We've all got something to be gloomy about these days - the state of the economy, a failing relationship or working in a dead-end job.
Without our realising it, this bombardment of negativity wIll bring even the most optimistic person down.
The good news is that there are things you can do to raise your spirits.
Here are some simple tips to help us feel more positive. Try in one or two days for a forthnight and notice the difference.
- Simple pleasures
Once something becomes familiar, we stop paying attention to it - even if it's pleasureable. Ever had a piece of chocolate that tasted gorgeous but then you didn't notice the rest of the bar dissapearing down your throat?
Start making a note of a simple things that bring you pleasure as you notice them. This way, you heighten the experience and focus on the positive feelings they inspire.
- Random kindness
Psycologists have found that one of the most effective strategies to lift people from depression is fot them to help others.
If you set yourself the goal of performing an act of random kindness for the benefit of a stranger, it will leave you feeling better about yourself for hours.
- Count chimneys
It sounds odd, but it's harder to feel unhappy while you're looking up.
There's a reason for the saying "you're looking down" when someone seems unhappy. Try it - and things will really look up.
- Three gifts
This excercise can have a greater impact on depression than medication, according to research. At the end of each day, just before bed, look back and bring to mind three good things that happened.
They don't have to be big things - just hearing a bird song or a conversation with a friend will do. Then write them down.
- Do it today
Procastination reduces our sense of well-being, while taking action increases our feelings of being in control. Don't say "That needs doing", say "I'm doing it"
- Share a smile
Happiness reflects back to us. The smile might come from a moment of humour or it could just be from something shared.
Researchers have found that our expressions cause us to feel the way we look - so smiling increases our happiness and sharing our smile makes it even stronger.
- Three thank-yous
Find three situations that you can say than you for. I don't mean just the everyday pleasantries of "please" and "thank you", but the opportunities to express genuine gratitude for things that people do for you.
- Positive consumerism
Much is made of retail therapy, but it's often a short-lived fix. When you're next looking for a present for somebody, buy them something that would give them an experience, rather than just an object.
It's even better if it's a shared experience. Presents will wear out, but memory can last a lifetime.
- Give yourself time
We're often too busy to look after ourselves properly, but most people feel a real boost by focusing on what pleases them.
Set aside 30 minutes, at least once a week, when everyone else comes second (pretend you're a teenager) and focus on something that brings you pleasure.
Too much pursuit of pleasure soon brings diminishing returns, but get the balance right and it will be a precious part of a happy life.
by Trevor Silvester. NST. May 12, 2009
