: How to make sure you’re eating high-vibrational food [↩]
3. https://psychcentral.com/news/2012/02/20/dehydration-influences-mood-cognition/35037.html [↩]
4. AIFC: How important is water and hydration to mental health? [↩] [↩]
5. NCBI: The relation of physical activity and exercise to mental health [↩]
6. The Law of Attraction: What is the law of attraction? Open your eyes to a world of endless possibilities. [↩]
7. Mental Health Foundation: Doing good does you good [↩]

Gratitude is an attitude: it may sound corny, but the truth is that if you seek out good things, you can always find them and the best part: your physical and mental well-being will improve overwhelmingly.

Sometimes we struggle to see the good in the world, and even in our day to day lives – we focus on what we do not have and what we are lacking. But we need to focus on what we do have; taking a moment every day, to show gratitude, not for anyone else but our own emotional and mental wellbeing.

The experience of gratitude encourages us to appreciate what is good in our lives and compels us to pay this goodness forward. People with more grateful dispositions report being happier and more satisfied with their lives. Gratitude also functions as social glue that nurtures the formation of new friendships, enriches our existing relationships, and underlies the very foundation of human society.

In today’s fast-paced, monetized world, we can fool ourselves into thinking we should measure our lives and fortunes in terms of physical possessions and material objects. But this would be a mistake.

You see, sometimes we have it backwards: Happiness and joy that comes from owning stuff and collecting possessions do not provide gratitude, for this is short-term and shallow. This would explain why many of us feel unfulfilled and lonely at times.

Instead, gratitude itself (the daily ritual of showing grace for what we have that cannot be measured in material terms) brings us joy and a sense of fulfilment that could never be filled with objects or possessions.

Showing gratitude is simple, so why do we forget to take a moment each day and do it?

We’re not ungrateful or thankless, but we are busy, and sometimes the simplest things get forgotten. But today, perhaps more than ever before, we need to find ways to improve our mental well-being providing time to pause, find peace and a deeper understanding of what we need emotionally.

Watching the news, listening to others moan and complain, pressure at work - we can become so overwhelmed to the point of drowning in negativity. We forget that there is so much to be thankful for, so we must remind ourselves daily that our lives could be driven more positively by a strong sense of gratitude and appreciation for all that we have.

When performing a simple ritual every day, even if it’s just 5 minutes to begin with, you’ll quickly start to realize a shift in your mindset towards positivity and joy.

The impact of gratitude on our mental well being

Much research and study have been undertaken on gratitude and its impact on our emotions, mood, mind and mental well-being.

Two psychologists, Dr. Robert A. Emmons of the University of California, Davis, and Dr. Michael E. McCullough of the University of Miami, have done much of the research on gratitude.

In one study, they asked all participants to write a few sentences each week, focusing on particular topics. One group wrote about things they were grateful for that had occurred during the week. A second group wrote about daily irritations or things that had displeased them, and the third wrote about events that had affected them (with no emphasis on them being positive or negative). After 10 weeks, those who wrote about gratitude were more optimistic and felt better about their lives.

While there is no evidential proof of the connection between gratitude and mental well-being, the following thoughts are widely supported

Gratitude reduces a multitude of toxic emotions, from envy and resentment to frustration and regret. Robert Emmons, a leading gratitude researcher, has conducted multiple studies on the link between gratitude and well-being. His research confirms that gratitude effectively increases happiness and reduces depression.

Proof or not, the long-term effects of a daily gratitude practice can bring joy and positivity to those doing it. It’s simple to do; you need no equipment and you can begin right now.

Start your gratitude practice

Below is a list of questions that will help you shift your focus towards a life filled with gratitude.

But before you begin with, consider these simple steps.

1. There is no right or wrong answer to each question.
2. Your practice is your own; even if you begin with 1 question per day, that’s great!
3. You can perform this practice in your head, out loud or write it down.
4. Many people create a gratitude journal: it can help to focus even deeper – the time taken to write can help embed the thought.
5. Try to make your process a moment for yourself – this should not be another chore, so whatever way it works for you is best.

Gratitude Icebreaker Examples

Now let’s focus on some of the questions you could ask yourself. Again, these questions are simply prompts to get you started; you may think of others and develop your own over time.

1. What can I give gratitude for today?
2. Who am I thankful for in my life?
3. Why am I thankful for them?
4. What is the best thing that has happened today?
5. What good things are possible today?
6. I am thankful for my body because?
7. What opportunities have I been given that I am thankful for?
8. What am I looking forward to in the future?
9. I am warm, sheltered and fed, how can I share my gratitude?
10. What do I love about myself?
11. What do I love about my body?
12. What do I love about my brain?
13. What do I love about my partner?
14. What do I love about my children?
15. What am I thankful for in nature?
16. Which experiences am I thankful for?
17. What was good about work today?
18. Which colleagues and friends am I thankful for?
19. How can I share my gratitude with strangers?
20. What have others given me that I am thankful for?
21. As I sit and look around me, what can I see that I am thankful for?
22. What do I have to look forward to and give thanks for?
23. How am I fortunate without including material things?
24. What can I see out of the window and give thanks for?
25. What have I learned recently that I am grateful for?

Ways to develop your gratitude practice

Many people enjoy this practice daily, while others have found ways to develop and strengthen their practice. Here are some ideas you may wish to try.

• Gratitude Journal: it’s not a special booklet; anything will do, but simply write down your thoughts on your feelings of gratitude. When you’re sad or low and need a boost, then re-reading your thoughts will remind you to reflect on the things you have rather than the things you lack.
• Meditation: taking the time to calm our minds in meditation is also a great moment to show gratitude. Begin your practice by reflecting on what you are grateful for, and then sit quietly in the space of love, peace and gratitude.
• Walking: this is a great way to exercise your body and mind and be with nature. Look around, look up and down and reflect on the amazing world around you. Breathe in deeply and listen to the birds. It will benefit both your body and your mental well-being.
• Write a letter: perhaps you can think of someone you haven’t thanked properly for a good deed or even a friend you can express gratitude for simply being there. You could even write a letter to a higher power to express your appreciation for your faith or forgiveness. Whomever you choose, it can be both powerful and uplifting.

Why is it important to find peace of mind and boost your mental well-being?

Today our lives are fast-paced, busy, distracted and can leave us feeling stressed, rushed and overwhelmed. We are constantly ‘plugged in’ and rarely switch off. Shifting from one screen to another and an itinerary that never ends. No wonder our mental health is suffering:

The mental health charity Mind reported that:

• 1 in 4 people will experience a mental health problem of some kind each year in England .
• 1 in 6 people report experiencing a common mental health problem (like anxiety and depression) in any given week in England

While there is also a dramatic increase in

A 2021 survey of children and young people’s mental health found that 17.4% of children aged 6-16 had a probable mental disorder in 2021

Helping children express gratitude

We must find balance and pause. We can teach our children to find balance too. We can easily help them learn about gratitude while making the process fun. At the end of the day, as we read a story, tuck our children into bed and kiss them goodnight, we can share a couple of moments and talk about what you are thankful for today.

As a parent, it will help you begin your daily habit while teaching your children a lifelong development of a positive attitude filled with gratitude.

The soft purr of a cat as it warms up to you. The cuddle of a dog laying at your feet. The singing of birds as you enter. Pets can provide a wondrous sense of love and connection, special from that of others.

This unique relationship can provide a bounty of mental health benefits, enough to have you thinking that, yes, life just may be better with a pet.

How pets support mental health

Interacting with a pet can boost mood and decrease symptoms associated with anxiety. Togetherness can soothe feelings of loneliness (particularly in those living by themselves). Engaging the sense of touch, as well as making eye contact, can nurture connection with a living being.

Being responsible for an animal can bring purpose and meaning to one’s life. Unconditional love paired with something by your side may cultivate healthy self-confidence. Taking care of another being can develop kindness and compassion.

The opportunity to interact with other people (such as at a dog park), can promote increased socialization. Laughter and optimism can result from animal playfulness. Petting and cuddling with a household pet when stressed can induce relaxation. Attachment to an animal may increase positive and mindful behavior towards animals (particularly in children). Engaging with a pet can give way to living in the moment.

Supporting mental health disorders with pets

In addition to the plethora of general mental health perks, specific disorders may benefit from pets as well.

Research shows that those with ADHD may benefit from a structured schedule of feeding and walking an animal, while those on the autism spectrum may discover an increase in social skills and self-esteem due to the soft and warm sensory experience a pet provides.

Furthermore, those who suffer from post-traumatic stress disorder (PTSD) may find solace in a service dog companion.

And whether it’s through equine-assisted therapy for depression and addiction or a visiting hospital therapy dog that helps to calm anxiety and grief, specially trained animals can provide support for a variety of mental health needs.

What if I don’t own a pet?

While pet ownership has a plethora of perks – both mental and physical – a household animal may not be an option for some. Fortunately, there are numerous ways to still enjoy the advantages provided by these beautiful creatures.

If taking care of your own pet is unrealistic or not allowed in your place of residency, consider:

• volunteering at an animal shelter
• fostering adoptable pets
• offering pet sitting and walking services
• spending time with friends and family who have pets
• taking horseback riding lessons

Exposure to pets and the opportunity to interact with them can be a gift. The unconditional love these cherished animals provide can make them a prized companion teeming with health benefits. 

Helping others and the link between altruism and happiness

Have you ever wondered what altruism means? Altruism is the principle and moral practice of concern for the happiness of other human beings or other animals, resulting in a quality of life, both material and spiritual. Essentially by caring for others, it benefits your own wellbeing.

There is a Chinese saying that states: “If you want happiness for an hour, take a nap. If you want happiness for a day, go fishing. If you want happiness for a year, inherit a fortune. If you want happiness for a lifetime, help somebody.” This explains what altruism means perfectly—happiness is found in helping others.

The scientific link between altruism and happiness

Science has validated the concept that altruism and happiness are directly related. The embodiment of altruism, compassion, empathy, helpfulness and a desire to take care of others is associated with greater wellbeing, health and longer lives. When we embody compassion, both emotionally and behaviorally, we are also acting for our own good, as long as we are not overwhelmed with the helping tasks.¹

Researchers assessed a group of people who had experienced stressful events during a period of one year and determined whether or not they had also provided tangible assistance to friends or family members. They concluded that the people who had given their time and talents to help others were significantly less likely to die during the course of the study.²

What is it about living an altruistic life that creates these benefits?

Several factors may be responsible. To start with, the positive feeling one often receives after helping someone in need is caused by endorphins, and possibly endocannabinoids as well. These are the same feel-good chemicals released during exercise that the body rewards us with when we are taking care of ourselves (or in this case, taking care of others).

Helping others often reminds us to be grateful for what we have. In a time when so many of us are constantly striving to acquire more possessions and comparing what we have to what others have, cultivating gratitude can be extremely rewarding. It helps us let go of desires and more freely live in the moment with what we have—and be happy with that!

Helping others distracts from our own problems

Focusing on doing good for someone else can break negative thought cycles and preoccupations with our own worries. Studies have shown that people with medical conditions reduce their own distress and disability when they counsel others about the same conditions.³

The happiness derived from compassionate living and helping others is a very specific kind of happiness. Revolutionary research from UCLA and the University of North Carolina demonstrates this. Scientists looked at the link between happiness and inflammation which is suspected to be at the root of cancer and other chronic non- infectious diseases. Inflammation is often higher in people who live with high levels of stress. Because stress and inflammation are connected, you might expect those who report they live a “happy” life would experience less inflammation. Not true!

Amazingly, the researchers found that if a person’s happiness was derived from a life of pleasure (also known as “hedonic happiness”), that person still had high inflammation. However, when a person’s happiness stemmed from an altruistic life of purpose (also known as “eudemonic happiness”), low levels of inflammation were recorded.⁴

Altruism without the guilt factor

We sometimes need to be reminded that it is okay to feel good about helping others, rather than believe we are only doing it for selfish reasons. You are making a difference in somebody’s life. That is wonderful and you should allow yourself to embrace that feeling without guilt.

The benefits of altruism and happiness go hand in hand. Both will help you fill your life with more wonderful, positive experiences and feelings.

Research suggests that we are born with an innate desire to help others. Embrace it! Scientists at the University of British Columbia found that children as young as two years old benefit from altruism. When tasked with giving treats to other toddlers, those who gave the treats experienced a greater level of happiness than those who received the treats.⁵

This is proof that we are hardwired to be helpful, and there is nothing wrong with taking pleasure from that. Know that you are a good person and you are not helping others for selfish reasons. Feeling good about the action is just a perk.

1. Post SG. Altruism, happiness, and health: it’s good to be good. Int J Behav Med. 2005;12(2):66-77. [↩]
2. Poulin, Michael J. et al. Giving to Others and the Association Between Stress and Mortality. American Journal of Public Health 103.9 (2013): 1649–1655. [↩]
3. Carter, Sherrie Bourg. Helper’s High: The Benefits (and Risks) of Altruism. Psychology Today. Sussex Publishers, 04 Sept. 2014. Web. 13 July 2017. [↩]
4. Fredrickson, Barbara L. et al. A Functional Genomic Perspective on Human Well-Being. Proceedings of the National Academy of Sciences of the United States of America 110.33 (2013): 13684–13689. PMC. Web. 13 Aug. 2017. [↩]
5. Aknin LB, Hamlin JK, Dunn EW. Giving Leads to Happiness in Young Children. PLOS ONE 7(6): e39211. [↩]

There are so many ways food can contribute to improved mood, which is one of the reasons why our relationship with food is a complicated one.

We do not eat simply to fuel our bodies. We break bread with friends and families, passing on family recipes with fondness. We share meals to grow deeper in relationships, spending hours around a table. Sometimes we reach for sweets or salty snacks during moments of stress, mindlessly eating to calm our nerves. We raise our glasses in celebration to honor and commemorate.

The truth is we are strongly, emotionally connected to food. And that isn’t necessarily a bad thing. Comfort food helps us recall warm memories of childhood. Food is cultural and therefore helps us connect to our larger society. Many of us recall that amazing meal we had on a holiday.

What are mood-boosting foods?

Caffeine and sugar will give an immediate boost but they are not the healthy options as later in the metabolic process they will cause quite a slump. Instead, it’s better to stick to mood-boosting foods that are more sustainable for the body.

That said, dark chocolate—rich in antioxidants and flavanols—has been shown in many studies to improve mood and elevate emotions. Part of that also has to do with the caffeine in it, which makes the case for coffee as a mood booster. But beyond the caffeine, coffee seems to hold some emotional improvement capabilities since one study noted that even when drinking decaffeinated coffee, participants felt improved mood and cognition.¹

The link between food and mental health

When considering food and mental health, pumpkin seeds may not get all the limelight that chia or hemp seeds are getting these days, but these magnesium-packed seeds are a great option for a mood pick-me-up. Magnesium is essential for brain function (as well as a myriad of other body functions, like sleep and bowel elimination).² Unfortunately, many of us have a magnesium deficiency, largely due to the depletion of the mineral in farm soil.

Other nuts and seeds also help with mood because of an amino acid many contain called tryptophan. Tryptophan helps produce serotonin in our bodies. Brazil nuts are high in selenium which is important for brain health. Flax, hemp and chia seeds are all good sources of omega-3 fatty acids, which are well known for mood improvement effects.

Ward off depression with Omega-3

If you are looking to boost your mood with food, there is no better source of omega-3 fatty acids than fatty, oily fish. Wild-caught Alaskan salmon, sardines, arctic char, anchovies and Atlantic mackerel are good sustainable fish options that are high in omega-3s. The Mediterranean diet is an eating lifestyle that emphasizes the consumption of vegetables, fish, whole grains, beans, nuts and seeds and olive oil. In a long-term study of over 15,000 people, those who adhered largely to a Mediterranean diet showed lower rates of depression.³

Mood-boosting herbs and spices

Ashwagandha is a medicinal herb from the Ayurvedic tradition that is considered an adaptogen.

Adaptogens are believed to work with the body’s endocrine system (the hormonal system, essentially) to optimize function, reduce stress and improve mood. Participants in studies reported lower levels of anxiety when taking this herb.⁴ Research suggests ashwagandha reduces cortisol, which becomes elevated with chronic stress.⁵

Eating plays such a strong role in our lives, both socially and for our physical and mental wellbeing. Being creative and eating a varied diet gives us the opportunity to experiment with flavor and benefit from a wide range of nutrients. It’s so important to enjoy what you eat, particularly as you can boost mood with food and benefit your mental health at the same time.

1. Haskell-Ramsay, Crystal, et al. “The Acute Effects of Caffeinated Black Coffee on Cognition and Mood in Healthy Young and Older Adults.” Nutrients, vol. 10, no. 10, Sept. 2018, p. 1386., doi:10.3390/nu10101386 [↩]
2. Inna Slutsky, Nashat Abumaria, Long-Jun Wu, Chao Huang, Ling Zhang, Bo Li, Xiang Zhao, Arvind Govindarajan, Ming-Gao Zhao, Min Zhuo, Susumu Tonegawa and Guosong Liu. “Enhancement of Learning and Memory by Elevating Brain Magnesium.” Neuron, Jan. 28, 2010 [↩]
3. Fresán, Ujué, et al. “Does the MIND Diet Decrease Depression Risk? A Comparison with Mediterranean Diet in the SUN Cohort.” European Journal of Nutrition, vol. 58, no. 3, Apr. 2018, pp. 1271–1282, doi:10.1007/s00394-018-1653-x [↩]
4. Andrade, C, et al. “A Double-Blind, Placebo-Controlled Evaluation of the Anxiolytic Efficacy of an Ethanolic Extract of Withania somnifera.” Indian Journal of Psychiatry, Medknow Publications, July 2000, www.ncbi.nlm.nih.gov/pubmed/21407960 [↩]
5. Chandrasekhar, K, et al. “A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults.” Indian Journal of Psychological Medicine, vol. 34, no. 3, July 2012, p. 255., doi:10.4103/0253-7176.106022 [↩]

Waking up every morning with a sense of calm and contentment is entirely possible when you have established a routine of positive daily habits.

How we wake up and start the day can significantly impact our morning, and the accumulative effect in the long term can improve our overall health and wellbeing.

The healthiest morning routine is one that works for you, supporting your health and lifestyle goals while preparing you for the day ahead. For example, daily habits like waking early, going for a run, eating a well-balanced breakfast and walking to work would appear an ideal scenario of calm, balance and happiness that restores and revitalises our health and mental wellbeing, but it’s not the same for everyone.

How do I begin creating healthy daily habits?

Athletes, leaders and others who strive toward high performance believe that positive daily habits are the foundation of their success. In Brendon Burchard’s bestselling book, High-Performance Habits, he explains how these exceptional individuals can perform at a higher level than others: by developing positive habits. But these habits are just for elite performers; they are often simple yet impactful ways to improve performance for anyone who adopts them.

To begin with, we’d suggest starting with small incremental changes. Grand gestures rarely stick and can be too much all at once, increasing feelings of overwhelm, so start by making small gradual changes to develop daily habits. Think about things like planning your breakfast, setting time aside for a quick run or 10 minutes of meditation before getting out of bed, or even packing your bag ready for work the night before.

A little preparation goes a long way

Preparing yourself mentally and physically will help you achieve your health and wellbeing goals. Let’s think about what you want to change. What do you want to achieve? A smoother morning? Better peace of mind? Clarity and focus in your thoughts? Reduced stress or anxiety? More mobility for your joints and muscles?

Make a list of what you want to achieve with your daily habits, and then think about how you can do it. Keep your list handy for the first few weeks until your routine and habits and established.

Some people keep a list beside their bed while others leave post-it notes around the house to remind them of what to do next. Again, whatever works for you is best!

Here’s our list of top 6 things to help you create a healthy morning routine to improve your health and wellbeing.

1. Start the night before

Nothing sets you up better than a little preparation the night before to create a calm and relaxed morning, whether it’s a work or rest day ahead. You’ll feel content getting into bed that you have planned a smooth morning and done what you can to prepare ahead of time.

If it’s a work day: Get your lunch made, bag packed, and clothes picked out for the following day.

If it’s a rest day: Switch off your alarm, leave a glass of water beside your bed and make sure you have your favourite beverage ready for the morning. Write down any errands you need to run, including any calls or appointments you have.

2. Waking up

Get up as soon as your alarm goes off, you’ll feel better for it, and it won’t put you behind before the day has even begun. Stretch and yawn and help your body to rise by taking in a few deep breaths to awaken the senses. Open the curtains, ideally open a window and breathe the fresh air. The natural light will help your body adjust and gently shift your brain from night to daytime.

3. Meditation

According to research, the practice of meditation can help reduce stress, decrease feelings of anxiety and improve your overall health and wellbeing. Even 10 minutes per day will help you establish an initial habit of doing it, as you gradually work towards a longer practice of up to 30 mins per day.

Begin by sitting quietly without distraction or noise and take a few slow, deep breaths and clear your thoughts. Try to wind down and gently relax into your body. Feel the air enter your lungs and listen to the sound of your breath. Now simply continue to breathe normally while you sit peacefully, listening to your breath: in and out repeatedly. Try not to think about anything; just listen to the sound of your breathing. This daily habit should become easier and more relaxing as you continue your practice.

4. Gratitude

This is a simple daily habit to establish but is often easily forgotten too. The practise of showing and sharing gratitude can easily be woven into your day because you can do it anytime and anywhere. Ideally, you could find 5 minutes each morning to write your thoughts of appreciation in a gratitude journal, but life isn’t always ideal, so…

While brushing your teeth, ask yourself, ‘What am I thankful for this morning?’

Driving to work, remember to appreciate those around you, the car you drive, the blue sky, the fresh air, and the incredible body you have that carries you through the day.

When you’re feeling annoyed you have to wait in the queue to pay for your breakfast, shift your mindset and be thankful that you can buy food; you have a shop filled with wonderful food stuffs to nourish your body, be grateful that you live in a place where it’s safe.

These are just a few moments during your morning when you can show gratitude and shift your mindset from negative thoughts and behaviours to positive ones.

5. Exercise

Exercising the body is a great daily habit to get into at the start of each day. You don’t even need the gym; you can choose from a run, swim, cycle or an online exercise class from the comfort of your living room. However, if you prefer the company of others or taking a class is what you love, then go for it. Whatever works for you is best as it will help you establish the habit and prevent breaking it.

Remember, whatever you choose should stretch the body and raise your heart rate a little, which will help improve your physical health and immune system.

6. No devices

…until you’ve completed at least the first 4 steps above, ideally all 5.

I know, just imagine a morning without devices; it’s hard, isn’t it? BUT, the benefits to our brain upon waking up without immediately plugging in are overwhelming.

Those who have tried it report experiencing increased focus, productivity, a better quality of sleep, lower stress and improved mental health.

While we disconnect from the tech, we can reconnect better with ourselves and others around us. It improves our connectivity and communication with others by developing our self-awareness and giving us the time and space to build our emotional intelligence.

Remember, your healthiest morning routine is your choice. Find what works for you but try and maintain the habits for at least 30 days, by which time you will have established them as routine rather than optional. Start small and gradually increase your time on each one to help maintain and improve good health and positive emotional wellbeing.

Studies show that experiencing joy in life can do everything from decrease the stress to boosting mental health.

And while it can be easy to associate joy with younger generations as they explore the world, try new things, and celebrate accomplishments, don’t underestimate the significance happiness has for those of any age.

It’s our own responsibility to generate our joy and happiness, so looking inside to determine what engages and fulfils you (while putting a smile on your face) is well worth it.

Finding joy looks different for everyone. Below are five ways to inspire and encourage you to find your own.

1. Expression of self

Reflecting on and revealing the true self through artistic expression is beautiful – both externally and internally. 

It helps to manage stress, deal with anxiety and/or depression, and aid with memory, all while connecting to the self and possibly others.

To explore artist expression, try:

• playing a musical instrument
• painting
• writing
• poetry
• drawing
• pottery
• singing
• sewing
• dancing

2. Exploration and travel

The ever-changing growth perspective you can get from seeing the world is priceless. Connecting with history, experiencing new cultures and foods, and touring the natural wonders of the world are all ways to seek joy.

Whether a month-long trip to a different country, a day trip to a local landmark, or a television show that tours you around a special city, enjoy what travel offers in broadening your perspective of yourself and the world around you.

3. Caring for others

Giving those in need a helping hand or bringing a smile to someone else’s face is often just as rewarding to you as it is to those receiving the care, and it may even reduce stress and reduce symptoms of depression.

Although time, energy, and resources to care and give look different for everyone, some options to consider are:

• volunteering
• rescuing a pet at an animal sanctuary
• inviting a neighbour over for tea
• making an extra pot of homemade soup for a stressed friend
• donating to an organisation or cause
• calling or writing to a distant relative

Include anything else that comes from your heart to help you truly care for other human beings.

4. Learning something new

It’s intimidating to try a new sport or learn an instrument, but the health benefits often outweigh anxieties about learning an unfamiliar activity.

Your brain may thank you with clearer thinking and better memory as you take on a new challenge, so consider such things as:

• Learning a new:
  • language
  • sport
  • cuisine to cook
  • musical instrument
• Studying:
  • history
  • science
  • geography
  • religion

You could also:

• put together a model or puzzle
• join a book club
• garden
• camp
• bird watch

5. Watching things grow

There is awe that comes from witnessing the growth and change of something – from a young child to a back garden – and from that awe comes joy.

Enjoy the observation of growth and/or natural movement by:

• watching the sunrise or sunset
• planting a garden
• eating seasonal foods
• being present with children
• viewing a waterfall
• stargazing

Because the experience of joy is different for all of us, make sure to take internal snapshots of the moments you enjoy. Conjuring up these mental images later on can bring just as much joy as the moment itself.

It’s okay to give yourself permission to experience joy – it may be essential, even, for your health. Identify what brings you happiness and adapt your life to how you can make it possible.  It doesn’t have to be perfect. Just joyful.

Questions about our place and our purpose in life often arise alongside physical symptoms of menopause (such as hot flushes, night sweats, sleep disturbances, fatigue, mood imbalance, and sexual disfunction) and can indicate required changes for a healthy journey ahead.

This time in a woman’s life can be a catalyst for growth – inspiring her to rediscover who she is, who she wants to be, and what she wants to do in life going forward.

Menopause is an opportunity to transition into the life you truly desire – once you give yourself the attention you deserve.

For many women, life leading up to menopause is busy. It’s often filled with having children, raising a family, having a career, caring for aging parents, supporting the community and/or organizations, and your regular daily responsibilities. Each of these responsibilities alone is enough to make most women long for calm and relaxation.

However, menopause is a time in which you can choose to pause and take stock of where you’re at in life, who you love, and what you really want, encouraging a rediscovery of your authentic self and implementing change to live accordingly.

What could rediscovery look like?

Each woman experiences this change differently but starting with self-awareness may be key.

Consider these important questions that can lead to personal insight:

• Who am I right now?
• Who do I want to become?
• What’s important to me?
• Who do I love and want to spend more time with?
• What do I love doing and would like to do more of?
• How am I making a difference?
• What brings me joy?
• Are there signals my body is giving me of areas that need attention?
• What do I need to change?
• How can I best take care of myself?

One answer to many of these questions is by practicing self-care during menopause. This attention on the self can include:

• following a healthier diet
• spending more time with family
• decreasing non-essential obligations
• seeking support for past trauma and/or stress
• creating a relaxing sleep routine
• practicing a new sport
• reading, writing, or expressing oneself artistically
• learning a new language
• traveling
• growing a garden

This transition into the next stage of life may also include tough decisions such as a career change and/or retirement, relationship changes, and geographical moves. 

And you know what? That’s okay.

Making decisions for overall wellbeing and happiness isn’t always easy, but it can result in healthy growth, exploration, and transition into the person you desire to be.

Menopause is a season of life during which women can blossom into their authentic selves. Beyond strictly physical changes, it inspires mental and spiritual growth. And self-discovery, self-awareness, and self-care are key to making it happen.

Stress is a normal part of life.

Although we tend to think of it as a negative and use the word mostly to describe bad experiences, it really just refers to our body and mind’s response to any challenging demand. In reality, not all stress is bad for you. If you’re running a marathon, delivering a project under time pressure or making a public speech, stress hormones over a short-term period can boost your mood, energize you, improve your performance and actually help you push through to success.

When we see a stressful situation as an opportunity rather than a threat, this positive stress – also known as ‘eustress’, the opposite to ‘distress’ – can actually enhance our ability to achieve goals and conquer fears. As we harness this power over potential stressors without feeling overwhelmed, we can achieve change and personal growth. Far from harming us, stress can strengthen our mental health by reinforcing our sense of determination and agency over our own life.

According to UK mental health charity MIND, stress can help us to “take action, feel more energized and get results” ((How to manage stress))

What is stress?

Stress can be positive or negative.  Of course, some common stressors are universally detrimental, like injury and illness, death of a family member, work or home conflicts, and financial or legal problems. Everyone has different levels of resilience and coping skills, but ultimately these experiences can, sadly, have a damaging impact on our wellbeing.

Despite this, mental health professionals increasingly recognize that there are also benefits to experiencing stress. Research published in the World Journal of Medical Sciences found that:

“Stress is a protective reaction that helps an organism survive in difficult conditions and environments. From a perception of stress as a reaction to strong negative environmental impacts […] researchers now […] see eustress as a favorable factor affecting health and longevity” ((The Eustress Concept: Problems and Outlooks))

So, what do we mean by “positive stress”?

Positive stress can give us feelings of excitement and anticipation about the possibility of achievement. There are all kinds of stressors, both in our personal and business lives, which are likely to have a beneficial effect on our wellbeing and mental health.  For example:

• Starting a new job, getting a promotion, or retiring from work
• Getting married or starting a family
• Moving house
• Going on holiday
• Taking up new hobbies or learning new skills

We can appreciate positive stress when we challenge ourselves, push ourselves outside of our comfort zones, or have new experiences. These can be physical, mental, or emotional. 

The terms ‘eustress’, meaning positive stress, was coined by the pioneering Hungarian scientist Dr Hans Selye, a Nobel Prize nominee, in 1974. In his work, Selye noted the difference between the stress that can lead us to a ‘healthy, positive, constructive result’, by enhancing our capability and motivation, and conversely the kind of stress which causes anxiety and disables our functioning.¹

Further studies by psychologists Lazarus and Folkman suggest it’s our responses that determine whether we experience positive or negative stress. They described how internal and external factors like our personality, how healthy we are, and how much energy and support we have, can impact whether we perceive a situation as one of overwhelm or instead as an exciting challenge.²

How does our body react to stress?

Most of us are familiar with the term ‘fight or flight’ which describes our brain and body’s reaction to threats. Our hearts race, breath quickens and blood pressure rises as we’re flooded with the stress hormones cortisol and adrenaline. Meanwhile, glucose rushes to our muscles telling them to limber up, and oxytocin encourages us to seek connection with other humans who can help. 

In small doses, we can experience these physiological changes as exhilarating rather than exhausting. They boost our energy, sharpen our focus, and give us the motivation to successfully respond to adversity.

What are the factors that help us respond positively to stress?

According to the UK’s Stress Management Society: “Being in control of your thoughts increases your ability to find solutions to challenging situations and to deal more effectively with stress. Master your mind and you will never wonder how to deal with stress again”. ((Assess your mindset))

Research into positive stress has shown a variety of common traits among individuals who cope well with stress, including:

• Belief in themself and confidence in their abilities
• A mindset of hope and positivity
• A perception that they have power and control in a situation
• High expectations of themself and others

What are the benefits of experiencing positive stress?

After a person experiences positive stress, their adaptive capacity increases. This means that these experiences literally re-wire individuals’ brains to succeed in the future. This has benefits for our self-esteem, our motivation and our strength in body and mind. Our resilience increases, and we have the confidence to push ourselves again when a new stressor arises.

Health psychologist Kelly McGonigal, PhD, gave one of the most popular TED talks of all time in 2013, on the subject of positive stress. Her research highlighted that when people learn to reframe the way they think about stress, they become less anxious and more capable. McGonigal says:

“Can changing how you think about stress make you healthier?  Science says yes. As a health psychologist, I no longer want to get rid of your stress, I want to make you better at stress. One of the simplest beliefs or thoughts that allows people to have this kind of positive challenge-response is simply: ‘I can handle this. I might not be able to control it, but I can handle this.”³

What about positive stress at work?

A study in the European Journal of Work and Organizational Psychology about workplace stress found that employees react differently to the stressors in their job depending on their mindset. Employees with a positive stress mindset took constructive actions to improve their performance when they anticipated a large workload. Their planning and scheduling, along with seeing the challenge as a learning opportunity, led to more successful task outcomes and higher energy levels at the end of the working day.⁴

Meanwhile, it’s clear from Lepaya’s 2021 research that stress can cause major problems in business. The study highlighted the fact that more than two-thirds of European workers feel they need more input from their employer to develop their skills at dealing with work stress. Of course, feeling supported by colleagues and supervisors has a positive effect on employee mental health outcomes and wellbeing, which in turn improves companies’ productivity and profitability.⁵

How can I harness the power of positive stress and turn negative stress into an opportunity for growth?

If you’re wondering how to put this all into action, you can start by deciding to challenge yourself in your personal life. You could join a gym, or try out a new sport that pushes your boundaries. You could take on a volunteering or charity project, or join a club to learn new hobbies and skills. 

When you’re starting to feel overwhelmed, one of the most effective techniques to calm your mind and help you regain control is to use positive affirmations like I am calm, I am relaxed, challenges help me grow, I can handle whatever comes my way, I am strong, I can accomplish anything. 

The Mental Health Foundation suggests these ten steps to alleviate the harmful impacts of stressful situations:

1. Recognize when stress is causing a problem and don’t ignore warning signs
2. Think about where you can make changes, prioritize and delegate
3. Build supportive relationships at work and home
4. Eat healthily
5. Reduce alcohol consumption as this affects feelings of anxiety
6. Exercise regularly to boost your mood
7. Take time to relax and practice self-care
8. Practice meditation or mindfulness
9. Get restful sleep
10. Be kind to yourself⁶

Dr Hans Selye’s top five quotes about stress

1. “Adopting the right attitude can convert a negative stress into a positive one”
2. “Stress is not necessarily something bad, it all depends on how you take it. The stress of exhilarating, creative successful work is beneficial”
3. “If you want to live a long life, focus on making contributions”
4. “Nothing erases unpleasant thoughts more effectively than conscious concentration on pleasant ones”
5. “Man should not try to avoid stress any more than he would shun food, love or exercise”

In summary, stress is an unavoidable part of life for all of us, and it can be caused by both positive and negative situations. Sometimes even adverse events, if we’re able to manage them, can have a positive outcome. We can help ourselves by recognizing the early signs of stress and taking action to minimize the demands or maximize our coping capacity. Positive stress or eustress can improve our performance, increase our determination and optimism, and train our brains to deal more effectively with challenges in the future. 

1. Hans Selye (1907–1982): Founder of the stress theory [↩]
2. Stress and Coping Theories [↩]
3. Kelly McGonigal: Can We Reframe The Way We Think About Stress? [↩]
4. Mindset matters: the role of employees’ stress mindset for day-specific reactions to workload anticipation [↩]
5. Two-thirds Of European Employees Experience Excessive Work-stress [↩]
6. Stress [↩]

Mental illness accounts for a significant proportion of global health. This is why it poses such a substantial social, economic and health worry¹.

While treatment has historically been dominated by prescribed medication and psychotherapies, such as talking therapy and cognitive behavioral therapy, nutritional psychiatry is showing us that food and diet can also play a part when it comes to understanding mental health.

Nutritional psychiatry suggests that the food we consume could have a greater role to play in stress control than we may have previously thought. New studies have focused on understanding the biological pathways that mediate the observed relationships between diet, nutrition and mental health: they are pointing to gut health as a key factor in our wellbeing and happiness²

What is known about the relationship between gut health and mental health?

While nutritional psychiatry is a relatively new discipline a number of studies over past decades have shown the possible unity between certain foods and the effect they have on our mental health. Supplementation has been used to try and help treat mood disorders and there have been a number of observational studies focusing on the intake of single nutrients or foods for common mental health disorders such as depression and anxiety.³

How can our gut health influence our mood?

The gut microbiome is key to regulating inflammation. Trillions of bacteria live in our gut and, when the balance is right and the ‘good bacteria’ are plentiful and not being overruled by the ‘bad’ bacteria, they help to convert the amino-acid tryptophan into serotonin.⁴ Serotonin is the key hormone that regulates our mood: feelings of well-being and happiness. Low levels of serotonin are linked to depression⁵ and higher levels of bad bacteria prevent the body from producing as much serotonin: so, it goes that keeping your gut health in check, through a healthy diet, can stop these bad bacteria from growing out of control. Thereby allowing the good bacteria to do their job of creating more serotonin and positively impacting our mood. We really can eat ourselves happy!

So… which foods will make you happy?

The Food and Mood project recently conducted a survey⁶ backed by the mental health charity – Mind. The results published identified certain food ‘stressors’ and food ‘supporters’. Stressors, perhaps unsurprisingly, include foods such as sugar, caffeine and alcohol: the foods found to support our mood are water, fruits, vegetables, nuts, seeds, fiber, wholegrains and oil rich fish.

Why not try consuming more of the supporters and less of the stressors for a few weeks and see what effect it has on your mood? While it might be hard at first, the pay-off being a happier and more positive mind set will soon make up for it!

1. NCBI: Nutritional psychiatry – the present state of the evidence
2. NCBI: Nutritional psychiatry – where to next?
3. Psychiatry online: Association of Western and Traditional diets with depression and anxiety in women
4. The Guardian: Nutritional psychiatry – can you eat yourself happier?
5. Hormone Health Network: What is Serotonin?
6. https://www.comfirst.org.uk/files/food_mood_survey_summary.pdf

It happens every day. We feel content with ourselves and life, for the most part, until we see somebody else who is doing better.

We begin to question our jobs, our choices, and even ourselves. What led us to this point and how is somebody else enjoying life so much more than we are?

It is hard not to compare ourselves to others when we see a constant stream of information and pictures about other’s lives, whether on our smartphones or on the television. It is hard not to be jealous when we’re sitting in the office and we see an Instagram post of someone on vacation on a Greek island, surrounded by turquoise waters and dancing the night away, drink in hand.

Unfortunately, it’s difficult for our minds to think in absolutes, instead using reference points to make judgements. A reference point is an existing standard which all following information is compared to. Let’s say you make $55,000 annually. This may feel great to you, but when you look at your co-worker with a $90,000 salary, you may not feel so accomplished. This is the hard reality about reference points.

Do reference points affect our happiness in everyday life? Absolutely. We have two main reference points that we refer to and with which we compare ourselves. The first is our own past. We compare our current salary to our old salary, which may be higher or may be lower. We compare our current relationship to our old relationships, compare our current cars to our old cars, and so on. What was our happiness level back then in comparison to now?

The other main reference point (and probably the more impactful of the two) is the situation for other people. Facebook, Instagram, Snapchat, and many other social media platforms expose us to the lives of hundreds, or even thousands, of other people. And that’s not including the perspectives we see on television and other forms of news media, too.

Social media leads to social comparison, which in turn leads to lower self-esteem. We use these people as reference points to compare ourselves to, whether it be their career, their body, or what they’re doing for fun, and research shows that it almost always negatively impacts us.

Spiritual leader and author Adyashanti teaches that happiness comes when enlightenment comes, and enlightenment can only come once you have attained a living experience of having no reference points.

So how do we rid ourselves of these reference points? One of the most important tactics is to avoid social comparison. The worst kind of reference is other people, especially in the age of social media. Deleting social media apps would be the most effective, but if you’re not willing to do this, take control of the content on your phone. Unfollow any accounts that make you feel insecure or bad about yourself. Limit screen time and consume less. This may be difficult, but it’s an important step toward overcoming reference points.

Concretely re-experiencing old reference points can also help. If we can find a way to go back and experience times from our past, we may realize that the present is not so bad. Try to imagine how life was before we had certain luxuries or sources of happiness. This can really help put things into perspective. Observing other, less fortunate reference points, is efficient as well. If work is seeming awful, just imagine the experience of someone who is unemployed and struggling to make ends meet.

Finally, make sure to continue practicing gratitude. Gratitude puts an end to social comparison, and instead lets us appreciate the better parts of our life. After all, if comparison is the thief of joy, then gratitude is the killer of envy.

With our own expectations, we can set ourselves up for failure.

By thinking that the next new thing will finally help us reach that elusive feeling of happiness, we’re unknowingly hurting our chances for joy. Mis-wanting, adapting, and mis-predicting can leave us wanting, so we developed this guide to rethinking happiness and how it can lead to more joy.

—

If I could just get _________…

If I could just find _________…

If I could just make _______…

If I _______________________…

…THEN I would be happy.

Have you ever said this to yourself? In today’s world, it’s easy to have these thoughts – whether consciously or not. The ideas of making more money, buying a bigger home, having the perfect body, or achieving a top-level status encourage us to strive for more, but do these cravings create happiness when accomplished or do they just cultivate an increase in dissatisfaction and suffering?

Due to our minds mis-wanting, adapting, and mis-predicting, we can find ourselves in a cycle of searching for happiness where it really isn’t, says information from Yale University’s The Science of Well-Being course.

Mis-wanting

Commercials tell us we need something, websites convince us to buy something, social media shows us what everyone else is doing, and culture informs us of what is required – all for happiness.

But these institutions are often misleading, resulting in our brains mis-wanting what will truly make us happy. We can often be tricked into thinking that bigger is better, expensive is superior, and that more of a good thing leads to increased happiness.

Adapting

It is normal for the mind to get used to things, which is great when we have a new schedule or a change in environment. However, it’s not helpful when it comes to the novelty of new things wearing off.

For example, buying a new car can be exciting and may bring about a moment of happiness, but over time the new car smell dissipates, the tires need to be replaced, and miles begin to add up to wear and tear. We aren’t stimulated anymore by the freshness it once brought to our lives, which means we’ve overestimated how happy the new car would make us.

Harvard psychologist, professor, and author of “Stumbling into Happiness,” Daniel Gilbert says, “Wonderful things are especially wonderful the first time they happen, but their wonderfulness wanes with repetition.”

Mis-predicting

Our minds tend to focus on one outcome while other possibilities of what may happen are left in the distant background, often leading to mis-predictions.

If we make a mistake at work, we may conclude that we’re going to get fired. If we don’t get an A in a class, we may think we’ll never get a good job. And if we don’t find true love by a certain age, we may believe we’ll never find it. This type of thinking is also often referred to as catastrophizing.

And, on the other hand, we may think that a promotion at work is the only way to have a successful career, that a 4.0 GPA will guarantee us a good job, and that marriage by a certain age is necessary for happiness.

If you find your mind mis-wanting, adapting, and/or mis-predicting, know that these are normal feelings and lines of thinking, especially in this day and age.

Take the next steps in happiness by learning about the two behavioral habits that can boost happiness levels.

What are feel-good hormones? How do they lead to better physiological health and how can we boost them naturally to maintain a healthy mental state?

Adopting an optimistic outlook is key to maintaining a healthy mind. Understanding how you think and feel inside is an essential part of your wellbeing. But sometimes, especially in challenging times, it can be tough to remain positive.

To help you, we’ve pulled together top tips in Your Wellbeing guide on how to cope with stress and manage change. It offers credible information on how food, exercise and sleep can help you. A holistic approach can positively contribute to your mental wellbeing. It also gives advice on how to spark your natural energy which is something that may well be lacking at the moment. Take a look at our guide and feel free to share.

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Did you know that certain chemicals in our bodies (four neurotransmitters, to be exact) influence our levels of happiness?

Serotonin is one of these wondrous neurotransmitters known collectively as happiness chemicals (in addition to dopamine, oxytocin, and endorphins). Specifically, it’s associated with mood and the feelings of relaxation and calm.

Designed to communicate information throughout the body, serotonin is a chemical messenger primarily produced in the gut with a direct connection to the brain. This means that our levels of serotonin can have a powerful effect on our happiness or our lack thereof.

Let’s take a further look.

Serotonin is created by the amino acid tryptophan. Tryptophan converts to 5-HTP and eventually into serotonin. Essentially, tryptophan is the building block for this neurotransmitter.

When levels of serotonin are low at any given time, symptoms can appear such as:

• depression
• anxiety
• impulsive behavior
• irritable mood
• sleep issues
• undesirable choices

But what contributes to low serotonin levels?

While research is still ongoing, there’s a strong link to gut health. 

Serotonin is highly influenced by the gut microbiome. Poor diet, a lack of helpful bacteria, and the overuse of antibiotics can all impact the creation of this neurotransmitter.

To increase and support healthy levels, practice self-care techniques such as:

• belly breathing
• meditation
• yoga
• forest bathing
• aerobic exercise
• massage
• getting outside and enjoying the sun (ideally at least 10-15 minutes daily)
• a diet rich in healthy bacteria including pre and probiotics
• eating foods rich in tryptophan alongside healthy carbs for good absorption (such as a turkey and cheese sandwich on wheat bread or a plate of salmon and brown rice)
• mindful use of antibiotics
• 5-HTP supplements

In addition, SSRIs are a common anti-depressant that work to block the brain from depleting serotonin and encourage the body to recycle it instead. This is helpful in severe cases of depression.

While happiness may rely on a variety of lifestyle, physical, and mental health factors, serotonin also plays a significant role.

A healthy diet paired with active self-care can support this neurotransmitter and ultimately, your mood. And that is something to smile about.

Whatever they may be, big or small, goals can be stepping stones to a happier life and the journey we take to reaching them can make all the difference.

Working towards something we want (a goal) is an important part of being human. It may not always go smoothly, and the route may not always be easy, but having goals is part of what makes life good. It gives us a sense of meaning and purpose by pointing us in the direction we want to go and gets us interested – all of which are good for our overall happiness.

We’ve recently sat down with Olympic triple jumper, Christian Taylor, who shares his approach and experiences with goal setting as he takes us on his journey to Paris Olympics 2024.

When you recovered from your injury, what plan did you set out for your journey to Paris 2024?

The Achilles tendon is so important for running, but even more so for jumping, so initially it was the uncertainty of knowing if I was even going to be able to come back. It’s one of the most important tendons needed to absorb and release energy for jumping – so that was the initial worry. I was then very upfront with the surgeons and my therapist that my ultimate goal was to be back for Paris Olympics 2024. Once they understood I wasn’t looking for any shortcuts and I’d recognized that it would be a long game, they were on board and excited for me. From there, it was about building a step-by-step detailed rehabilitation programme.

It’s all about doing everything properly. I have to think how much I want to risk getting a re-injury, which would ultimately take me out of the sport. It’s like the saying that if you do it right the first time, you don’t have to go back and do it again. This is the mind-set we went with for the whole rehabilitation programme.

Have you been able to stick to the original plan or have you adapted it since?

Although we’ve purposely made the plan flexible, there are definitely still markers that we’ve been trying to hit, for example:

               3 months: Walk without crutches

               6 months: Walk with greater speed

Fluidity and flexibility are so important when goal setting because life can be filled with so much uncertainty. You may have a plan, but life can throw you a curve ball and then it’s about how well you adapt. I found the more flexible I was with my plan, the more positive I could stay. Because if I didn’t hit my markers on schedule, I still thought that at least I’m on the right track. It helps keep me in a more positive mind-set, rather than feeling defeated.

How has this year gone for you so far?  How are you feeling at the moment?

It’s been incredible. But there were absolutely moments where I was unsure and felt I was plateauing and that I had maybe hit the threshold where this was all my body was going to allow me to do. I have a counsellor who I speak to every week, and it has helped me recognize that I needed to let go of the former Christian and accept that the makeup is now different following my injury. I don’t always have to compare but I spent too much energy looking in the rear-view mirror of what I was once able to do, and she encouraged me to look forward – accept what I am, what I can do at the moment and what I believe is possible. It was only when I actually accepted this, I started to move forward again.

Do you create more than one plan when setting a goal?

My goal of winning Paris 2024 is fixed but my markers aren’t. It’s the process of getting there for me that is a bit more flexible. When I miss a mark, the advantage that I believe I have over most of my competitors is my mind-set. It’s not my actual physical ability but how I view competition, my motivations and how I deal with setbacks. So, this is my competitive edge.

I’m human and I still have moments of defeat and disappointment – but I don’t let it linger. I compare it to golf. When I hit the ball, most of the time it goes in the woods, and I’m upset because I could see it being the perfect shot. But before I reach the next shot, I have to let it go. And this is the same mind-set when going through life. Go through the emotions but at some point you must let them go and move forward.

Where do you get your mind-set from? Have you had to learn it?

I actually believe my dad was the one that instilled it in me. He would constantly tell me to let things go. At the time, I was younger, and I found it frustrating as this is my world and felt he didn’t understand. But he reassured me that I will fail, I will have disappointments – more so than successes. But if you carry those disappointments through, it will hold you back from the next achievement. He made this very clear to me and I didn’t appreciate it until later on. So now, I’m like a water repellent. It hits me, I feel it and then I just let it go.

How involved are your family, friends, and other support groups in your journey?

My support network is extremely strong. They’re the strings that keep me grounded and humble when things go really well and if I’m low, they’re the ones picking me up and remind me of my highs. So, for me, they are fundamental. When it comes to goal setting, as I’ve gotten older, I have the freedom to explore and do my own thing. But from very early on, my parents were the ones that instilled it in me to always strive to be the best.

With whatever I’ve done in life, they’ve always encouraged me to do my research to make sure I know what I’m doing so I can execute it with excellence. They planted these seeds from a young age, and it was only after that I realized that my work ethic and my mentality was different to my competitors because of these values. I’m extremely grateful for my parents. They are the ones that have held me in times of highs and lows and pushed me when I need to be pushed.

Has your mind-set changed over the years?

Yes. I started counselling right before the pandemic so that was a maturity step in itself – understanding the importance of mental health and looking after myself. When you’re younger, you almost feel invincible. As you mature, you recognize the importance of self-care and when it comes to sport, the increase in time it takes for recovery and the consequences. And this goes far beyond myself, now I think about my wife and family when making decisions. My mind-set is something that continues to develop.

How do you keep yourself motivated?

The kids I work with. I’ve been working with non-profit, Classroom Champions since 2014, which allows me to support children in lower economic and troubled areas. In the London 2012 games, I reached my lifetime goal and was so proud of the moment. But when I got up on the podium with the national anthem playing, it felt a bit lonely, and I knew I needed to find something more. My family were in the stands, so I felt that everyone I thought I was representing were still quite distant. I spoke to my manager, and we spoke about how I could chase the world record – but for me, that didn’t seem like enough.

I needed a feeling of connection which is when my manager suggested mentoring and working with kids. I thought it would be a challenge with me travelling so much but Classroom Champions is an online mentorship where you work with students and teachers across the US. I’ve had two classes from the beginning, and I fell in love with the impact I can make on someone’s life. I felt that my training had a purpose, and I could really make a difference through this path whilst working with many people. My career is no longer just about me, it’s about what I can give them and vice versa. I love the simplicity that the kids bring and when I’m struggling, they’re a constant reminder not to overthink things.

So, when I went on the podium in Rio, this time I was crying and full of emotion. It wasn’t for that specific achievement, but it was for the kids that had been watching me over the last four years and I had inspired.

What skills are key when aiming for a specific goal?

I would say perseverance and resilience. I always talk about being okay with failure and setbacks. It’s about looking at them as learning opportunities for next time. I’ve lost so many competitions, but nobody remembers them because when I needed to win, I was able to. It was the resilience I showed, and I never gave up. And having the right people around you is key to helping you achieve the dream.

Do you celebrate the small wins?

Absolutely. I’m grateful to wake up every single day and when it comes to athletics, as I get older, the things I would have taken for granted 10 years ago are things I celebrate now. Following the injury, every small marker I reached, it was so important to celebrate every milestone because there was also that chance that it would not have turned out that way.

Do you switch off from competing when it’s out of season?

I would say for probably about three weeks, it’s still very fresh. While I sleep at night, I’m still reflecting on what I could have done better. Could I have slept a bit more? Should I have done that extra stop in travel? What did I give my competitors freely? All these things that could have contributed. I always reference improving by 1% because ultimately that’s what we’re looking for. If we can improve by 1% then we can be proud.

But ultimately, it’s about being able to lay down at the end and reflect on giving it my all as we’re our own biggest judge. I take notes so then I can reflect on this next year and be mindful of these areas of improvement. A setback is a waste if you’re not learning from it. Once I’ve had this moment of reflection in the first three weeks then I switch off.

How much of your success would you say is down to your mind-set versus your natural talent?

I’ve always seen it as the successes have been because of my mind-set. If you put me in a room of athletes, I’d look to my left and right and it’s not that I’m more talented than any of them but it’s what motivates me. I always look in someone’s eyes to discover how much drive they have. If I find out their motivation, I can work out how much fight they have to give. It’s a psychological game so I would say my success is 100% down to my mind-set.

What are your words of wisdom for anyone working towards a goal at the moment?

I would say when setting a goal, be willing to be bold with your goals and dream big. It’s easy to play it safe. Whatever you’re working towards, that attitude of resilience, it’s all about finding a way to push through, find something that motivates you which is stronger than the adversity you may face. It changes with every goal and every season but find what it is. Place it at front of mind so it can be your focus.

Whether you’re striving to reach a goal in sports, in health, in your workplace, or simply finding a balance in life, the thinking behind goal setting is something that can be translated for all. Just like Christian said, it’s all about your mind-set. 

Stay up to date with Christian Taylor’s journey to the Paris Olympics 2024 by following our social media channels!

Are you ready to welcome a fresh start with purpose? Do you want to set goals that sync with your values and strengths? Do you wonder if reaching these goals will bring fulfillment and joy?

Using your ikigai can guide your determinations for success and enjoyment. Ikigai is the Japanese concept for living a life of purpose and worth – simply put, a reason for living. It involves four components comprised of:

            – your passions

            – your skills

            – your vocation or career

            – your mission in life

Overlapping are elements that play a role in these components:

            – what you love to do

            – what you are good at

            – what the world needs

            – what you can do and be compensated for

When the four components are fulfilled by the elements that support it, ikigai can flow smoothly leading to experiences that cultivate enduring happiness. It not only benefits you, but also others in the world.

And bringing it into a new beginning can be just the thing needed to set meaningful goals.

Reflect

Before setting goals, take time to reflect on the past as well as your current values and goals.

Ask yourself such questions as:

            – What did I accomplish recently? / What do I want to accomplish going forward?

            – How did it make me feel? / What do I want to feel?

            – Who did I help? / Who do I want to help?

            – What’s important to me?

            – How can I assist others and make a difference in the world?

            – What skills do I have?

            – What brings me joy?

Contemplating what purpose you’ve been serving and adjusting it to meet your future goals can support determinations that fit you.

Prioritize

Setting the same goals as you always have may not be useful because aging, experiences, and environment can all affect ikigai (it morphs throughout life). In addition, setting goals just because someone else is doesn’t benefit you at all.

This is why it’s important to tailor your goals to what works for you.

Prioritizing actions that bring meaning to your life as an individual can help you succeed. For some, this may be cleaning up their diet. For others, it may mean connecting to their community through volunteerism. 

Customize your goals in this period of starting fresh to fulfill your personal sense of ikigai.

Activate

Ikigai is only a philosophical concept until action creates experiences that demonstrates it.

Activate your ikigai by:

            – being proactive rather than reactive in changes you want to make

            – tracking your progress (what is working, what isn’t)

            – setting small goals that, over time, can make a big difference

            – modifying goals when needed

            – staying accountable to yourself and to others

Following through with what you set out to accomplish may be more achievable when thoughtful goals align with your passion, skills, values, and the needs of humanity.

Although any time of year is good for developing your ikigai, a new beginning can provide a scheduled pause for making space to think about it.

Is it spending our days with those we love? Is it living out our passions? Is it safety and security? How about having good health? Living where you want? Or loving what you do?

What is it that makes a good life?

The answer to this ubiquitous question may hold the secret to happiness, and the Japanese concept of ikigai is one possible explanation.

Ikigai means a reason for living and is a Japanese formula for happiness. It is a blending of passions and talents with compensated actions that help the world.

According to Japanese tradition, you must have ikigai to live a good life.

Ikigai consists of four major components:

            1. What you love

            2. What you’re good at

            3. What the world needs

            4. What you can be paid for

What you love

Think about your passions and interests. Why do you love them so much?

While there is often a multitude of answers, one primary reason should be because they allow you to be in the present moment, encouraging you to stop thinking and just enjoy living.

Such passions may be:

            – singing

            – dancing

            – reading

            – writing

            – painting

            – movement

            – outdoor activity

What you’re good at

Whether it’s something that comes naturally or a skill that has taken years to master, ikigai motivates you to overcome obstacles and improve your competency.

In some companies, this is called strength management, in which employees are placed in certain roles and groomed based on their inherent prowess.

Consider what talents you have that can be helpful in the world:

Is it communicating with others? How about attention to details? Do you know a lot about history? Are you an expert with numbers? Is writing something you enjoy? Or does public speaking energize you?

Discover what you are good at to develop your ikigai.

What the world needs

What is your purpose in the world?

It’s easy to wonder what the point of certain things is. Particularly when it comes to a job, going about day-to-day actions with no reason or direction makes life depressing.

Finding work that helps others and contributes to the greater good is part of having a purposeful life. Resolve to help the world through your strengths and skills – whether that be in your everyday job or through another opportunity – to bring meaning and fulfillment to your life.

What you can be paid for

There may be many things you would love to do every day, but it’s hard to be happy with past-due bills piling up on the counter.

An important part of ikigai is to be fairly compensated for your work. It’s important to not only feel worthy, but to also be monetarily valued. 

While this may take some time, creativity, and determination, it’s essential to evaluate what you love, what you are good at, and what the world needs with the opportunity for earnings.

What does it mean to be resilient?

No matter what life stage you’re at, it’s inevitable that we all come across the ups and downs of life. Resilience is the ability to deal and bounce back from those difficult events. It doesn’t mean that emotional upheaval or varying stress levels aren’t experienced, it’s the way you work through the emotional pain and suffering that makes all the difference.

Someone who regularly works on his resilience is Olympic athlete, James Ellington. After experiencing a terrible motorbike accident which saw him in a wheelchair, he experienced a knockback that not only threatened his career but his life too. Despite it all, he’s shown his resilience and determination by pushing himself back to elite level athletic competition.

With resilience, the most important thing to know is that it takes time to build up, it’s not something that you can do overnight and forget about it. It’s like completing a big sporting challenge – it takes time, mental focus and strength and a good support circle. While there may be some setbacks along the way, you’ll eventually look back at how far you’ve come and there’s no better feeling.

So, with this in mind, we’re sharing a number of tips to improve your resilience and we’re encouraging you to build your personal resilience action along with James Ellington.

Refuel and look after yourself

Taking care of yourself helps to keep your mind and body primed to deal with situations that require resilience. It’s all about listening to your body and directing your attention to your own needs and feelings. Focus on engaging in activities that you enjoy and find relaxing. This could be anything from exercising, taking part in mindful activities, reading, taking some me time. This is different for everyone.

James’ chosen action:

Priorities constantly change and it can be easy to forget to spend some time for yourself. I try doing something that makes me feel good every day, like exercising, exploring and catching up with family and friends. I also like to let my mind wander on topics I’m interested in to help keep me relaxed and stress-free.

What’s your action? _________________________________________________________________________

Train your brain to see both the positives and negatives

The brain is quite complex and sometimes it’s a bit harder to spot the positives over the negatives. But why? Our brain saves the happy chemicals (dopamine, serotonin and oxytocin) for opportunities to meet a survival need, and only releases them in short spurts which are quickly metabolized. This highlights the importance for us to take steps that stimulate our happy chemicals.

When you’re navigating your way to good feelings, your brain automatically alerts you to an obstacle on the path to meeting your needs. And once that obstacle has been overcome, it moves on to the next. In order to think more positively there’s a simple way to rewire this natural negativity. Create a positivity circuit by spending one minute looking for positives, three times a day for 45 days. This creates a positive habit in your brain. And while doing this, look out for external influences that may affect your positivity circuit, i.e., your support circle, having a work/life balance, etc.

James’ chosen action:

I aim to distance myself from negative energy or even any negative thoughts of my own and remind myself that I create my own outlook on things. With that being said, negativity in some form (criticism) is necessary to prevent complacency and recognizing the significance of this helps to deal with it.

What’s your action? _________________________________________________________________________

Stretch your mental muscle by continuously learning

We all understand that dedicating lots of exercise practices, with time, diet and patience will build muscle on our bodies, and without doing so, our muscles will weaken. It’s the same concept when we’re talking about our mental strength. Changing your thoughts is one aspect, but you also have to perform exercises to help manage your emotions in a positive way.

These exercises can be as simple or as complex as you want. Start off with one simple exercise and begin practicing it regularly – whether that’s trying something new like learning to play an instrument or completing a brain teaser or puzzle. Once you’ve done that, you can then begin adding new mental muscle building strategies into your daily routine to help you build your mental strength.

James’ chosen action:

I like to interact in thought-provoking conversations and with people that I’m not familiar with. This way, I’m out of my comfort zone of communication with family and friends, and get to hear different opinions on subjects and engage in insightful debates.

What’s your action? _________________________________________________________________________

Staying social

Having a strong social network around you is important – whether that’s friends, family, or colleagues. Your social network acts as a protective factor during times of crisis. Simply talking about a situation with someone won’t necessarily get rid of any worries but it allows you to open up about your feelings, get support, receive positive feedback and come up with possible solutions to your problems.

This doesn’t always have to be in person either, technology today makes it so much easier to connect with people at any time from all around the world. While life can get busy and it’s easy to get caught up, dealing with situations alone, it’s key to schedule some time with others. It will do your mind the world of good.

James’ chosen action:

I always like to check in with my family and close friends, as I’m aware of the positive impact it has in dealing with any down times. Likewise, connecting with other athletes is important in helping to deal with tough situations, as they may have experienced similar feelings, they can really empathize and provide added motivation.

What’s your action? _________________________________________________________________________

Establish goals

The most important thing to consider when establishing goals is to be realistic, and this applies even when a problem occurs. When you find yourself becoming overwhelmed by a situation, take a step back to simply assess what is before you. Brainstorm possible solutions, and then break them down into manageable steps.

Whilst it’s important to look at the bigger picture, creating smaller milestones can help you identify your progress, and it’s always important to recognize your achievements.

James’ chosen action:

I always have a main goal in mind but in order to achieve it, I certainly like to break it down into multiple milestones. This allows me to work realistically towards achieving my main aim without feeling unnecessary pressure, but feeling a sense of accomplishment every time, I achieve success with a smaller milestone.

What’s your action? _________________________________________________________________________

Reflect, Reset and Rebuild

We never know what challenges are ahead but using our resilience to actively progress forward in life is important – whether that’s physically, personally, professionally, emotionally and socially. As we think about our goals, it’s important we consider our learnings and let them shape our opportunities time and time again. Regardless of what stage in your life you’re at, there are three important steps which we recommend regularly doing in line with the tips above to support your resilience: Reflect Reset and Rebuild.

We hope you’ve enjoyed creating your personal resilience action plan. Follow us on social media to see James complete his actions and don’t forget to tag us in your activities!

It might sound like a long, complicated word, but chromotherapy is essentially ‘color therapy’ – the ability of certain colors to impact our physiological health. You only have to look at the way we all wish to decorate our houses in a certain way or choose to wear particular colors to see that color really can have an impact on how we think and feel. This extends culturally too, with traditions such as a bride wearing white or ivory on her wedding day to symbolize purity, and funeral-goers dressing in black to demonstrate mourning.

By getting colors ‘right’ you are putting yourself on the best pathway to achieving a healthy mental state. Importantly, there isn’t a right or wrong when it comes to color and much of it will be down to how certain colors make you feel. Have you ever given a wall a fresh coat of a new paint and instantly felt better, for example?

How can chromotherapy help your wellbeing?

Chromotherapy is about more than just choosing colors that suit your lifestyle though. It takes it further by using color and colored lights to treat physical or mental health conditions, causing subtle changes in our mood and biology.

White light therapy

One of the most obvious examples of how light and color can affect our mood is simply to look at the weather. How do you feel when the sky is grey, compared to when it’s bright blue? Seasonal Affective Disorder (SAD) is an NHS recognized condition that sees people move towards a state of depression as the season moves from summer into winter. It’s a period when daylight hours shorten and there is less natural sunlight. One of their suggestions in dealing with SAD is light therapy, whereby you would sit by a special light that simulates natural sunlight that is missing during the winter months. It’s believed that this light encourages your brain to increase the ‘happiness hormone’ serotonin, while simultaneously reducing the production of sleep-inducing melatonin, thereby resulting in a healthier mental state.¹

Blue light therapy

Blue light therapy can be used to treat jaundice, a condition that can affect adults but more commonly affects babies. It causes high levels of bilirubin in the blood, which results in a tell-tale yellow tinge in the eyes and on the skin. This is commonly treated with blue light phototherapy, where a baby is placed under a blue halogen or fluorescent lamp during sleep so that their blood and skin can absorb the light waves, which help to eliminate bilirubin from their systems.

Blue light is not always a good thing though! It’s the type of light that is emitted from digital devices such as mobile phones and can be responsible for suppressing melatonin – the hormone that regulates sleep. This is why staying up at night and scrolling through your phone can lead to a disturbed night’s sleep.

Green light therapy

There is some research underway on the effect of green light therapy for pain relief, such as migraines² with results suggesting that exposure to a narrow band of green light may reduce light sensitivity and headache severity. Studies have shown that green light is significantly less likely to exacerbate a migraine attack than white, blue, amber or red. Twenty percent of those in the trial actually reported an improvement in their symptoms when treated with green light.³

Chromotherapy at home

While certain light and colors are medically recognized to improve aspects of your physiological health, there are also ways you can use color at home and in your own life to encourage a healthier mental state. When selecting anything with color – be it clothes, or paint for a feature wall – pick what speaks to you and makes you happy. Particularly at home, consider what your space is used for. In a bedroom or bathroom for example, you will probably want to pick a color that makes you feel calm and relaxed, whereas in a kitchen or dining room you might pick something more vibrant and energetic. You can also experiment with the light therapies mentioned above at home by buying yourself a SAD light, a pair of blue-light filtering glasses or even a green light treatment if you suffer from regular headaches or migraines. While more research is needed into the effects of color therapy, using color can be an easy and satisfying way to potentially improve your physiological health. Importantly, don’t rely on it exclusively to treat any medical concerns and always seek the advice of your doctor. Why not give it a try?

1. https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/treatment/ [↩]
2. https://hms.harvard.edu/news/green-light-migraine-relief [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4939697/ [↩]

What on earth are ‘feel good’ hormones, you might wonder?

Well, as the name implies, they are the hormones that make you feel good and help us maintain a healthy mental state. But what exactly are they and how do they have this power to influence our physiological health?

Our hormones are essentially chemical messengers that travel through the bloodstream and deliver signals to the brain that affect different bodily processes, including mood. There are four hormones in particular that help to promote feelings of happiness and joy:

• Dopamine is a neurotransmitter responsible for giving us pleasurable sensations. It also helps us strive and find things interesting.

• Serotonin is another neurotransmitter that helps regulate mood and also helps us sleep, learn and remember things.

• Oxytocin is sometimes referred to as the love hormone and promotes bonding, trust and empathy.

• Endorphins are a natural pain reliever produced in response to stress or discomfort. Levels also increase when taking part in reward-producing activities, such as eating or exercising.

How can you support the production of feel-good hormones?

Cuddle a dog! Oxytocin levels have been shown to increase as a result of cuddling a dog¹ – as if you needed an excuse! It doesn’t have to be your dog either, so if you don’t have a dog, cuddle a friend’s.

Yoga and mindfulness. Studies have suggested that certain practices which naturally reduce stress and anxiety – such as yoga – are great for our physiological health as they help to release endorphins and support the production of oxytocin.²

Enjoying music. Other studies have shown that listening to music you find pleasurable can help increase the production of the feel-good hormones serotonin and oxytocin. One such study measured the oxytocin levels of a group of singers after they had a singing lesson and found that, in addition to reports of feeling more content, their oxytocin levels had all increased.³

Exercise. Increasing your heart rate by taking part in any form of exercise will promote a positive feeling, which is because exercise has been shown to release endorphins.⁴

Get some sun. We don’t mean stay outside long enough to burn, but studies have shown that just 10-15 minutes of daily exposure to natural sunlight can raise your levels of both serotonin and endorphins.⁵

Consider supplements. While further studies are needed, there are certain supplements that have been linked to the production of certain happiness hormones. Green tea and probiotics, for example, are thought to promote the release of dopamine and serotonin.

Focus on sleep. While sleep might not directly increase feel good hormones, a lack of it can decrease the balance of dopamine, which can result in a more negative mood. To ensure a healthy mental state throughout the day, try to maintain a regular bedtime schedule.

Being happy is a wonderful feeling and one that we all strive for. Life can sometimes deal us a bad hand, but by concentrating on these ways of increasing our happiness hormones naturally, we’re giving ourselves the best chance of dealing with life’s challenges. If nothing else, it’s a good excuse to go and give a dog a cuddle!

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290532/ [↩]
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3768223/ [↩]
3. https://pubmed.ncbi.nlm.nih.gov/12814197/ [↩]
4. https://pubmed.ncbi.nlm.nih.gov/6091217/ [↩]
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/ [↩]

Sometimes life throws things at us that we just weren’t expecting. Out of the blue a massive curve-ball comes around the corner. It doesn’t even have to be something major – just something we didn’t anticipate and had no control over. What do we do?

You’re probably thinking “Where are we going with this?”. The point we’re trying to make is that, even though you had no control over the “curve-ball”, you now have a choice on how you respond. You can take back control.

One of your options may be to run, to stick your head under the pillow, to do anything but to face it. Another option might be to try to ignore it hoping that it will go away of its own accord and everything will go back to “normal”. You could focus on it and let it become all consuming. Or you could apply positivity, turn those negative thoughts on their head and break the problem down into manageable chunks. That way it’s much easier not to be overwhelmed and you’ll likely find yourself in a much stronger position to cope. As our founder, Bob Lemon, always says: “Focus on what you want, not what you don’t want”.

So how do you do this? Luckily there are many tools to help and we already cover a lot of them in our Lifeplus formula. The ones we’d particularly like to introduce you to or to remind you about are:

• mindfulness and mediation,
• positive affirmations,
• eco-therapy,
• floral therapy, and
• exercise and sleep

Let’s start with positivity. Where does it come from?

This may sound like a silly question as we know it comes from within. And it also comes from the way we think and the way we behave. As William James, the brother of the novelist Henry James, asserted in The Principles of Psychology back in 1890, the relationship between emotion and behavior is a two-way street.

We all know if we’re sad we tend to act sad and by contrast, if we’re feeling happy our behavior tends to portray this emotion. But James ventured that if we turned this around and behaved as if we were happy, we would feel happy¹. The same goes for positivity. James believes the theory of positive thought can be applied to behavior and, therefore, we should be able to change our feelings of negativity by acting in a positive way. Positive affirmations are a great starting point. And, by saying them out loud, we are more likely to portray positive behavior in turn leading to a positive mindset. Try thinking about everything you’re grateful for. Maybe write a list of positive things that have happened at the end of every day. Remember, it’s what you want, not what you don’t want.

Positivity also comes from those around us. Try surrounding yourself with positive people – you’ll soon see it rubs off. The opposite is also true as emotions are highly contagious.

But, sometimes feeling positive about a situation can be difficult. It may seem far too large to deal with and that’s because it probably is! Or at least the problem, as you perceive it, is. So, break it down. Where can you find positivity?

Here you may find focusing on the present will help. Mindfulness, meditation, ecotherapy and floral therapy are great ways to start.

Exercise for positivity

When we exercise, our bodies release endorphins – the body’s happy chemicals – and it’s much easier to feel positive when we feel happy. Start your day with a brisk walk if possible. If the weather is good, why not use the opportunity to fit in an ecotherapy session. “Be present” and take notice of your surroundings, the sights, smells, sounds. Or add in a short floral therapy session if you’re lucky enough to live in the country or have access to a park.  Gardening is a great way to exercise while being at one with nature. Using yoga to focus your thoughts or a work-out will help you put things in perspective.  The mental health benefits of exercise can’t be overestimated.

Sleep and mental health

“Have a good night’s sleep and everything will feel better in the morning!” We’ve all heard that many times, but it’s actually true. Sleep is important.  While you’re sleeping your body is not only taking the time to grow, heal and repair itself, your brain is preparing for the next day by processing, consolidating and filing information.

It might be harder to get a good night’s sleep when we are anxious or worrying about things. It’s easy for this to become a vicious circle. Feelings of worry or stress may lead to lack of sleep, which can lead to tiredness, which can impact our ability to cope with daily life, which can lead to low self-esteem, which can lead to feelings of worry or stress and so it goes on.² The Royal College of Psychiatrists has some excellent tips on how to sleep better including exercise, relaxation and writing down what’s troubling you before you go to bed – that way your mind knows it can switch off and deal with it in the morning (when it will be easier to do as you’ve had a good night’s sleep!).³

Waking up to a new day

It may sound obvious, but waking up to an upbeat song is far more likely to help you start the day on a positive note than listening to the news, for example. And, according to music psychologist David M Greenberg, the song you choose to wake up to should have three elements:⁴

• it should build, nudging you out of bed gently and gradually build your energy levels up;
• it should be positive, and
• it should have a strong beat (with a beat per minute of approximately 100 to 130).

Depending on your musical taste, there are a number of examples given starting with Viva La Vida by Coldplay; Bill Withers’ Lovely Day; and Katrina & The Waves’ Walking on Sunshine. You probably already have your own happy song – just play it first thing and you’ll notice the difference!

We hope you can now see how, by taking back control, you can build positivity into your life. And by doing this you are in a far stronger position to follow Bob Lemon’s advice and “focus on what you want, not what you don’t want.”

1. https://www.theguardian.com/science/2012/jun/30/self-help-positive-thinking [↩]
2. https://www.mind.org.uk/information-support/types-of-mental-health-problems/sleep-problems/sleep-problems/ [↩]
3. https://www.rcpsych.ac.uk/mental-health/problems-disorders/sleeping-well [↩]
4. https://www.insider.com/songs-to-help-you-wake-up-2017-4 [↩]

The simple act of recognizing success is incredibly powerful, but so often in life it seems that the natural thing to do is to be humble and shy in coming forward to celebrate our successes. We fear being recognized, but why is this? Some believe, it’s because at a deep internal level, we can all be a little scared of failure.¹

It’s important to remember though, that other people actually want you to succeed! Think about how you feel yourself when you see a Best Man nervously standing up to give a wedding speech or a child in a school play addressing an audience full of people. You’re not hoping they forget their words – in fact, you want just the opposite. It’s the same when others look at you. They don’t want you to fail and they’re not looking at every little thing in case you do. In fact, it’s more likely that they are so keen to see you succeed that, even if something doesn’t go according to plan, they won’t notice, or at least, they won’t care.

Recognizing and sharing success is fundamentally fun for both the person being recognized and those sharing in the celebrations. It’s an excuse to come together and acknowledge all that is good, to focus on the positive and to feel united in enjoying a common emotion.

If you don’t feel comfortable with the attention being on you, try to remember the reasons why that is. There is nothing bad in sharing your success and you may end up inspiring others to reach a goal or go for a dream – sometimes without even realizing it. Success stories can help others in challenging situations to look for the positives and to believe that everything is going to be ok, and they can demonstrate practical tips or actions to follow when they feel stuck.²

Most of all though, if you are the one who’s success is being celebrated, it’s a time to acknowledge yourself as a person who worked hard and achieved something great. It’s a time for yourself, as well as for others, to reinforce the meaning of your success and to allow yourself to feel fulfilment from it.

Read our inspirational Lifeplus stories and discover more ways to enjoy a fulfilling and successful lifestyle that’s worth celebrating. Be that positive difference and experience wonderful moments together.³

1. https://www.psychologytoday.com/gb/blog/the-squeaky-wheel/201306/10-signs-you-might-have-fear-failure [↩]
2. https://harvardmagazine.com/2008/06/the-fringe-benefits-failure-the-importance-imagination [↩]
3. https://ww1.lifeplus.com/web-page/lifeplus-stories [↩]

Rediscover your creative mind

When did you last pursue a creative activity? Creativity is something that’s so natural to us as children, but as we grow older, it’s all too easy to become side-tracked by daily life and forget to take time out to satisfy our creative desires. Creativity in adults is just as important as creativity at any other age though. Creative activities can inspire joy, passion, inspiration and they encourage us as adults to forget our age, as no matter how old we are, it’s never too late to rediscover your creative mind. As editor and leading creativity researcher Ruth Richards once said, “Everyday creativity is . . . fundamental to our very survival. With our everyday creativity, we adapt flexibly, we improvise, we try different options . . .” ¹

Quite simply, creativity is part of what it means to be human.²

How creativity and age are connected

Do you feel as if you have suffered a loss of creativity as you have gotten older? If so, you’re probably right, as new research by UC Berkeley psychologists suggests that losing creativity with age does tend to happen. Through a series of experiments, it was discovered that adults resorted to less creative thought processes than children.³ Nevertheless, there are plenty of new ways to find and embrace creativity, tap back into the part of your brain responsible for creative thinking and foster a new way or approaching creativeness.

If you feel nervous, lost or unsure of where to begin, don’t worry as we’re here to inspire you.

Eight easy yet creative activities for adults

You are never too old to rediscover old hobbies or challenge yourself to learn new things! Whatever your hobbies, interests and current lifestyle, there’s a perfect activity just waiting for you. It doesn’t matter if you are mainly interested in creative activities for adults at home alone, or if you would like ideas for new things to experience with family or friends. People in all circumstances can tap into their creative minds, embrace change and try something new indoors, outdoors, in public and at home. Creativity is available to all of us!

Take a look at the following table to see just how easy it is to inject some creativity into your life.

Find your own rhythm

Music can positively influence our mood, as shown in two recent US Studies from the Department of Psychology at Knox College, Galesburg, IL and the Department of Psychological Sciences at the University of Missouri, Columbia. Findings from these studies demonstrate that listening to positive music may be an effective way to improve happiness. When combined with an intention to become happier, the results are even greater.⁴

Music and singing are accessible to all of us. A few minutes singing in the shower or car can fill you with passion and joy – it doesn’t matter if you think you are any good or not. No one can hear you unless you choose to let them!

Why not go further and start learning a musical instrument? Again, it doesn’t matter how good you perceive yourself to be as it’s less about talent and more about enjoying creativity in adulthood and learning to enjoy your creative nature. If you’ve never picked an instrument up before don’t worry, you’re never too old!

Dance it out

A study conducted at the Faculty of Psychology at the University of Warsaw, Poland concluded that dance can bring about changes in mood and is one of the easiest creative expression activities for adults to encourage us to feel joy.⁵

Too shy to dance in public? That’s ok, just turn up the music and dance around your living room where no one can see you! If you would prefer to enjoy dance as a group activity, or guidance, check out local dance classes and go along for a taster session.

Discover the power of imagination with creative writing

If you are less about movement and more about thought, then creative writing and creative thinking activities for adults might be more for you. Reading a book is a great way to enjoy some me-time and also good for tapping into your creative mind as you picture the visual worlds being described for you.

But why just read other people’s stories? Why not tap into your own imagination and creative thinking by writing your own fictional stories? Take some time, even just a few minutes a day, for creative and positive thinking and you’re sure to add value to your life.

Embrace different kinds of art

Are you an art lover? Why not visit an art gallery or join an art class with friends? Get together to share in the fun of drawing, painting and creative design as you create your own artwork. If you’d rather not commit to a regular class, there are plenty of art-based creative activities for adults at home too – why not start a mosaic project, or start completing an adult coloring book?

Creative crafts projects for adults

Pottery, knitting, sewing and embroidery are all great creative projects for adults. If you need some inspiration, take a look online at the main craft tutorials available and see if you can find one that takes your fancy. YouTube and Pinterest are great places to start.

Foster creativity with DIY projects

YouTube is also a fabulous resource for a number of DIY projects, with ideas suitable from beginners right though to experienced professionals. You could start with something simple like soap or candle making and start to create your own resources rather than buying them from shops. 

Get creative and sustainable with upcycling

Upcycling is a perfect project to combine creativity and sustainability. By taking resources that already exist and thinking of ways to revamp them or tweak their design, you are being creative while also looking out for the environment.

Gardening as a creative activity

Gardening is not just a chore; it can be a source of creative tasks for adults to explore. Eco-therapy – a form of therapy based on interacting with nature, is great for reducing stress. If you don’t have an outside space, you can still benefit from activities such as filling your house with plants or repotting them to give them a new lease of life. 

Get creative as a family – activities for kids, adults and older adults

Children, adults and older adults alike should make creativity a focus in their lives. Take time to enjoy creative family activities together. Spend time with your kids and with the older members of your family and find some common ground by blending creative activities for young adults with creative activities for older adults.  Lots of the ideas here are fun, free and are designed to create memories as you tap into your creativity at any age.

1. https://psycnet.apa.org/record/2007-09305-000 [↩]
2. https://www.arts.gov/sites/default/files/how-creativity-works-in-the-brain-report.pdf [↩]
3. https://www.pnas.org/content/pnas/114/30/7892.full.pdf [↩]
4. https://www.tandfonline.com/doi/abs/10.1080/17439760.2012.747000 [↩]
5. https://www.tandfonline.com/doi/abs/10.1080/17461391.2014.969324 [↩]