10 Things Science Says Will Make You Happy

In the last few years, psychologists and researchers have been digging up hard data on a question previously left to philosophers: What makes us happy? Researchers have studied people all over the world to find out how things like money, attitude, culture, memory, health, altruism, and our day-to-day habits affect our well-being. The emerging field of positive psychology is bursting with new findings that suggest your actions can have a significant effect on your happiness and satisfaction with life. Here are 10 scientifically proven strategies for getting happy.

1. Savor everyday moments.
2. Avoid comparisons
3. Put money low on the list
4. Have meaningful goals
5. Take initiative at work
6. Make friends, treasure family
7. Smile even when you don't feel like it
8. Say thank you like you mean it
9. Get out and exercise
10. Give it away, give it away now

Taken from yesmagazine.org

Ending Procrastination

Maybe you tell yourself you perform better under pressure. Or that the work you do when you're not feeling in the mood to work isn't very good. Or you think that you can't do anything well unless you're feeling at the top of your form.

Uh-oh, you've got the earmarks of a procrastinator. Of course, you've got lots of company. Twenty percent of people identify themselves as chronic procrastinators. These are people who don't pay their bills on time, who miss opportunities for buying tickets to concerts, who leave Christmas shopping until Christmas Eve. Let's not even talk about income taxes!

College seems to bring out the procrastination in people. In the college setting, up to 70% of student identify themselves as procrastinators.

Of course, it won't help you get things done any faster to know that procrastination isn't good for your health. But putting things off creates higher levels of stress and sends those stress hormones coursing through your body, wearing it out faster. And it puts you at risk for poor health because you're just as likely to delay seeking treatment for medical problems as you are to delay everything else.

Procrastination actually weakens your immune system. It keeps you awake at night. And it doesn't do a thing for your relationships either. It makes loved ones resentful, because it shifts the burden of responsibilities to them.

Procrastinators are made and not born. That's both the good news and the bad news. Good because it's a learned response, and what's learned can be unlearned. The bad news is that while it's possible to change, it takes a lot of psychic energy and you don't necessarily feel transformed internally.

You should know that some people who think of themselves as procrastinators really aren't. In a world of unending deadlines, they just put too many things on their "To Do" list. They're not avoiding tasks, the mark of a bona fide procrastinator; they're getting things done, just not as many as they would like.

It's easy to tell whether you're a real procrastinator. According to Joseph Ferrari, PhD, associate professor of psychology at De Paul University in Chicago, real procrastinators tell themselves these five lies:

• They overestimate the time they have left to perform tasks.
• They underestimate the time it takes to complete tasks.
• They overestimate how motivated they will feel the next day, the next week, the next month - whenever they are putting things off to.
• They mistakenly think that succeeding at a task requires that they feel like doing it.
• They mistakenly believe that working when not in the mood is suboptimal.

Procrastinators also actively look for distractions, especially ones that don't take heavy-duty commitment on their part. Checking email is just about tailor-made for this purpose. The dirty little secret is that procrastinators distract themselves as a way of regulating their own emotions, such as fear of failure.

So face it. Some tasks are never going to be thigh-slappers no matter how long they marinate on your desk. You've got to do them now!

How to tackle procrastination? Dr Ferrari recommends these strategies for reducing procrastination:

1. Make a list of everything you have to do.
2. Write a statement of intention.
3. Set realistic goals.
4. Break it down into specific tasks.
5. Make your task meaningful.
6. Promise yourself a reward.
7. Eliminate tasks you never plan to do. Be honest!
8. Estimate the amount of time you think it will take you to complete a task. Then increase the amount by 100%.

Taken from psychologytoday.com  Written by Hara Marano

The Goals that Guide Us

"Not all who wander are lost," they say, but for the great majority of us, having a road map for the future is a key element to sell-being and success, however we choose to define it. This means setting goals for ourselves, and finding ways to achieve them. If you're a wanderer, it might be time to realize the boundless utility of setting goals.

It's simply a fact: when people have goals to guide them, they are happier and achieve more than they would without having them. It's a brain thing. Achieving a goal you've set produces dopamine, a neurotransmitter responsible for feelings of pleasure. Reciprocally, dopamine activates neural circuitry that makes you eager to pursue new challenges.

Goals provide focus. With no guiding vision or plan, people tend to drift. Goals provide a measuring stick for progress. Goals enhance productivity. They bolster self-esteem. And most of all, goals increase commitment, so you're more likely to achieve whatever you set out to conquer.

While it's not a good idea to try to change everything at once, you can set goals in virtually any domain of your life, from your wardrobe to your church to your workplace.

Of course, a thousand mile journey starts with the first small step. And whether we're embarking on the long trek of a mid-life career switch or the walk to the bedroom to finally organize that closet, it can be hard to gather up the motivation to make that initial step. While setting goals is in itself self-motivating, sometimes it's just not enough. Here are some tried-and-true ways you can begin to move toward achieving your goals, and maintain resolve when the going gets rough.

• Put your goals in writing. The act of writing down what you are going to do is a strong motivator. Writing down goals prevents you from leaving your goals vague. Be specific. Use action verbs. Let your goals have measurable outcomes. Specify completion dates. Also record what your reward will be for achieving the goal. Make a contract with yourself, then read it every morning and night. This will help you to be more committed to your goal as each day passes. And while you've got the pen in your hand...
• Make a list of obstacles. Think of everything that might stand in your way. Then decide what you can do about each obstacle. Design a plan to reduce the influence of each obstacle and increase the chances you will be successful in reaching your goal.
• List the benefits of achieving your goal. Knowing exactly what you will gain from reaching your goal is a strong motivator. Keeping my checkbook balanced will give me more spending money on the weekends. Walking a mile every morning will help me stay focused at work.
• Identify subgoals. Break down complicated plans into manageable chunks. Be specific about what has to be accomplished. Decide what you are going to do, and when. Make sure each step is challenging but achievable, and that you have a complete plan of action. Then write it on your calendar and review it regularly.
• Learn what you need to learn. If information or skill is keeping you from achieving your goals, determine ways to fill in the gaps, and build this into your action plan. Be willing to study and work hard to reach your goals. Think about how much time and effort will be required, and ask yourself whether you are really willing and able to do what is necessary. It is better to adjust your goals or your timetable than to proceed with a plan that is unrealistic.
• Enlist the help of others. Find someone, a coworker or friend, with whom you share a common goal. Get someone to go to the gym with you, or to quit smoking with you, or to share healthy meals with you. A partner can help you stay committed and motivated. Look for role models, people who have already achieved the goals you seek to reach. Ask them for advice and suggestions. Find out how they got where they are, and incorporate what you learn into your plan.
• Visualize yourself having achieved each of your goals. The more real you can make your visualization, the better. Find a quiet place, visualize, write down your experiences afterward. Go through magazines and cut out pictures that represent your goal, then put them around the house. Provide constant reminders to yourself about what you're working towards. Describe your ideal life in the future. Write a few paragraphs describing what you have accomplished, and how your life is better as a result. Use the present tense as if it is happening right here, right now. This is another way of making your vision real.
• Get organized. When you are prepared and organized, you will feel better about your ability to reach your goals. Having information scattered in too many places makes you feel out of control and undermines motivation. Set up a filing system, set aside your workout clothes.
• Reward yourself each step of the way. Let yourself feel good about the progress you've made. Treat yourself to rewards that will give you a lift as you accomplish each subgoal on your road to success.

Taken from psychologytoday.com  Written by Hara Marano

Down But Not Out

So you just got fired? Don't wallow in misery. You may be the new CEO of the next biggest thing. Licking your wounds over a bitter divorce? You may end up meeting the love of your life - today. So don't sit around. You may meet him on a plane or even at a grocery store. In fact, a lot of good can come out of a big disappointment. Setbacks actually force us to take risks, learn and grow.

In every part of life - romance, work, family - stuff happens. And these disappointments can indeed set you back, make you feel anxious and fearful. In moving through the recovery process, you may likely feel a range of emotions including anger, anxiety, confusion, low self-esteem and self-doubt. These represent stages of response and cannot be rushed. But over time you will begin to feel acceptance and hopefulness. When you let go of the past, you will experience increased self-esteem and renewed optimism.

But how do you get there? Terri Needels, PhD, a clinical psychologist in Honolulu, has some words of advice: "Don't focus on what you lost or what didn't work. You have to rewrite your script and see yourself differently - such as seeing yourself with another person, or at another job."

Easier said than done. Some people flounder in frustration and blame after a disappointment. Worse, some people fall into deep depression. But then again others bounce back quickly and with energy. While you can argue that these people may well be born more resilient, resilience can certainly be learned. Practice and experience help. Most successful people have had hard their hard knocks, but they recover and move on. They, in fact, see disappointment as a prospect for something new. "Big losses provide the biggest opportunities for change," says Needels. "They make a person more open to trying new things."

Here are a few tips to learn how you can become more resilient and overcome life's big disappointments:

• Accept the setback. Know that setbacks happen to everyone. And realize that you may never understand what happened.
• Face your fears. It's normal to feel insecure, but don't cower and avoid uncertainty.
• Be patient. Reflect and think about what you plan to do; but don't rush, it will only aggravate the process.
• Go beyond your comfort zone. Take risks. Go after that job you think you can't do, doing so will build self-esteem and resilience.
• Find your hero. Think about people who have survived adversity. Use them as your role models.
• Know what you want. If you have goals, it's easier to make plans and move forward.
• Be a problem-solver. Don't be the victim, instead learn to behave proactively.
• One step at a time. To move forward, the enormity of the task (such as finding a new job) may seem insurmountable. Focus on each step you must take, not the entire undertaking.
• Seek support. Talk to friends, family or a therapist.
• Be kind to yourself. Disappointments are a source of stress, so exercise, eat right and get rest.

Taken from psychologytoday.com  Written by Lybi Ma

Job Burnout: Factors that Contribute to Employee Burnout

Burnout can be described as "the extinction of motivation or incentive, especially where one's devotion to a cause or relationship fails to produce the desired results," and is a stress-related state. There are several factors that can contribute to burnout, including job-related features, lifestyle factors and personality characteristics. This article focuses on the job-related features that can cause or exacerbate burnout. Some companies and industries have much higher rates of burnout than others. The following features tend to cause more stress, taking more of a toll on workers:

• Unclear requirements. When it's not clear to workers how to succeed, it's harder for them to be confident, enjoy their work, and feel they're doing a good job. If the job description isn't explained clearly, if the requirements are constantly changing and hard to understand, or if expectations are otherwise unclear, workers are at higher risk of burnout.
• Impossible requirements. Sometimes it's just not possible to do a job as it's explained. If a job's responsibilities exceed the amount of time given to complete them properly, for example, it's really not possible to do the job well. Workers will put in a lot of effort and never quite feel successful, which also leaves them at risk for burnout.
• High-stress times with no "down" time. Many jobs and industries have "crunch times," where workers must work longer hours and handle a more intense workload for a time. This can actually help people feel invigorated if the extra effort is recognized, appropriately compensated, and limited. It starts becoming problematic when "crunch time" occurs year-round and there's no time for workers to recover.
• Big consequences for failure. People make mistakes; it's part of being human. However, when there are dire consequences to the occasional mistake, the overall work experience becomes much more stressful, and the risk of burnout goes up.
• Lack of personal growth. People tend to feel excited about what they're doing when they are able to creatively decide what needs to be done and come up with ways of handling problems that arise. Generally speaking, workers who feel restricted and unable to exercise personal control over their environment and daily decisions tend to be at greater risk for burnout.
• Lack of recognition. It's difficult to work hard and never be recognized for one's accomplishments. Awards, public praise, bonuses and other tokens of appreciation and recognition of accomplishment go a long way in keeping morale high. Where accolades are scarce, burnout is a risk.
• Insufficient compensation. Some occupations just are stressful, and it's one of those things that you just accept along with the paycheck - if the paycheck is sufficient. However, if demands are high and financial compensation low, workers find themselves thinking, "They don't pay me enough to deal with this!" And the burnout risk goes up.
• Poor communication. Poor communication in a company can cause or exacerbate some of these problems, like unclear job expectations or little recognition. When an employee has a problem and can't properly discuss it with someone who is in a position to help, this can lead to feelings of low personal control.
• Poor leadership. Company leadership can go a long way toward preventing or contributing to burnout. For example, depending on the leadership, employees can feel recognized for their achievements, supported when they have difficulties, valued, safe, etc. Or they can feel unappreciated, unrecognized, unfairly treated, not in control of their activities, insecure about their position, unsure of the requirements of their jobs, etc. Poor company leadership is one factor that can influence many others - many of which can put an employee at risk for burnout.

Taken from stress.about.com  Written by Elizabeth Scott

Top 8 Strategies to Sharpen Thinking Skills

While stress can negatively impact your thinking skills, contributing to memory problems and fuzzy thinking, These techniques have been shown by research to sharpen thinking skills and cognitive functioning while relieving stress and bringing other health benefits at the same time. Learn effective and natural strategies for relieving stress and improving your thinking skills.

1. Try journaling. Research has shown that journaling has many tremendous benefits ranging from stress and relief to reduction in health conditions like asthma. Journaling can also help you improve your thinking skills and create a better life.
2. Take a power nap. When you don't get enough sleep (as a great proportion of the population doesn't), you have decreased cognitive functioning and can even have the same slowed responses as an intoxicated driver.
3. Lower your blood pressure. Multiple studies have shown that high blood pressure is correlated with poorer cognitive performance in older adults and new research shows that this correlation affects younger people as well.
4. Practice meditation. Meditation provides a great mental workout and can relieve stress and bring other health benefits as well as increasing creativity and sharpening thinking skills. Many people shy away from meditation because it seems challenging or confusing to learn. Fortunately, there are different types of meditation, some of which are easy for beginners.
5. Get some exercise. We all know that exercise has many benefits, but did you know that increased IQ and sharper thinking skills are among them? Newsweek recently did a feature on the recent research that shows a correlation between aerobic exercise and improved cognitive performance, and it's been discussed online as well. Now you can use this information for your own benefit by using exercise for stress relief as well as improved thinking skills.
6. Play some games. Mind games can be good for you! No, I don't mean the relationship mind games we all despise, I mean mentally stimulating games that can relieve stress and sharpen our thinking skills, working out our brains like the muscles they are.
7. Improve your nutrition. A balanced and nutritious diet can be great for your body, but it can also help your mind, improving cognitive functioning, relieving stress, and helping you function at your most efficient levels.
8. Pick up a good book. Reading provides a wonderful escape from stress and flexes your mental muscles.

Taken from stress.about.com  Written by Elizabeth Scott

Stress and Emotional Eating: What Causes It?

While new research on nutrition seems to come out every day, and low carb diet books top the best seller lists, many people continue to struggle with maintaining a healthy diet and staying fit. This is because, even if we know what we're supposed to be eating, there are additional factors that influence how much and what type of food we consume. One of these factors is stress, which is linked to increased emotional eating.

Emotional eating has many causes. The following are some of the main reasons - besides hunger - that stressed people eat:

• Cortisol cravings. Stress can bring on increased levels of cortisol, known as "the stress hormone." Cortisol has a beneficial function in the body, but excessive levels of cortisol brought on by chronic stress can cause a slew of problems in the body. Among other things, high levels of cortisol can create cravings for salty and sweet foods. In previous centuries, this enabled people to bulk up on foods that would sustain them during times when food was scarce; however, in modern times and industrialized nations, when food is rarely scarce, this previously adaptive mechanism causes excess weight gain.
• Social eating. Often people who are under stress will seek out social support, which is a great way to relieve stress. Unfortunately for dieters, when people get together - especially women - we tend to go out for a nice meal. Crying on your friend's shoulder over a couple of hot fudge sundaes, going out for a night on the town and plate full of fried appetizers, sharing a bowl of chips with the guys as you watch a game, or discussing the gory details of a nightmare date over cheesecake with your roommates are all social forms of emotional eating. In can make you feel better in the short term, but you may regret it later.
• Nervous energy. When stressed or anxious, many people become "orally fidgety." Sometimes this leads to nail biting or teeth grinding, and often it leads to eating when not hungry. Many people, out of nervousness or boredom, just munch on chips and drink soda to give their mouths something to do.
• Childhood habits. Many of us have comforting childhood memories that revolve around food. Whether your parents used to reward you with sweets, fix your boo-boos with an ice cream cone, or make your favorite meal to celebrate your successes, you'd probably be in the vast minority if you didn't develop some emotionally-based attachments to food while growing up. When in times of stress, few things can be as powerfully comforting or rewarding as your favorite food. Because many people don't develop more effective coping strategies, this type of emotional eating is very common: people eat to celebrate, eat to feel better, eat to deal with stress of being overweight.
• Stuffing emotions. Another emotional reason that many people eat is to quiet uncomfortable emotions. People who are uncomfortable with confrontation may deal with frustrations in their marriage with a piece of cake, for example, rather than with open communication. Food can take the focus off of anger, resentment, fear, anxiety, and a host of other emotions we'd sometimes rather not feel, and is often used for this purpose.

While there are many reasons for emotional eating, and it's a prevalent fixture in our society, it's not necessarily good for us, as anyone who's watching their weight will tell you. If you're an emotional eater, it's important for you to be aware of this, keep an eye on your triggers, and develop some effective stress management techniques and coping skills so that your body stays healthy and you choose your diet, rather than feeling out of control.

Taken from stress.about.com  Written by Elizabeth Scott