How are you? You can always become happier and more successful. How to radically change your life for the better right now?
How to change your life for the better
1. Do good deeds
Association of American Psychologists President Martin Seligman says: manifestation of the best traits of our character, and not with the help of artificial tricks... Good deeds are accompanied by satisfaction, which does not happen if we do something just for pleasure.
When you manifest the most worthy qualities, life takes on true meaning.
2. Develop your creativity
In 2010, the Journal of Public Health published the results of a study in which scientists reviewed data from over 100 experiments on the effects of art on human health. It turned out that participation in therapeutic programs related to creativity (painting, theater, writing and music) helps to reduce stress, reduce anxiety, anxiety, depression and negative emotions. Moreover, it contributes to the development of freedom of speech, the ability to clearly express one's thoughts and increase self-esteem.
3. Laugh to your health!
Laughter is very useful, as it causes a rush of endorphin, one of the “happiness hormones”. Try to figure out what makes you happy. For example, romantic comedies, humorous stories, television parodies, entertainment programs. Or maybe you have friends with whom you constantly laugh at something? Turn to these sources of joy more often.
There is a case with the American psychologist Norman Cousins, who had a fatal diagnosis - collagenosis. Cousins asked to be transferred to a hotel and began to watch comedy films one after another. After a few days of almost uninterrupted laughter, his pains ceased, and his tests improved. He soon recovered and was able to return to work.
4. Take a break from gadgets at least once a month
Turn off your phone, laptop, tablet and TV for the weekend. Do not listen to the news, do not check your mail, do not receive incoming calls. Try to do without digital technologies. During the day, just take a walk, go to the theater, visit relatives (buy tickets and arrange meetings in advance so that there is no temptation to surf the Internet). And the evening can be spent playing board games, creative activities or reading books.
After a weekend spent in the information detox mode, you will feel like after a full vacation. When in your personal life you use the same tools as at work (for example, communicate via Skype), both the body and the subconscious perceive this process as a continuation of work activity. Allow yourself a real rest.
Moreover, you will definitely appreciate the anti-stress effect. Two days without a stream of negative news is enough to perk up and get rid of the feeling that the world is heading into the abyss.
5. Meet up with friends more often (only, mind you, not on Skype)
According to neuroscientist Amy Banks, the quality and quantity of contact with other people affects physical health mood and ability to succeed.
In today's world, people are accustomed to keeping their distance, because most people are taught thoughts of self-reliance and independence from childhood. In fact, as multiple studies have shown, the lack of social support is fraught with stress and even various physical diseases, from clogged arteries to cancer.
6. Follow your dreams
Make a list of things you've always wanted to do but never got around to. Jump with a parachute? Fly to Colombia? Walk on rooftops? Launch 50 balloons into the sky at once?
Some dreams are very easy to achieve, and there is no point in delaying them. Just start somewhere. Try to cross off at least two items each month. Believe me: life will become much more interesting!
7. Stop mentally evaluating yourself and others
Do you suffer even in an atmosphere of friendliness? Do you feel like people are being hypocrites or talking to you just because they don't know you well? The reason is that you are used to judging others and comparing yourself to them. Perhaps, unconsciously, you yourself exclude someone from your circle of "chosen ones", but deep down you are afraid to one day be in the place of this person.
Often the roots of such an attitude should be looked for in childhood, when parents asked: “Well, why can’t you study as well as the neighbor Misha?” or “Look how neat Tanya is. Take an example from her! It seemed to you that you really should compete with someone and become better than others. Then you grew up and ended up in a hyper-competitive society where almost everyone is constantly judging others. And this led to a chronic fear of rejection.
The only way out of the vicious circle is to refuse to play by these rules. Watch your judgments. As soon as you notice that you have begun to evaluate others, immediately stop the flow of thoughts. Remember, this is just a habit in your brain that needs to be broken. Try to be kinder to people and to yourself.
8. Focus on growth, not fixedness
There are two psychological mindsets: fixed and growth. A person with a fixed mindset perceives any failure as a disaster, and a mistake made as an indelible stigma on his reputation. Growth-oriented people react quite differently. In every situation, they look for opportunities for development.
Even if you get fired or break up with someone, look for the good in it. What lesson did you get? What mistakes will you take into account now? What will you do differently next time? Or maybe you realized what kind of work or what people should not be present in your life? All this is a valuable experience and a starting point for further development, and not a reason to be disappointed in yourself and give up.
9. Go in for sports
Physical activity improves brain function and improves health. It is also an excellent antidepressant.
Exercise makes us happy because it gives us a rush of endorphins. And this is a serious reason to start playing sports. Exercise every day, but try not to overexert yourself. For example, you should not pump only one muscle group. Better to focus on variety. Set aside time for strength training, stretching, and aerobics.
A good figure is a pleasant side effect that will increase your self-esteem.
10. Restore normal sleep patterns
One of the most effective ways to increase vitality and clarity of mind is to get 8 hours of sleep a day.
Most likely, the modern pace of life makes you puzzle over how to carve out an extra couple of hours for sleep. But here's the trick: the faster and more efficiently you complete tasks, the more new cases you have.
If you slow down and take extra time to sleep, you will find that the to-do list has become shorter, and some things that you didn’t want to deal with have disappeared by themselves. In addition, you will soon realize that thanks to an 8-hour night's rest, your performance has increased and you begin to enjoy what you do
11. Communicate less with those who make you nervous
Even if you are forced to see relatives or colleagues who annoy you day in and day out, still contact them as infrequently as possible.
No need to become a recluse: just spend more time with people who give you a sense of peace. During communication, rate the degree of your irritation on a 10-point scale. If you feel that you have reached five points, try to politely end the conversation and leave.
12. Learn to be mindful
To live consciously means to be present “here and now”, and not to be carried away by thoughts into the past or the future; always focus on what you are doing, and not act on autopilot; be calm, happy and focused, and not scattered over trifles.
Too often we find ourselves caught up in thinking about how things might have been if some mistake had not happened in the past, or worrying about what might happen to us next. We are also distracted by thoughts about what others will say. Persistently looking for flaws and weaknesses in others is also a waste of time.
All this prevents us from enjoying the current moment and feeling the fullness of life every second. We are unable to change the past, predict the future, or control other people. Therefore, the best thing to do at this particular moment is to focus on the reality that is raging around us.
13. Get rid of perfectionism
“Perfectionism has become a badge of honor, and we play the role of martyr heroes,” says psychiatrist David Burns. Indeed, today many people live according to the principle “either perfect or not at all”. In striving for perfection, we bring ourselves to exhaustion, destroy our health, relationships with other people and careers.
Perfectionists measure their worth by unattainable goals, so they constantly feel like they're "not pulling."It is unlikely that you will be able to fully enjoy life if the disgusting inner critic constantly condemns you. So stop waiting for the perfect result and learn to be proud of your successes, even if they seem insignificant to you.
14. Start keeping a diary
Writing will allow you to freely and frankly express your feelings without any censorship or regard for the judgments of others. The diary will give you the opportunity to be alone with your innermost thoughts. Thanks to it, you will be able to analyze your life and everything that happens to you on a deeper and more meaningful level.
Keeping a journal helps us cope with stress and creates a sense of happiness. Healthy lifestyle expert Brett Blumenthal says: “A 2000 outpatient study of patients in psychotherapy clinics found a significant improvement in their depression and fears, as well as an overall improvement in their condition after they were asked to record their emotional state in writing. ".
15. Read books
Scientists from the University of Sussex claim that reading reduces the level of nervous tension by 68%. During the experiment, the researchers created stressful situations for people, and then tried to calm the test subjects. The book helped the participants even better than a favorite music, a cup of tea or a walk in the fresh air! The subjects relaxed their muscles and slowed their pulse in just six minutes of literary relaxation.