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Neuroscientists Find 4 Ways to Boost Happiness (Even When You Feel Down)

Neuroscientists Find 4 Ways to Boost Happiness (Even When You Feel Down)

When you feel down, what can you do? After all, those feelings of guilt, fear, worry, and shame are all invading your brain and there does not seem to be an easy solution. Guess what? Your reward center in the brain is actually getting a short term boost from those negative thoughts. Much in the same way alcohol gives you a quick fix, but to become an alcoholic is a tragedy. These are obviously not long term solutions.

Here are 4 things you must do to boost happiness, according to the neuroscientists.

1. Ask yourself what you can be grateful for

Why is this so important? Alex Korb (UCLA neuroscientist) in his book, The Upward Spiral explains what parts of the brain get activated when you start to feel grateful and appreciate what you have in life. He mentions the National Institutes of Health (HIH) research which shows that the hypothalamus region in the brain gets a boost when you start being grateful and that impacts our sleep, stress levels and general well-being. In addition, the dopamine neurotransmitter, also known as our “reward button”, gets an added dose. It feels good and we want more of this, making it a risk free addiction!

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Next time you are down, just thank your lucky stars for what you have and share it in an email with a loved one or some close friends so that they too are kept in the happiness and gratitude loop.

2. Put a label on those emotions

You feel angry, sad, frustrated or disappointed. You are in a really bad mood because of one or more of those emotions. Let’s not forget that the brain has fast track connections with the rest of the body. If there is fear or anger, the neuroscientists tell us that there is a risk of an “amygdala hijack” when an emotional memory takes over and we lose control. This is the classic “fight or flight” response for emergency situations. There is no time for logic or reason.

Experts recommend that when we can actually label the emotions, the amygdala is less likely to overreact and we are more in control. We can use a few words to describe the emotion or acknowledge how we feel. Telling yourself that you are angry — and defining why — helps enormously. It raises self awareness of our emotions. The great bonus is that we can then figure out how to deal with them.

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It is no accident that labelling emotions is a cornerstone of mindfulness and is a great way to boost happiness. It is also fascinating to learn how hostage negotiators use this technique. They always actively listen to the barricaded criminals and label their emotions before even attempting any influencing. This works just as well for an argument with your partner.

“Your intellect may be confused, but your emotions will never lie to you.”- Roger Ebert

3. Make that decision

What happens in your brain when you make a decision and stop hesitating? The prefrontal cortex in the parietal lobe becomes more activated and also reduces anxiety and worry. It is a very complex and poorly understood process as outlined in this article.

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One thing is clear though. When we make decisions, we reduce striatum activity, which has a tendency to drag us down to anxiety and fretting. You are also more in control and can start planning steps, methods and goals. There is great pleasure and satisfaction when you do make that decision. Nothing is more satisfying than achieving your goals as a result of a wise decision.

“Once you make a decision, the universe conspires to make it happen.”- Ralph Waldo Emerson

4. Touch people

The power of touch. There are hundreds of research studies which show that real, physical human contact is an astonishingly effective way to boost happiness. Everybody is doing it. You can see Presidents who pat each other’s backs at world conferences, or people who hug complete strangers in the street. They know instinctively that they can be more influential, empathic, friendly and persuasive.

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Touch is the first sense we learn from birth. Touch can communicate very powerful positive emotions such as love, joy, gratitude, and empathy. A mother’s touch can reduce her baby’s pain. Touch is vital to our well-being. Research shows that servers can get bigger tips if they have touched the customers — appropriately and discreetly, of course!

What happens when we touch another person? The hormone called oxytocin, which is also a neurotransmitter, is released. That sets in motion a host of positive feelings from bonding, reducing stress, a greater sense of trust and security, increased sense of calm and also a strengthened immune system.

“Non-verbal communication can be a very powerful way to say to your partner, ‘I get you.’ Cuddling is a way of saying, ‘I know how you feel.’ It allows us to feel known by your partner in ways that words can’t convey.” – David Klow, marriage and family therapist

If you are lucky enough to get five hugs a day for four weeks, your happiness will increase by leaps and bounds. Failing that, a massage just might do the trick — albeit less effectively.

Featured photo credit: Lifestyle. Young happy hipster woman eating sweetened cotton candy, amazing view of the river and the city from the bridge. via shutterstock.com

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on November 15, 2018

Success In Reaching Goals Is Determined By Mindset

Success In Reaching Goals Is Determined By Mindset

What do you think it takes to achieve your goals? Hard work? Lots of actions? While these are paramount to becoming successful in reaching our goals, neither of these are possible without a positive mindset.

As humans, we naturally tend to lean towards a negative outlook when it comes to our hopes and dreams. We are prone to believing that we have limitations either from within ourselves or from external forces keeping us from truly getting to where we want to be in life. Our tendency to think that we’ll “believe it when we see it” suggests that our mindsets are focused on our goals not really being attainable until they’ve been achieved. The problem with this is that this common mindset fuels our limiting beliefs and shows a lack of faith in ourselves.

The Success Mindset

Success in achieving our goals comes down to a ‘success mindset’. Successful mindsets are those focused on victory, based on positive mental attitudes, empowering inclinations and good habits. Acquiring a success mindset is the sure-fire way to dramatically increase your chance to achieve your goals.

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The idea that achieving our goals comes down to our habits and actions is actually a typical type of mindset that misses a crucial point; that our mindset is, in fact, the determiner of our energy and what actions we take. A negative mindset will tend to create negative actions and similarly if we have a mindset that will only set into action once we see ‘proof’ that our goals are achievable, then the road will be much longer and arduous. This is why, instead of thinking “I’ll believe it when I see it”, a success mindset will think “I’ll see it when I believe it.”

The Placebo Effect and What It Shows Us About The Power of Mindset

The placebo effect is a perfect example of how mindset really can be powerful. In scientific trials, a group of participants were told they received medication that will heal an ailment but were actually given a sugar pill that does nothing (the placebo). Yet after the trial the participants believed it’s had a positive effect – sometimes even cured their ailment even though nothing has changed. This is the power of mindset.

How do we apply this to our goals? Well, when we set goals and dreams how often do we really believe they’ll come to fruition? Have absolute faith that they can be achieved? Have a complete unwavering expectation? Most of us don’t because we hold on to negative mindsets and limiting beliefs about ourselves that stop us from fully believing we are capable or that it’s at all possible. We tend to listen to the opinions of others despite them misaligning with our own or bow to societal pressures that make us believe we should think and act a certain way. There are many reasons why we possess these types of mindsets but a success mindset can be achieved.

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How To Create a Success Mindset

People with success mindsets have a particular way of perceiving things. They have positive outlooks and are able to put faith fully in their ability to succeed. With that in mind, here are a few ways that can turn a negative mindset into a successful one.

1. A Success Mindset Comes From a Growth Mindset

How does a mindset even manifest itself? It comes from the way you talk to yourself in the privacy of your own head. Realising this will go a long way towards noticing how you speak to yourself and others around you. If it’s mainly negative language you use when you talk about your goals and aspirations then this is an example of a fixed mindset.

A negative mindset brings with it a huge number of limiting beliefs. It creates a fixed mindset – one that can’t see beyond it’s own limitations. A growth mindset sees these limitations and looks beyond them – it finds ways to overcome obstacles and believes that this will result in success. When you think of your goal, a fixed mindset may think “what if I fail?” A growth mindset would look at the same goal and think “failures happen but that doesn’t mean I won’t be successful.”

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There’s a lot of power in changing your perspective.

2. Look For The Successes

It’s really important to get your mind focused on positive aspects of your goal. Finding inspiration through others can be really uplifting and keep you on track with developing your success mindset; reinforcing your belief that your dreams can be achieved. Find people that you can talk with about how they achieved their goals and seek out and surround yourself with positive people. This is crucial if you’re learning to develop a positive mindset.

3. Eliminate Negativity

You can come up against a lot of negativity sometimes either through other people or within yourself. Understanding that other people’s negative opinions are created through their own fears and limiting beliefs will go a long way in sustaining your success mindset. But for a lot of us, negative chatter can come from within and these usually manifest as negative words such as can’t, won’t, shouldn’t. Sometimes, when we think of how we’re going to achieve our goals, statements in our minds come out as negative absolutes: ‘It never works out for me’ or ‘I always fail.’

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When you notice these coming up you need to turn them around with ‘It always works out for me!’ and ‘I never fail!’ The trick is to believe it no matter what’s happened in the past. Remember that every new day is a clean slate and for you to adjust your mindset.

4. Create a Vision

Envisioning your end goal and seeing it in your mind is an important trait of a success mindset. Allowing ourselves to imagine our success creates a powerful excitement that shouldn’t be underestimated. When our brain becomes excited at the thought of achieving our goals, we become more committed, work harder towards achieving it and more likely to do whatever it takes to make it happen.

If this involves creating a vision board that you can look at to remind yourself every day then go for it. Small techniques like this go a long way in sustaining your success mindset and shouldn’t be dismissed.

An Inspirational Story…

For centuries experts said that running a mile in under 4 minutes was humanly impossible. On the 6th May 1954, Rodger Bannister did just that. As part of his training, Bannister relentlessly visualised the achievement, believing he could accomplish what everyone said wasn’t possible…and he did it.

What’s more amazing is that, as soon as Bannister achieved the 4-minute mile, more and more people also achieved it. How was this possible after so many years of no one achieving it? Because in people’s minds it was suddenly possible – once people knew that it was achievable it created a mindset of success and now, after over fifty years since Bannister did the ‘impossible’, his record has been lowered by 17 seconds – the power of the success mindset!

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