By Alane Palmer, ND, CNC and Annah Gillette
A daily mindfulness practice improves many areas of your life. Boosting your mood and creating optimism to relieve the symptoms of depression can be accomplished with a daily practice.
In one study on gratitude, conducted by Robert A. Emmons, Ph.D., at the University of California at Davis and his colleague Mike McCullough at the University of Miami, randomly assigned participants were given one of three tasks. Each week, participants kept a short journal. One group briefly described five things they were grateful for that had occurred in the past week. Another five recorded daily hassles from the previous week that displeased them. The neutral group was asked to list five events or circumstances that affected them, but they were not told whether to focus on the positive or on the negative. Ten weeks later, participants in the gratitude group felt better about their lives as a whole and were a full 25 percent happier than the hassled group. They reported fewer health complaints and exercised an average of 1.5 hours more.
In a later study by Emmons, people were asked to write every day about things for which they were grateful. Not surprisingly, this daily practice led to higher increases in gratitude than did the weekly journaling in the first study. But the results showed another benefit: Participants in the gratitude group also reported offering others more emotional support or help with a personal problem, indicating that the gratitude exercise increased their goodwill towards others, or more technically, their “pro-social” motivation.
Apparently, positive vibes aren’t just for hippies. If you want in on the fun, here are some simple things you can do to build positive momentum toward a more happy and fulfilling life:
1) Keep a daily journal of three things you are thankful for. Writing in a journal works well first thing in the morning, or just before you go to bed. Write your life as you want it to happen, as if it already exists.
2) Make it a practice to tell a spouse, partner or friend something you appreciate about them every day. A great way to improve your mood is to encourage and lift others up.
There’s an old saying that if you’ve forgotten the language of gratitude, you’ll never be on speaking terms with happiness. It turns out this isn’t just a fluffy idea. Several studies have shown depression to be inversely correlated to gratitude. It seems that the more grateful a person is, the less depressed they are. Philip Watkins, a clinical psychologist at Eastern Washington University, found that clinically depressed individuals showed significantly lower gratitude (nearly 50 percent less) than non-depressed controls.
Consider a brain / neurotransmitter test to check the neurotransmitters that are effecting your mood and brain. It is an easy urine test and results come with a protocol to help you feel your best!
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Medical disclaimer: Our tests cannot be used to diagnose, treat or cure any disease. All test results are to be used as educational materials and as a guide to help support your overall health and wellness. Always discuss health concerns with your medical doctor.