As a health educator, Physical Therapist(http://goo.gl/LYGO4C) and Wellness Promoter(http://goo.gl/aPKgND, I understand that Your Body and Mind are constantly bombarded by stressors that can have a positive or negative influence on our wellness.
There is Dys-Stress (bad stress), and Eu-Stress (good stress).
Stress can have a negative impact on our health and well-being.
Just as stress can make your muscles and bones strong, turning stressful events into positive, character building experiences can make you more resilient to future life events. By taking the approach that stressful events are challenges, you can become resilient by broadening our response to activities that are stressful by giving attention to how we respond to stressful events(relationships, athletic pursuits, work environment). Positive emotions can improve our well-being.
Kelly McGonigal, author of WillPower Instinct (*http://tinyurl.com/llsjoat)* expresses this in her TED Talk: How to Make Stress Your Friend - a must see below.
A most important aspect of stressful response that Changes My Mind About Stress, is how we care and connect with others.
There is a hormone released with social engagement and caring that helps to relieve the physiological effects of dys-stress, * Oxytocin*. This hormone has a Positive anti-stress response on the body.
Relaxes blood vessels during stress
This hormone is what helps to * relieve* the effects of stressful, physiological events that negatively impact our health.
There is a message that we must take home and give to others through our relations and social media platforms; We have the ability to be compassionate, *caring* and giving what we know, and add value to someone's life. read more on the Giving of a Gift by +Mark Traphagen :
"Knowledge sharing not only creates a better world, but brings esteem, loyalty and authority back to the one who shares it." *Mark Traphagen* __ There becomes meaning in our work. This adds value to our own well-being, and through the gift of giving, with compassion, to others.
Changing the body & mind then comes from the heart.
Does this Change Your Mind on How You Feel About Stress?
Stress will always be there in your life. How we respond to stress, how we give attention to the moment and understand that "this is stressing me out", can help us better manage stressful life events.
Most inspiring, and maybe it should be obvious, is that caring for others, giving compassion and sharing can have a positive impact on our Body-Heart-Mind.
This is what Martin Seligman discusses in his book Flourish *http://tinyurl.com/ct3egmf* Our Actions, if performed with meaning, can influence our well-being, and have a positive impact on others.
There is something encouraging about a person who has a clear direction in life. The goals they set, decisions they make, and values they hold revolve around a clear mission that offers them significance and engagement.
“When you trust people to help you, they often do,” Amanda Palmer asserted in her beautiful meditation on the art of asking without shame. But what does it really mean to “trust,” and perhaps more importantly, how can we live with the potential heartbreak that lurks in the gap between “often” and “always”? That’s precisely what psychologist David DeSteno, director of Northeastern University’s Social Emotions Lab, explores in The Truth About Trust: How It Determines Success in Life, Love, Learning, and More (public library).
DeSteno, who has previously studied the osmosis of good and evil in all of us and the psychology of compassion and resilience, argues that matters of trust occupy an enormous amount of our mental energies and influence, directly or indirectly, practically every aspect of our everyday lives. But trust is a wholly different animal from the majority of our mental concerns.
I'm not saying forget about whatever it is that is bothering you. Those chapters in our lives shape us. What you can do though, is come at peace with these times. Accept them. Honor them. And move forward.
A Stanford research project explored the key differences between lives of happiness and meaningfulness. While the two are similar, dramatic differences exist – and one should not underestimate the power of meaningfulness.
The anxiety people feel making investment decisions may have more to do with the traffic they dealt with earlier than the potential consequences they face with the investment, but not if the decision-maker has high emotional intelligence a recent study published inPsychological Science suggests.
The study shows that understanding the source and relevance of emotions influences how much sway they have over individuals’ decision-making and can affect the willingness to take risks.
“People often make decisions that are influenced by emotions that have nothing to do with the decisions they are making,” says Stéphane Côté, a professor at the University of Toronto’s Rotman School of Management, who co-wrote the study with lead researcher Jeremy Yip of the Wharton School of the University of Pennsylvania. “Research has found that we fall prey to this all the time.
I was seriously shocked at some of these mistakes in thinking that I subconsciously make all the time. Obviously, none of them are huge, life-threatening mistakes, but they are really surprising and avoiding them could help us to make more rational, sensible decisions.
Being aware of the mistakes we naturally have in our thinking can make a big difference in avoiding them. Unfortunately, most of these occur subconsciously, so it will also take time and effort to avoid them—if you even want to.
Regardless, I think it’s fascinating to learn more about how we think and make decisions every day, so let’s take a look at some of these thinking habits we didn’t know we had.
1. We surround ourselves with information that matches our beliefs
We tend to like people who think like us. If we agree with someone’s beliefs, we’re more likely to be friends with them. While this makes sense, it means that we subconsciously begin to ignore or dismiss anything that threatens our world views, since we surround ourselves with people and information that confirm what we already think.
This is called confirmation bias. If you’ve ever heard of the frequency illusion, this is very similar. The frequency illusion occurs when you buy a new car, and suddenly you see the same car everywhere. Or when a pregnant woman suddenly notices other pregnant women all over the place. It’s a passive experience, where our brains seek out information that’s related to us, but we believe there’s been an actual increase in the frequency of those occurrences.
Confirmation bias is a more active form of the same experience. It happens when we proactively seek out information that confirms our existing beliefs.
Not only do we do this with the information we take in, but we approach our memories this way, as well. In an experiment in 1979 at the University of Minnesota, participants read a story about a women called Jane who acted extroverted in some situations and introverted in others. When the participants returned a few days later, they were divided into two groups. One group was asked if Jane would be suited to a job as a librarian, the other group were asked about her having a job as a real-estate agent. The librarian group remembered Jane as being introverted and later said that she would not be suited to a real-estate job. The real-estate group did the exact opposite: they remembered Jane as extroverted, said she would be suited to a real-estate job and when they were later asked if she would make a good librarian, they said no.
In 2009, a study at Ohio State showed that we will spend 36 percent more time reading an essay if it aligns with our opinions. "Whenever your opinions or beliefs are so intertwined with your self-image you couldn’t pull them away without damaging your core concepts of self, you avoid situations which may cause harm to those beliefs." – David McRaney
This trailer for David McRaney’s book, You are Now Less Dumb, explains this concept really well with a story about how people used to think geese grew on trees (seriously), and how challenging our beliefs on a regular basis is the only way to avoid getting caught up in the confirmation bias:
2. We believe in the “swimmer’s body” illusion
This has to be one of my favorite thinking mistakes I came across. In Rolf Dobelli’s book, The Art of Thinking Clearly, he explains how our ideas about talent and extensive training are well off-track: "Professional swimmers don’t have perfect bodies because they train extensively. Rather, they are good swimmers because of their physiques. How their bodies are designed is a factor for selection and not the result of their activities."
The “swimmer’s body illusion” occurs when we confuse selection factors with results. Another good example is top performing universities: are they actually the best schools, or do they choose the best students, who do well regardless of the school’s influence?
What really jumped out at me when researching this section was this particular line from Dobelli’s book: "Without this illusion, half of advertising campaigns would not work."
It makes perfect sense, when you think about it. If we believed that we were predisposed to be good at certain things (or not), we wouldn’t buy into ad campaigns that promised to improve our skills in areas where it’s unlikely we’ll ever excel.
3. We worry about things we’ve already lost
No matter how much I pay attention to the sunk cost fallacy, I still naturally gravitate towards it.
The term sunk cost refers to any cost (not just monetary, but also time and effort) that has been paid already and cannot be recovered. So, a payment of time or money that’s gone forever, basically.
The reason we can’t ignore the cost, even though it’s already been paid, is that we wired to feel loss far more strongly than gain. Psychologist Daniel Kahneman explains this in his book, Thinking Fast and Slow: "Organisms that placed more urgency on avoiding threats than they did on maximizing opportunities were more likely to pass on their genes. So, over time, the prospect of losses has become a more powerful motivator on your behavior than the promise of gains. The sunk cost fallacy plays on this tendency of ours to emphasize loss over gain."
This research study is a great example of how it works: Hal Arkes and Catehrine Blumer created an experiment in 1985 which demonstrated your tendency to go fuzzy when sunk costs come along. They asked subjects to assume they had spent $100 on a ticket for a ski trip in Michigan, but soon after found a better ski trip in Wisconsin for $50 and bought a ticket for this trip too. They then asked the people in the study to imagine they learned the two trips overlapped and the tickets couldn’t be refunded or resold. Which one do you think they chose, the $100 good vacation, or the $50 great one?
Over half of the people in the study went with the more expensive trip. It may not have promised to be as fun, but the loss seemed greater.
So, just like the other mistakes I’ve explained in this post, the sunk cost fallacy leads us to miss or ignore the logical facts presented to us, and instead make irrational decisions based on our emotions—without even realizing we’re doing so:
The fallacy prevents you from realizing the best choice is to do whatever promises the better experience in the future, not which negates the feeling of loss in the past.
Being such a subconscious reaction, it’s hard to avoid this one. Our best bet is to try to separate the current facts we have from anything that happened in the past. For instance, if you buy a movie ticket only to realize the movie is terrible, you could either:
a) stay and watch the movie, to “get your money’s worth” since you’ve already paid for the ticket (sunk cost fallacy)
or b) leave the cinema and use that time to do something you’ll actually enjoy.
The thing to remember is this: you can’t get that investment back. It’s gone.
Don’t let it cloud your judgement in whatever decision you’re making in this moment—let it remain in the past.
4. We incorrectly predict odds
Imagine you’re playing Heads or Tails with a friend. You flip a coin, over and over, each time guessing whether it will turn up heads or tails. You have a 50/50 chance of being right each time.
Now suppose you’ve flipped the coin five times already and it’s turned up heads every time. Surely, surely, the next one will be tails, right? The chances of it being tails must be higher now, right?
Well, no. The chances of tails turning up are 50/50. Every time. Even if you turned up heads the last twenty times. The odds don’t change.
The gambler’s fallacy is a glitch in our thinking—once again, we’re proven to be illogical creatures. The problem occurs when we place too much weight on past events, believing that they will have an effect on future outcomes (or, in the case of Heads or Tails, any weight, since past events make absolutely no difference to the odds).
Unfortunately, gambling addictions in particular are also affected by a similar mistake in thinking—the positive expectation bias. This is when we mistakenly think that eventually, our luck has to change for the better. Somehow, we find it impossible to accept bad results and give up—we often insist on keeping at it until we get positive results, regardless of what the odds of that happening actually are.
5. We rationalize purchases we don’t want
I’m as guilty of this as anyone. How many times have you gotten home after a shopping trip only to be less than satisfied with your purchase decisions and started rationalizing them to yourself? Maybe you didn’t really want it after all, or in hindsight you thought it was too expensive. Or maybe it didn’t do what you hoped, and was actually useless to you.
Regardless, we’re pretty good at convincing ourselves that those flashy, useless, badly thought-out purchases are necessary after all. This is known as post-purchase rationalization or Buyer’s Stockholm Syndrome.
The reason we’re so good at this comes back to psychology: Social psychologists say it stems from the principle of commitment, our psychological desire to stay consistent and avoid a state of cognitive dissonance.
Cognitive dissonance is the discomfort we get when we’re trying to hold onto two competing ideas or theories. For instance, if we think of ourselves as being nice to strangers, but then we see someone fall over and don’t stop to help them, we would then have conflicting veiws about ourselves: we are nice to strangers, but we weren’t nice to the stranger who fell over. This creates so much discomfort that we have to change our thinking to match our actions—i.e. we start thinking of ourselves as someone who is not nice to strangers, since that’s what our actions proved.
So in the case of our impulse shopping trip, we would need to rationalize the purchases until we truly believe we needed to buy those things, so that our thoughts about ourselves line up with our actions (making the purchases).
The tricky thing in avoiding this mistake is that we generally act before we think, leaving us to rationalize our actions afterwards.
Being aware of this mistake can help us avoid it by predicting it before taking action—for instance, as we’re considering a purchase, we often know that we will have to rationalize it to ourselves later. If we can recognize this, perhaps we can avoid it. It’s not an easy one to tackle, though!
6. We make decisions based on the anchoring effect
Dan Ariely is a behavioural economist who gave one of my favorite TED talks ever about the irrationality of the human brain when it comes to making decisions.
He illustrates this particular mistake in our thinking superbly, with multiple examples. The anchoring effect essentially works like this: rather than making a decision based on pure value for investment (time, money, etc.), we factor in comparative value—that is, how much value an option offers when compared to another option.
Let’s look at some examples from Dan, to illustrate this effect in practice:
One example is an experiment that Dan conducted using two kinds of chocolates for sale in a booth: Hershey’s Kisses and Lindt Truffles. The Kisses were one penny each, while the Truffles were fifteen cents each. Considering the quality differences between the two kinds of chocolates and the normal prices of both items, the Truffles were a great deal, and the majority of visitors to the booth chose the Truffles.
For the next stage of his experiment, Dan offered the same two choices, but lowered the prices by one cent each. So now the Kisses were free, and the Truffles cost fourteen cents each. Of course, the Truffles are even more of a bargain now, but since the Kisses were free, most people chose those instead.
Your loss aversion system is always vigilant, waiting on standby to keep you from giving up more than you can afford to spare, so you calculate the balance between cost and reward whenever possible. – You Are Not So Smart
Another example Dan offers in his TED talk is when consumers are given holiday options to choose between. When given a choice of a trip to Rome, all expenses paid, or a similar trip to Paris, the decision is quite hard. Each city comes with its own food, culture and travel experiences that the consumer must choose between.
When a third option is added, however, such as the same Rome trip, but without coffee included in the morning, things change. When the consumer sees that they have to pay 2,50 euros for coffee in the third trip option, not only does the original Rome trip suddenly seem superior out of these two, it also seems superior to the Paris trip. Even though they probably hadn’t even considered whether coffee was included or not before the third option was added.
Here’s an even better example from another of Dan’s experiments:
Dan found this real ad for subscriptions to The Economist, and used it to see how a seemingly useless choice (like Rome without coffee) affects our decisions.
To begin with, there were three choices: subscribe to The Economist web version for $59, the print version for $125, or subscribe to both the print and web versions for $125. It’s pretty clear what the useless option is here. When Dan gave this form to 100 MIT students and asked them which option they would choose, 84% chose the combo deal for $125. 16% chose the cheaper, web-only option, and nobody chose the print-only option for $125.
Next, Dan removed the ‘useless’ print-only option which nobody wanted and tried the experiment with another group of 100 MIT students. This time, the majority chose the cheaper, web-only version, and the minority chose the combo deal. So even though nobody wanted the bad-value $125 print-only option, it wasn’t actually useless—in fact, it actually informed the decisions people made between the two other options by making the combo deal seem more valuable in relation.
This mistake is called the anchoring effect, because we tend to focus on a particular value and compare it to our other options, seeing the difference between values rather than the value of each option itself.
Eliminating the ‘useless’ options ourselves as we make decisions can help us choose more wisely. On the other hand, Dan says that a big part of the problem comes from simply not knowing our own preferences very well, so perhaps that’s the area we should focus on more, instead.
7. We believe our memories more than facts
Our memories are highly fallible and plastic. And yet, we tend to subconsciously favor them over objective facts. The availability heuristic is a good example of this. It works like this: Suppose you read a page of text and then you’re asked whether the page includes more words that end in “ing” or more words with “n” as the second-last letter. Obviously, it would be impossible for there to be more “ing” words than words with “n” as their penultimate letter (it took me a while to get that—read over the sentence again, carefully, if you’re not sure why that is).However, words ending in “ing” are easier to recall than words like hand, end, or and, which have “n” as their second-last letter, so we would naturally answer that there are more “ing” words.
What’s happening here is that we are basing our answer of probability (i.e. whether it’s probable that there are more “ing” words on the page) on how available relevant examples are (i.e. how easily we can recall them). Our troubles in recalling words with “n” as the second last letter make us think those words don’t occur very often, and we subconsciously ignore the obvious facts in front of us.
Although the availability heuristic is a natural process in how we think, two Chicago scholars have explained how wrong it can be:
Yet reliable statistical evidence will outperform the availability heuristic every time.
The lesson here? Whenever possible, look at the facts. Examine the data. Don’t base a factual decision on your gut instinct without at least exploring the data objectively first.
8. We pay more attention to stereotypes than we think
The funny thing about lots of these thinking mistakes is that they’re so ingrained, I had to think long and hard about why they’re mistakes at all! This one is a good example—it took me a while to understand how illogical this pattern of thinking is.
It’s another one that explains how easily we ignore actual facts:
The human mind is so wedded to stereotypes and so distracted by vivid descriptions that it will seize upon them, even when they defy logic, rather than upon truly relevant facts.
Here’s an example to illustrate the mistake, from researchers Daniel Kahneman and Amos Tversky:
In 1983 Kahneman and Tversky tested how illogical human thinking is by describing the following imaginary person: Linda is thirty-one years old, single, outspoken, and very bright. She majored in philosophy. As a student, she was deeply concerned with issues of discrimination and social justice, and also participated in antinuclear demonstrations.
The researchers asked people to read this description, and then asked them to answer this question: Which alternative is more probable?
1. Linda is a bank teller.
2. Linda is a bank teller and is active in the feminist movement.
Here’s where it can get a bit tricky to understand (at least, it did for me!)—If answer #2 is true, #1 is also true. This means that #2 cannot be the answer to the question of probability.
Unfortunately, few of us realize this, because we’re so overcome by the more detailed description of #2. Plus, as the earlier quote pointed out, stereotypes are so deeply ingrained in our minds that subconsciously apply them to others.
Roughly 85% of people chose option #2 as the answer.
Again, we see here how irrational and illogical we can be, even when the facts are seemingly obvious.
I love this quote from researcher Daniel Kahneman on the differences between economics and psychology: I was astonished. My economic colleagues worked in the building next door, but I had not appreciated the profound difference between our intellectual worlds. To a psychologist, it is self-evident that people are neither fully rational nor completely selfish, and that their tastes are anything but stable.
Clearly, it’s normal for us to be irrational and to think illogically, even though we rarely realize we’re doing it. Still, being aware of the pitfalls we often fall into when making decisions can help us to at least recognize them, if not avoid them.
Sleep is anything but a waste of time. While many people think of catching ZZs as the body "shutting off" until morning, nodding off actually activates a complicated process that helps you feel rested and healthy the next day. Scientists di...
Everyone wants as much happiness as they can get, right? Happy people live better and generally live longer.
Unfortunately, most of us face roadblocks to happiness that have crept into our lives without much notice. Give some thought to how indifference or disengagement might be the culprit. Then, consider the happiness builder discussed below.
Randy Bauer's insight:
Engagement is part of a positive lifestyle. It is the 'E' in PERMA, Martin Seligman's Positive Psychology Model of Flourish.
To be engaged is to be in touch with Your Internal, as well as Your External Environment.
Stop the Busyness and Get Engaged, not necessarily married, but in touch with what you are doing, and what is going on around you.
1. Be Mindful
2. Give Gratitude
3. Use Positivity and open your mind to dealing with an ever changing world.
John Tudor, PhD provides a great overview of Engagement as a way to enhance body and mind Well-Being.
The science of positive psychology has revealed several character strengths that are particularly connected with higher levels of happiness. Over and over again studies show these five strengths might be considered “the happiness strengths”:
Are you high in any of these character strengths? According to research by the VIA Institute, over 75% of people have one of these strengths in their top 5.
Looking to boost one of these strengths? No problem. There are plenty of tips to go around and research studies are revealing good benefits for people that focus on boosting these strengths. Here are some activities to get you started: