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A psychologist might observe: it is extrinsic motivation, rather than intrinsically sourced. "Keeping up with the Joneses" comes to mind. In actuality well-being has been defined as the combination of feeling good and functioning well, with a key element being grounded in an acceptance of one's self that is based on self-compassion.
According to Kathi Cameeon, MA,RCC, Registered Clinical Counselor with a background in exercise science and psychology specializing in chronic pain/injury management and eating disorders, suggests:
An overall sense of well-being requires having a balance of 15 Key Elements to consider:
1. PHYSICAL ACTIVITY: Thirty minutes of dedicated walking is ideal, but physical activity is cumulative, 10 minutes three times a day, or 15 minutes twice a day is just as good.
2. GRATITUDE: Robert Emmons, and his colleagues at U.C. Davis examined the results of daily record keeping of gratitude produced higher levels of overall positive affect with feeling optimistic about the future.
3. WRITING: Writing down our thoughts can help us untangle how we are feeling; it will increase self-awareness, help with problem solving, and alleviate or manage stress.
4. MEDITATION: Benefits may be seen in a mere 5 minutes. It is suggested that one focuses on one's breathing and allows ourselves to calm our minds. Practice is key.
5. CREATIVITY: Coloring books and a pack of colored pencils has resulted in improvements both in mental and physical health, including decreased levels of depression and anxiety while increasing the body's immune system function.
6. ANIMALS: People who own pets enjoy a lower level of depression, anxiety, and stress while enjoying a higher rate of pleasure hormones like serotonin and dopamine that help us relax.
7. SOCIAL CONNECTION: The body of research that supports a positive link between social support and health is large. One study found that women who had a large support group measuredly reduced stress with increased quality of life.
8. LAUGHTER: The trick with laughter is that it can't be forced, but when it comes organically, it can diffuse anger, depression, and other negative emotions. Additionally, laughter can increase the good hormones and decrease the bad, as well as increasing the strength of the immune system.
9. SPENDING MORE TIME OUTDOORS: Studies have suggested being outdoors enhances both the physical and emotional well-being. Additionally, through exposure to sunlight (vitamin D) and fresh air, will enhance cognitive benefits.
10. QUALITY SLEEP: Getting deep restful sleep will brighten up anyone's perspective and provide more energy and feelings of well-being than any other strategy. A change in evening habits, such as scheduling bedtime an hour earlier, turning off the tv, and various electronic devices 30-40 minutes before bedtime might prove to be a good habit to adopt. Writing a "to do" list of concerns and being willing to consult the list in the morning can serve to release anxious thought processes that might otherwise create restlessness during the night.
11. NUTRITION: Consuming less processed foods, eating more fresh fruits and vegetables, whole grains, while lowering sugar intake may be one way to feel more energetic and enjoy a higher quality of life. Being mindful of maintaining a balanced diet and drinking plenty of water throughout the day can enhance positive results.
12. STOP STRESSING ABOUT HEALTH: Although the message of balance of health and moderation isn't that sexy...it can be applied to every new health and fitness announcement and promotion; past, present, and future.
13. GRAB A FRIEND: One of the most important factors in increased health and quality of life is the human need for connection. Working towards establishing connections with others can be challenging, but doing so will enhance overall health and well-being. Feeling part of the community and enjoying social connectedness can offer the same benefits to mental and physical health as would a brisk run around the block.
14. TAKE TIME IN NATURE: Research has suggested that it takes only 20 minutes of outdoor activity to increase energy levels, mental well-being, and strengthen physical resiliency to help reduce illnesses. A little eco-therapy can go a long way.
15. SHIFT IN ATTITUDE: It is not uncommon to focus more on the negative thoughts than the positive ones. We tend to ruminate on the "what's wrong" aspects of our lives. A shift in attitude can go a long way in changing perception, emotions, and even the course of the day. Positive psychologists suggest it doesn't take much to make a difference. By listing two or three things we are grateful for can shift our perspective to a more positive one. Additionally, replacing a negative thought (what's going wrong) with a positive one (what's going right) can counterbalance the tendency for a downward spiral.
IN SUMMARY, WELL-BEING CAN BE GREATLY ENHANCED AND ENCOURAGED BY BEGINNING TO REPLACE A "BAD HABIT" WITH A "GOOD" ONE.
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