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The other day I was at an acupuncture appointment and was struck by how good it felt to simply lie down on the table, to just stop and let my body relax. It made such a difference and the acupuncturist hadn’t even begun my session! Again and again, I’m amazed by our culture’s obsession with how much we can do, and how quickly we can get it all done. It’s not only stressing us out, but it’s affecting our health on every level. From heart disease and hypothyroidism to Type 2 diabetes and plain old fatigue, stress can play a huge role in disease.
More and more healthcare practitioners are encouraging patients to slow down, hit the “pause” button, or to have a little fun because these breaks are essential to good

Mental imagery helped our ancestors survive for millions of years before people developed language. As animals developed the ability to move, they needed a way to take a mental map of their environment along with them. A tiger roaming his territory must have some kind of internal map of the area, in which his prey, their hiding places, water and potential dangers are all represented. A house cat running downstairs when she hears the electric can opener must have a mental image in her brain that helps her navigate the shortest path to her dinner.
At some unknown time in prehistory, the human brain’s ability to map its environment in space developed into an ability to imagine its environment in time, and to be able to imagine a different

‘Tis the season to be jolly — and also stressed out. If you’re feeling irritable, rushed, resentful, lonely or overwhelmed, keep these strategies in mind to help boost your happiness:
Get enough sleep.
Sleep deprivation is a major disturber of people’s moods. Jet lag, traveling, parties and over-excited children all make it hard to get your usual number of hours. Making an effort to get to bed at a decent hour really pays off.
Exercise.
Studies show that one of the quickest and surest ways to boost your mood is to exercise. If you’re away from home and can’t do your usual routine, even a short walk will help. Even better, exercise outside, where the sunlight will help improve your mood and focus.
Stay in control of your eating.
It seems to me that guilt about holiday binging is a major source of the blues. As an abstainer (as opposed to a moderator), I’ve decided that I won’t have even one sweet during December. It’s easier for me to abstain altogether than to be temperate. It may seem Scrooge-ish not to have gingerbread cookies or bites of a Winstead’s Frosty, but I’m happier when I’m not worrying about it.
Take your time; plan ahead.
Hurrying to pack, rushing through stores, sprinting to make a flight — these are sure to put you in a bad mood. Try to give yourself plenty of time to do what you need to do.
Learn from the past.
What has made you unhappy in years of old? Think back. Avoid your triggers. Stay out of the kitchen, stay out of the mall, stay away from Uncle Billy — sometimes there’s a weird triumphant satisfaction in getting worked up, yet again, by a particular situation. Don’t do it! Don’t expose yourself to known happiness risks.
Make time for real fun.
Sometimes holiday vacations, which are supposed to be “fun,” are actually a huge hassle. Figure out ways to have fun. In my family, we decided to reduce gift-giving. All the adults “draw” for each other’s names, and we each buy stocking presents for just one other person. Also, include time for things you like to do: going to a movie, taking a nap while everyone else goes skating, or going to the gym. I plan to spend a lot of time drinking coffee with my sister.
Behave yourself!
If you sulk, snap, tease or shirk, you’re not going to feel happy. It may feel good, but only for a moment. Then you’re going to feel bad. Instead, try to help out, bite your tongue, clean up, or run to the store. Look for opportunities to say, “Don’t worry, I’ll take care of it,” or, “This is fine,” or “What should I be doing?” Do good, feel good — this really works! The way we act shapes the way we feel, so if you act in an affectionate, thoughtful way, you’ll feel more affectionate and thoughtful.
Fill your heart with love.
My Twelfth Personal Commandment is “There is only love.” If you’re heading into a difficult situation, take a moment to fill your heart with love. Think of all the reasons that you’re grateful to your family and friends, and the happy memories you’ve shared, and how things might look from other people’s perspectives. This can be hard to do, but it will make you happier. And if you’re happy, you’re going to be better able to make other people happy. That is the mystery of the Second Splendid Truth.
Holidays are supposed to be a time of peace, love and fun — and we can’t bicker, complain and nag our way there. Figure out what you need to do to keep a holiday spirit. Number One on my personal list: everyone must get enough sleep.
What stresses you out during the holidays? What do you do to keep yourself feeling calm and light-hearted?
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I love looking at book jackets, and I really enjoyed this post with the 25 outstanding book covers of 2010.
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This Blogger’s Books from
The Happiness Project: Or, Why I Spent a Year Trying to Sing in the Morning, Clean My Closets, Fight Right, Read Aristotle, and Generally Have More Fun
by Gretchen Rubin
Forty Ways to Look at Winston Churchill: A Brief Account of a Long Life
by Gretchen Rubin

Follow Gretchen Rubin on Twitter:
www.twitter.com/gretchenrubin

Source:www.huffingtonpost.com

Almost immediately after we clear the dishes from our Thanksgiving table, the countdown to holiday season madness begins. Try as we might to be merry, door busting sales, social gatherings, family feuds, tipping and tippling all contribute to increased stress at a time when we should be counting our blessings instead of blood pressure levels.
When we are stressed, our bodies’ natural alarm system that is designed to help us to respond effectively to short-lived emergencies, starts sounding like Salvation Army bells. And many studies show that stress, especially when chronic, can wreak havoc on our body and in our brain. When we are tense, we produce a surge of cortisol, known as the “stress hormone,” which has been shown to be toxic to the neurons in the brain’s important memory center called the hippocampus. This can add to that mental fog we often experience during the holidays.
When we are stressed, our concentration, decision-making skills and efficiency while juggling a busy schedule are all impaired. We often add insult to injury by making unhealthy lifestyle choices, such as eating too many sugary treats and drinking too much alcohol, which puts even more stress on our bodies and our brains. My advice, therefore, is to make a resolution this year to nurture and care for your brain over the holidays. Here are seven ways that you can do this:
Laugh It Up
Unless you are Martha Stewart or you love hosting parties, invite your friends to join you at a comedy club instead. If you are a homebody, stay in and watch your favorite holiday movies, such as “When Harry Met Sally…,” “Miracle on 34th Street” or “Yentl.” Comedies are especially good this time of year because studies suggest that laughter reduces the level of cortisol and improves our mood through the release of endorphins.
Savor Your Senses
The holidays are filled with wonderful sights (lights, decorations), smells (scented candles, wreaths, pine trees), tastes (Christmas cookies, latkes, hot apple cider) and sounds (gospel choirs, Messiah recitals, Klezmer bands). You can also follow the Buddhist and Hindu tradition of meditation, which is one of the best ways to relax. Allow your mind to be in the moment by focusing all of your senses so you can soak in the beauty of the season.
Cut Down On Caffeine
Did you know that caffeine accentuates the stress response? It increases the heart rate, blood pressure and ultimately makes it difficult to relax, which is what we need to do when we are stressed. You might think you need that chemical jolt to get you through your “to-do” list, but instead of reaching for that extra cup of Joe or can of jitter juice, choose hot apple cider, herbal teas or a decaffeinated version of your favorite warm beverage. In fact, why not take an hour or two away from your hectic schedule to take a real English-style tea break, complete with finger sandwiches and chat-time with your friends.
Get in the Spirit
Even if you hate the holidays, let go of your inner Scrooge and go with the flow. Listen to inspiring music and sing joyful songs that can uplift your brain as well as your spirits. Put on your favorite tunes, sing out loud in your car on your way to work, or go caroling with friends and family.
Commune with Nature
Seasonal Affective Disorder (SAD), which causes depression due to a lack of sunlight during the winter months, can be relieved by spending time outside during the day. Go ice skating, sledding, skiing or simply take a hike in the woods. The relaxing atmosphere of nature gives your prefrontal cortex — the area of our brain that helps you focus — an opportunity to recharge.
End the Party at Midnight
Keeping a more regular schedule during the holidays will help you feel more relaxed and happier. Our brain performs best when we go to bed and wake up at the same time. When we disrupt this rhythm, our hormones become out of sync and we experience the equivalent of jet lag. So, with the exception of New Year’s Eve, do your brain a favor and don’t pull too many all-nighters.
Volunteer for a Charity
It’s easy to become depressed during the holidays, so focusing on others will ultimately make you feel less stressed about your own situation. There’s nothing more gratifying and uplifting than doing something for someone who is less fortunate. Volunteer at a local shelter or food pantry. Studies show that people who do humanitarian work have greater sense of well-being, happiness, health and longevity.
Have a beautiful-brain holiday!

This Blogger’s Books from
Beautiful Brain, Beautiful You: Look Radiant from the Inside Out by Empowering Your Mind
by Marie Pasinski, Jodie Gould

Follow Marie Pasinski, M.D. on Twitter:
www.twitter.com/DrMariePasinski

Source:www.huffingtonpost.com

I’m working on my Happiness Project, and you could have one, too! Everyone’s project will look different, but it’s the rare person who can’t benefit. Join in — no need to catch up, just jump in right now. Each post will help you think about your own happiness project.
One question for anyone doing a happiness project is: What do I do when I’m facing a big happiness challenge? What do I do when I’ve lost my job, or I’m worried about my child, or I’m scared about a medical diagnosis?
When I am extremely anxious about something, I’ve found that it helps to give myself a short break from my worries, at least occasionally. By finding a “comfort food” activity for my mind, I recharge my battery, I find it easier to stay calm and cheerful, I find it easier to take action, and I sleep better. But this is easier said than done.
For example, when my older daughter was born, she was in the intensive-care unit for a week. I spent all my time there and was worn to a frazzle, and finally, my husband pulled me away to see some silly movie in the middle of the day. I was amazed by how refreshed I was after that break, and how much better I dealt with the strain of the situation.
We all suffer from negativity bias; that is, we react to the bad more strongly and persistently than to the comparable good. One consequence of negativity bias is that when people’s thoughts wander, they tend to begin to brood. Anxious or angry thoughts capture our attention more effectively than happier thoughts.
So look for ways to pull your mind away from your worries onto positive topics. One great way is to watch a movie — preferably something funny! — or watch a favorite TV show. Don’t muddy the experience by trying to multitask; you’re not going to get the benefit of taking a break from your own thoughts if you’re watching “Shrek” while you pay bills or fold laundry. Give yourself a proper vacation: sit down and enjoy what you’re doing.
My favorite activity is reading, and when I really need “comfort food” for my mind, I read Victorian novels or children’s literature (the more stressed out I am, the younger I go; Oz books are a danger sign). I always re-read, too; when I’m upset, I want the comfort of knowing that I’ll love the book and that I won’t be upset by some unexpected plot twist.
I do find that some activities that are usually happiness-inducing don’t work very well when I’m preoccupied with bad thoughts. Listening to music, for example, is an extremely effective way to boost mood, but I find it too easy to start thinking about my worries when I’m listening — others might not have this problem. Similarly, although going for a walk usually cheers me up, it also gives me an excellent opportunity to brood.
Cooking, cleaning, playing with your kids, playing video games, playing basketball — different people find different solutions. If you can find an activity that gives you exercise, gets you outside, or brings you in contact with other people, that’s especially effective.
So if you’re feeling overwhelmed, schedule a breather for yourself. By cheering yourself up, you’ll make yourself feel better, and you’ll also equip yourself to deal more effectively with tough situations.
Have you found a good way to give yourself a mental vacation — or an activity that acts as a comfort food for your mind?
(On a side note, people debate whether technology is adding to, or subtracting from, our happiness. A study suggests that access to communication technology does boost happiness. I just remind myself technology is a good servant, but a bad master.)
Want to get my free monthly newsletter? It highlights the best of the month’s material from the blog and the Facebook page. Email me at grubin@gretchenrubin.com. Just write “newsletter” in the subject line. About 50,000 people get it.

This Blogger’s Books from
The Happiness Project: Or, Why I Spent a Year Trying to Sing in the Morning, Clean My Closets, Fight Right, Read Aristotle, and Generally Have More Fun
by Gretchen Rubin
Forty Ways to Look at Winston Churchill: A Brief Account of a Long Life
by Gretchen Rubin

Follow Gretchen Rubin on Twitter:
www.twitter.com/gretchenrubin

Source:www.huffingtonpost.com

Crisis. The very word makes people nervous. Yet that’s what lots of us feel these days, a sense of imminent threat. Add in the effects of the economic crisis cutting the heart out of the American middle class, and people feel crisis as an everyday thing.
So what do you do if your kid is sick and has to get to the doctor, you’ll be late to work in a job you fear you might lose, there’s a huge highway traffic tie-up and you just recognized your uncle’s funeral is next week, 200 miles away, and you have to work that day?
The answer: get your brain under control and put in the groove. You do that using the power of active rest, using your brain the way it’s designed to be used:
1. First, cut down your anxiety so that your brain can do its job. Many active rest techniques can help. Start with deep breathing. Stand up straight and breathe in to the count of four, out to the count of eight. Repeat for five breaths.
Next, try paradoxical relaxation: concentrate on small muscles in your face and head. Note one that is slightly more tense than the one next to it. Now, pay complete attention to this muscle, feeling and sensing it alone; this will then get the rest of the body to relax. With practice, both deep breathing and paradoxical relaxation can be done very successfully in 30 to 60 seconds. (Other quick attention-active rest techniques, like ear popping and rapid self-hypnosis, are also quickly learned.)
2. Determine if your crisis is life- or career-threatening. When overwhelmed, people often believe their crisis is truly critical until they begin to slow down and think.
3. Use quick social connects for advice. Contact a few friends and family you really trust and admire, and ask if you can call them for advice, anytime, anywhere. Most family and friends will say yes, but it is best to ask well in advance. Use quick social connects to quickly calm anxiety and improve social rest, a major factor in health and survival, even in non-crisis times.
Social support is also crucial to emotional release. Keep with you a list of friends, family, smart acquaintances and work colleagues you can call or contact when you feel stressed — and call them when you’re not in crisis.
4. Make a quick priority list. Take the seconds you need to write down all the things you “have to” do and quickly prioritize them one by one. Quickly move to priority one (it may be getting your kid to the doctor) and feel good if you accomplish that one thing.
5. If unable to act effectively, repeat techniques like deep breathing and paradoxical relaxation, or try different ones like ear popping. Remember, these techniques can be done in under a minute.
6. After dealing with your major everyday crises, try to find five minutes to get outside and walk. Nature can calm people within five minutes, and it will give you a chance to think through your priorities and what you can do next. Walk with colleagues at lunchtime so other brains can help you out.
7. Train your brain to think of solutions instead of problems. Start by taking three to four minutes that day to write down what’s really bugging you and how you plan to tackle it. When writing down solutions, consider a) what you can do to prevent similar problems; b) who can help you deal with them; and c) evaluating how well you coped that day.
8. Learn quick spiritual rest techniques like appreciating “suchness” or moving through time and space as ways to rapidly relax and provide perspective for daily challenges. With practice these techniques also become instant stress reducers.
You always need to control your brain. Though we have not dealt here with major crises like life-threatening illnesses or losing a job, try these things to cope: give yourself enough active rest time that you can think straight, because without proper rest, you die; use social support for advice and emotional survival; obtain perspective on a daily basis; and train the brain to think in terms of solutions, not problems.
Problems will always be with us. Having processes that make creative solutions an ordinary part of life builds confidence. Then it eventually becomes fun. Once you know how to really rest, you know how to revitalize yourself — and avoid the crises of the future.

Follow Matthew Edlund, M.D. on Twitter:
www.twitter.com/therestdoctor

Source:www.huffingtonpost.com