You don’t need to double over in a deep belly laugh to get positive effects, a chuckle or smile will do. Laughter releases cortisol, improves immune functioning, increases pain tolerance and decreases a stress response. And based on the Beck Anxiety Inventory and Beck Depression Inventory – II it lowers long-term anxiety.
So remember just smile 😊
Did you know that your dog dreams just like their human mate? You know what it looks they move their legs, twitch or may even growl…
Since dogs have the same brain structure as their human friends, they also experience the same stages of brain activity. It has been suggested that dogs dream about common dog activities, the same way humans dream about human activities. So maybe your dog is dreaming about you 😊
While you might have the best intention of getting up before the sun rises to head out for a run, do yoga, or meditate, if you don’t actually do it there is no amount of thinking that will equate to the effect if that action was done.
We all know that thoughts do not always lead to action. However, there is good news, doing a small task can retrain your little brain, the amygdala, where your unconscious thoughts live. By changing these thoughts you will increase happiness, productivity, mindfulness, and overall optimism, which will in turn get you closer to the goals you set.
Here are 3 daily things that take little effort to change your unconscious mind:
Develop a practice of acknowledging gratitude every day. This can be done in the morning before you place your feet on the ground, helping to set the intention for you day. Or, it can be done in the evening before you close your eyes to sleep. You can employ this task as a mind activity or by writing in a gratitude journal. This daily practice helps to have a longer, more restful sleep and higher levels of positive states of alertness, enthusiasm, determination, attentiveness, and energy (Emmons & McCullough, 2003).
If you have children don’t forget this practice can be done as regular bedtime routine, along with the great fun things you will hear them be grateful for it will help them develop a skill that can protect them from any hardships they may experience throughout their life.
When you are expressing yourself make sure to speak with positive words. Say “please” and “thank-you” to others and mind how you talk to yourself. Make sure you are using supporting and encouraging word when you speak. This practice will reverse the negative impressions that have been imprinted in your unconscious throughout your life. This will boost your self-confidence, self-esteem and self-worth and increase your motivation to keep going.
Part of being happy is spreading happiness. Practice the art of ignoring and dis-engaging in the awful chatter that encircles talking negatively about another person. If you feel the need to say something to someone that may be hurtful, think of a way to tell them personally in a positive way. Natural laws of what you give comes back to you will and does apply. So if you have nothing good to say about someone it is best to say nothing at all.
In this same regard don’t saturate your thoughts with negative news. Most news keeps you engaged by providing shocking, awful depressing stories stirring and storing your negative emotions. Your mind is a muscle with memory if you fill it with sadness, anger, anxiety or depression, awful is what will replay in your thoughts and actions. If you fill it with happiness, joyful inspiration, and supportive motivation, happiness, joyful inspiration, and supportive motivation is what will be replayed as well.
These small tasks will retrain your brain, and develop a habit of life satisfaction, and overall well-being. This will also increase your ability to see the positive in situations which not only lowers your blood pressure, improves your immune function, promotes happiness, and spur acts of helpfulness, generosity, and cooperation it also reduces lifetime risk for depression, anxiety, and substance abuse disorders (Emmons & Stern, 2013).
References:
Emmons, Robert A. and Stern, Robin. (2013). Gratitude as a Psychotherapeutic Intervention. Journal of Clinical Psychology, 69, 846– 855.
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: Experimental studies of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84, 377–389.
Because a dogs’ brain has the same structure as a human brain does and their intelligence is in line with a 2 year old they are able to experience a range of emotions. So yes, they can experience basic core emotions like excitement, contentment, distress, fear, joy, anger shyness and affection. This leaves out some of the more advanced complex emotions like guilt, pride and shame to be experienced by their human friends
Question Your Perceptions
How you see the world influences your thoughts, feelings, and actions towards yourself, situations, and others. Are you the person who gravitates towards gossip? Do you think past events limit your personal goals and abilities? Do you say to yourself bad things always happen to me?
If your answered yes you may be acknowledging and remembering events in your life more negatively than in a balanced representation of reality.
Instead, choose to see your world in a positive light. This helps train the mind and body to accomplish goals that you think are out of reach.
Recent studies show self-produced changes in mood can increase serotonin production, positively affecting cell signaling in the body and brain (4).
Keep a gratitude journal to promote positive thinking, this helps reinforce positive memories and experiences. Likewise, think about things you are thankful for first thing in the morning. This can train your mind to focus on the positives daily and effect your mental and physical well-being.
Wishing you a life of dreams fulfilled.
Dr. Juliann Steinbeigle
