Peggy & Judy were working on their book Hack Your Way to Happiness, based on neuroscience and decided to make a 2019 calendar with 12 of the book’s 22 Happiness Hacks. (They aren’t quite done with the book . . . they get diverted very easily . . . I have a hard time keeping them on track.)
If I needed a calendar, which I don’t since I prefer to live in the moment, I would get their calendar. HOWEVER, the calendar has pictures of the Curious Critters but not ONE picture of me so I wouldn’t pay full price and would buy it with a 60% off Zazzle coupon, which is often available.
Here’s one of the Happiness Hacks from the book . . . don’t tell them I’m sharing it with you for free.
There are two sides to a coin, two sides to a pancake and two sides to every thought you have. When a negative thought bothers you, flip the thought to the positive side:
Imagine the opposite – something better, pleasurable, anything POSITIVE – is true and how you would feel.
Positive thoughts signal your brain to release “happy” neurochemicals.
To see all 12 Hacks, Click HERE
Freddie Parker Westerfield
NOT a Hack
“The study, by a team at University College London, comes after decades of research showing that both loneliness and infrequent contact with friends and family can, independently, shorten a person’s life. The scientists expected to find that the combination of these two risk factors would be especially dangerous.”
“We were thinking that people who were socially isolated but also felt lonely might be at particularly high risk,” says Andrew Steptoe, a professor of psychology at University College London.”
“To find out, the team studied 6,500 men and women ages 52 and older. All of them had answered a questionnaire back in 2004 or 2005 that assessed both their sense of loneliness and how much contact they had with friends and family. The researchers looked to see what happened to those people over the next seven or eight years.”
“And Steptoe says he was surprised by the result. “Both social isolation and loneliness appeared initially to be associated with a greater risk of dying,” he says. “But it was really the isolation which was more important.”‘
‘”At first, it looked like people who reported greater levels of loneliness were more likely to die, Steptoe says. But closer analysis showed that these people were also more likely to have other risk factors, like being poor and having existing health problems. Once those factors were taken into account, the extra risk associated with loneliness pretty much disappeared, Steptoe says.”‘
“But people who spent very little time with friends and family, or at social events, were more likely to die regardless of income or health status the team reports in the Proceedings of the National Academy of Sciences.”
“It’s not clear why social isolation is linked to mortality. But one possibility is that having other people around has practical benefits as you get older, Steptoe says. For example, they may push you to go see a doctor if you are having symptoms like chest pain, he says. And if you were to lose consciousness, they would call for help.”
Do Facebook friends count? How about texting?
“Other researchers say they are surprised and not necessarily convinced by the new study, even though they say it’s large and well-done.”
‘”It doesn’t negate the loneliness work that’s been done to date,” says Bert Uchino, a University of Utah psychology professor. He says this study may have reached a different conclusion than earlier ones because people’s definition of loneliness is changing in the Internet age.”‘
‘”People … may think that they’re connected to other people because they’re on Facebook,” Uchino says. So they may not report feeling lonely. But that sort of connection, he says, may not have the health benefits of direct contact with other people.”
*https://www.ahajournals.org/doi/abs/10.1161/01.cir.0000151424.02045.f7 (There are multiple explanations for this association, including the possibility that holiday-induced delays in seeking treatment play a role in producing the twin holiday spikes.)
Your brain can not tell the difference between what you imagine and what is actually happening. Use it to your happiness advantage!
Remember a time you felt happy:
Recall what you looked like, the sights, sounds, scents, colors and how you felt. If a time doesn’t come to mind pretend you are someone else and daydream. Your brain can’t tell the difference!
Find an object, picture or trinket that represents or symbolizes that time. If you don’t already have a souvenir keep your eyes open for something that helps you recall that time & place.
Carry your object in your pocket, put it on your desk, hang it on the wall.
Your “charm” will help you reconnect with and trigger happy feelings.
Check out other Happiness Hacks. Eventually we’ll put them all together in a booklet for you.
“When we’re put under pressure, our brains can suddenly process information much faster – but only in certain situations, says neuroscientist Tali Sharot.”
Some of the most important decisions you will make in your lifetime will occur while you feel stressed and anxious.
Do we become better or worse at processing and using information under such circumstances?
A perceived threat made firefighters better at processing information
“My colleague Neil Garrett, now at the Princeton Neuroscience Institute in New Jersey, and I ventured from the safety of our lab to fire stations in the state of Colorado to investigate how the mind operates under high stress.”
“Firefighters’ workdays vary quite a bit. Some days are pretty relaxed; they’ll spend part of their time washing the truck, cleaning equipment, cooking meals and reading. Other days can be hectic, with numerous life-threatening incidents to attend to; they’ll enter burning homes to rescue trapped residents, and assist with medical emergencies. These ups and downs presented the perfect setting for an experiment on how people’s ability to use information changes when they feel under pressure.”
“When you’re stressed, your brain undergoes physical changes that can make it hard to ignore possible dangers.
We found that perceived threat triggered a stress reaction that made the firefighters better at processing information – but only as long as it conveyed bad news.”
“This is how we arrived at these results. We asked the firefighters to estimate their likelihood of experiencing 40 different aversive events in their life, such as being involved in a car accident or becoming a victim of card fraud. We then gave them either good news (we told them that their likelihood of experiencing these events was lower than they’d thought) or bad news (that it was higher) and asked them to provide new estimates.”
“Cortisol levels spiked, their heart rates went up and, lo and behold, they suddenly became better at processing unrelated, yet alarming, information”
“Research has shown that people are normally quite optimistic – they will ignore the bad news and embrace the good. This is what happened when the firefighters were relaxed; but when they were under stress, a different pattern emerged. Under these conditions, they became hyper-vigilant to any bad news we gave them, even when it had nothing to do with their job (such as learning that the likelihood of card fraud was higher than they’d thought), and altered their beliefs in response. In contrast, stress didn’t change how they responded to good news (such as learning that the likelihood of card fraud was lower than they’d thought).”
“Back in our lab, we observed the same pattern in undergraduates who were told they had to give a surprise public speech, which would be judged by a panel, recorded and posted online. Sure enough, their cortisol levels spiked, their heart rates went up and, lo and behold, they suddenly became better at processing unrelated, yet alarming, information about rates of disease and violence.”
“When you experience stressful events, whether personal (waiting for a medical diagnosis) or public (political turmoil), a physiological change is triggered that can cause you to take in any sort of warning and become fixated on what might go wrong. A study using brain imaging to look at the neural activity of people under stress revealed that this ‘switch’ was related to a sudden boost in a neural signal important for learning(known as a prediction error), specifically in response to unexpected signs of danger (such as faces expressing fear). This signal relies on dopamine – a neurotransmitter found in the brain – and, under stress, dopamine function is altered by another molecule called corticotropin-releasing factor.”
“Such neural engineering could have helped early humans to survive. When our ancestors found themselves in a habitat filled with hungry animals, they benefited from an increased ability to learn about hazards so as to avoid predators. In a safe environment, however, it would be wasteful to be on high alert constantly. A certain amount of ignorance can help to keep your mind at ease.”
“So a ‘neural switch’ that automatically increases or decreases your ability to process warnings in response to changes in your environment might be useful. In fact, people with clinical depression and anxiety seem unable to switch away from a state in which they absorb all the negative messages around them.”
This article was originally published at Aeon and has been republished under Creative Commons and is edited for space.
You’re feeling depressed. What have you been eating?
Psychiatrists and therapists don’t often ask this question. But a growing body of research over the past decade shows that a healthy diet—high in fruits, vegetables, whole grains, fish and unprocessed lean red meat—can prevent depression. And an unhealthy diet—high in processed and refined foods—increases the risk for the disease in everyone, including children and teens.
The findings are spurring the rise of a new field: nutritional psychiatry.
“Now recent studies show that a healthy diet may not only prevent depression, but could effectively treat it once it’s started.
“Researchers, led by epidemiologist Felice Jacka of Australia’s Deakin University, looked at whether improving the diets of people with major depression would help improve their mood. They chose 67 people with depression for the study, some of whom were already being treated with antidepressants, some with psychotherapy, and some with both. Half of these people were given nutritional counseling from a dietitian, who helped them eat healthier. Half were given one-on-one social support—they were paired with someone to chat or play cards with—which is known to help people with depression.”
“After 12 weeks, the people who improved their diets showed significantly happier moods than those who received social support. And the people who improved their diets the most improved the most. (The study was published in January 2017 in BMC Medicine).”
“A second, larger study drew similar conclusions and showed that the boost in mood lasted six months. It was led by researchers at the University of South Australia and published in December 2017 in Nutritional Neuroscience.”
“And later this month in Los Angeles at the American Academy of Neurology’s annual meeting, researchers from Rush University Medical Center in Chicago will present results from their research that shows that elderly adults who eat vegetables, fruits and whole grains are less likely to develop depression over time.”
Scientific evidence aside . . .
My dad lived to 93 . . . it might be prudent to follow his dietary regime.
Source: The Wall Street Journal, The Food That Helps Battle Depression by Elizabeth Bernstein
“Anyone who doesn’t change their mind
doesn’t have one.”