For many of us, hand-washing is a mindless activity we engage in several times a day. It’s also a perfect opportunity to create a mindful moment — a time to “reboot” your brain when it becomes scattered, rushed or twitchy. Here’s how to do it: If there’s a mirror above the sink, briefly reconnect with…
Soothing music and nature sounds, even in brief interludes, offer many psychological benefits. Obviously, these sounds need to be of your own choosing, reflecting your preferences. You already know, through experience, what kinds of music and natural sounds create positive states of mind for you. Immersion in these auditory inputs provides, among others, the following…
We all talk to ourselves in the privacy of our own thoughts. Often, this self-talk occurs in the background of one’s awareness, but it can have major impacts on how we feel and behave. During challenging times, negative self-talk undermines hope, escalates anxiety and worry, diminishes emotional well-being, and can fuel generalized inflammation in the…
Escapism is sometimes equated with laziness and procrastination. However, particularly during stressful times like these, something called “positive escapism” is a useful form of self-care. Examples of activities that reflect positive escapism include: Getting lost in a good book Playing video games Doing puzzles and word games Relaxing in a warm bath Taking nap breaks…
A substantial and growing body of research shows that sensory immersion in the natural world improves overall well-being. In some nations, like Japan, physicians prescribe “forest bathing” for patients struggling with stress and burnout. Studies show that interludes of nature immersion catalyze in positive changes in mood in as little as 10 minutes. Some of…
For most of us, uncertainty undermines well-being. We like knowing what to expect, which is why habits and routines prove comforting. With the coronavirus pandemic, uncertainty is a large part of daily life, creating a persistent sense of “What if?” This makes it far easier to worry and catastrophize. Thankfully, research shows chronic worrying can…
To promote wellbeing and resilience during the pandemic, the Greater Good Science Center in Berkeley, California, put out six questions to ask yourself each day, as follows: What am I grateful for today? This question pushes back against the negative cognitive bias that accompanies pandemics. Instead of focusing on risks and tragedies, pause to consider…
Both chronic and acute stress narrows one’s mental perspective. Most often, this is referred to as “tunnel vision.” We become fixated on the problem at hand or its negative impacts on our lives, and much else fades away. The result? The predicament usually looks and feels bigger and more insurmountable than it actually is. Research…
As a child, during times of distress, did you seek comfort in a stuffed animal, a lullaby, an imaginary friend, a secret hiding place or good luck charm? Most of us did in one fashion or another. Psychologists call these objects, sounds and places “safety signals,” meaning they afford us a sense of solace when…
The cumulative effect of a stressful two years is real for us, our family members, and our clients and colleagues. It’s safe to assume that most everyone we work with, as well as those we serve, are carrying some amount of weight on their shoulders that impacts their daily interpersonal interactions. You may find that…