Cultivating Potential – Workshop 3 (Promoting Positivity)
The Appleton Greene Corporate Training Program (CTP) for Cultivating Potential is provided by Mr. Biss MRED Certified Learning Provider (CLP). Program Specifications: Monthly cost USD$2,500.00; Monthly Workshops 6 hours; Monthly Support 4 hours; Program Duration 12 months; Program orders subject to ongoing availability.
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Learning Provider Profile
Garret Biss, MRED, is a Certified Learning Provider (CLP) at Appleton Greene. He has experience in management, marketing, and operations. He has a degree in Mechanical Engineering from the University of Maryland and a Masters of Real Estate Development from Auburn University.
He has industry experience in the following sectors: Non-profit & Charities, Real Estate, Defense, Aviation and Aerospace.
He has had commercial experience in the following countries: United States of America, or more specifically within the following cities: Washington DC, Atlanta GA, Charlotte NC, Orlando FL, and Raleigh NC.
In addition to serving as a KC-130J Transport Plane Commander during global operations throughout North America, Europe, and the Middle East, he served in leadership positions in aviation operations, quality assurance, and maintenance. During one role as a maintenance division officer, he was responsible for the maintenance of a $400MM fleet of aircraft and the leadership of 100 personnel.
Upon retiring from the Marine Corps, Biss pivoted professionally to pursue aspirations in human potential development and has been involved in pioneering work to bring advances human potential development and positive psychology interventions to those in addiction recovery to help cultivate their higher potential for wellbeing and a life of meaning.
Additionally, he serves as a founding member of a water NGO, where he leads small teams into rural villages in Central America to deliver innovative water solutions, having served more than 50 communities so far providing safe water to nearly 12,000 water-insecure people.
MOST Analysis
Mission Statement
Positivity is not about being positive all of the time. Positivity, in this sense, is about developing the emotional resilience necessary not to get stuck in a negative place for too long and to have the tools to rebound from emotional triggers constructively. As a continuation of mindset work, this module will introduce tools that participants can use to develop greater emotional resilience while improving self-efficacy. One of the most significant improvements to emotional resilience comes from applying a positivity-focused approach to our personal inventory.
It’s a natural human tendency to ruminate over our past mistakes, failures, and setbacks. Our brains are wired for survival before anything else; part of that survival is avoiding repeat behavior that may jeopardize the fulfillment of our basic needs. In our brain, this translates to, “I must keep all of my past errors top-of-mind so I don’t repeat them.” The obvious flaw in this well-intended mindset is that remembering our mistakes or shortcomings is not enough to prevent a recurrence. Additionally, being vigilant toward the negative aspects of our past only erodes our confidence today by increasing stress and depleting our self-efficacy. By understanding this negatively biased propensity of thought, we have the power to take action and change this natural tendency by adopting a new approach.
Regardless of how many perceived weaknesses, defects, or past mistakes a person has, there are always many more past wins, successes, and innate strengths to acknowledge. A simple exercise of listing out one’s past wins and successes on a comprehensive accomplishments list is a transformation exercise that starts promoting positivity. Once a habit of positive recognition is established, we are empowered for greater confidence and improved self-efficacy—these restored positive emotions fuel our creativity, mental performance, and personal drive.
Objectives
01. Define positivity, understand what it means and the benefits of having a positive outlook on life.
02. Define happiness, understand the different kinds of happiness and how each is attained, as well as the pitfalls of each.
03. Understand the role of brain chemistry and its effect on the sensations of happiness.
04. Participants are to understand their happiness & emotional set point and what can be done to increase their natural set point.
05. Participants are to recognize the role of cognitive biases in their life, the effect on their happiness, and equip them to overcome the anti-happiness effect of them.
06. Participants are to understand the function of the RAS and learn how they can influence the RAS to perform better.
07. Understand the Default Mode Network (DMN), how it operates and can change, and to understand how neuroplasticity can enable us to make significant and permanent change.
08. Understand the nature of emotions and how they spread internally and externally.
09. Understand the concepts of fear and worry and how they can inhibit positivity and happiness.
10. Understand the concept of Negative Self-talk and our inner-critic, and learn how to overcome the inner-critic and reduce/illuminate the negative self-talk.
11. Participants are to spot the tendency toward social comparison and be able to limit or reverse the thoughts when they catch themselves doing so.
12. Understand that positivity is a trait and happiness is an emotional norm that we can cultivate. Participants are to take ownership of their positivity and level of happiness.
Strategies
01. What is Positivity: Each individual department head to undertake departmental SWOT analysis; strategy research & development.
02. What is Happiness: Each individual department head to undertake departmental SWOT analysis; strategy research & development.
03. Brain Chemistry of Happiness: Each individual department head to undertake departmental SWOT analysis; strategy research & development.
04. Happiness and Emotional Set Point: Each individual department head to undertake departmental SWOT analysis; strategy research & development.
05. Cognitive Biases Affecting Happiness: Each individual department head to undertake departmental SWOT analysis; strategy research & development.
06. Reticular Activating System & Inattentional Blindness: Each individual department head to undertake departmental SWOT analysis; strategy research & development.
07. Default Mode Network & Neuroplasticity: Each individual department head to undertake departmental SWOT analysis; strategy research & development.
08. Positivity is Infectious: Each individual department head to undertake departmental SWOT analysis; strategy research & development.
09. Thieves of Positivity – Fear and Worry: Each individual department head to undertake departmental SWOT analysis; strategy research & development.
10. Thieves of Positivity – Negative Self Talk: Each individual department head to undertake departmental SWOT analysis; strategy research & development.
11. Thieves of Positivity – Comparison: Each individual department head to undertake departmental SWOT analysis; strategy research & development.
12. Positivity and Happiness Interventions: Each individual department head to undertake departmental SWOT analysis; strategy research & development.
Tasks
01. Create a task on your calendar, to be completed within the next month, to analyze What is Positivity.
02. Create a task on your calendar, to be completed within the next month, to analyze What is Happiness.
03. Create a task on your calendar, to be completed within the next month, to analyze Brain Chemistry of Happiness.
04. Create a task on your calendar, to be completed within the next month, to analyze Happiness and Emotional Set Point.
05. Create a task on your calendar, to be completed within the next month, to analyze Cognitive Biases Affecting Happiness.
06. Create a task on your calendar, to be completed within the next month, to analyze Reticular Activating System & Inattentional Blindness.
07. Create a task on your calendar, to be completed within the next month, to analyze Default Mode Network & Neuroplasticity.
08. Create a task on your calendar, to be completed within the next month, to analyze Positivity is Infectious.
09. Create a task on your calendar, to be completed within the next month, to analyze Thieves of Positivity – Fear and Worry.
10. Create a task on your calendar, to be completed within the next month, to analyze Thieves of Positivity – Negative Self Talk.
11. Create a task on your calendar, to be completed within the next month, to analyze Thieves of Positivity – Comparison.
12. Create a task on your calendar, to be completed within the next month, to analyze Positivity and Happiness Interventions.
Introduction
“Positivity” is not about being positive all of the time – that is not attainable and would not be productive. In this program, positivity focuses on developing participants’ emotional resilience necessary to offer their best contribution regardless of the environment and circumstances around them. Positivity is about bouncing back from losses or negative situations without getting stuck in a negative emotional state or downward spiral. To bolster one’s positivity and emotional resilience, one must overcome the effects of negative biases and survival instincts that no longer serve them. Building on the benefits of accepting responsibility, this phase helps participants achieve higher levels of resilience by learning to focus on their past wins and successes. Acknowledging past achievements – from childhood to present day – is a powerful way to develop the self-esteem and confidence needed to lean into the next difficult challenge.
In most ways, our perception defines our reality. That holds for individuals as well as organizations and the opportunities they perceive and engage. Recent science demonstrates that an individual’s perception and beliefs will influence the outcomes of an experiment regardless of whether that individual is the experimenter or the object of the experiment.
With perception strongly correlated to experiences and outcomes, individuals and organizations need to understand perception biases that can influence a person’s reality and positively or negatively affect results.
The term Positivity doesn’t describe an expectation or propensity to be “positive” all the time. More so, as developed in Cultivating Potential, positivity refers to an individual’s and organization’s ability to experience a full range of challenging situations and emotions without tending in a negative direction or being stuck in a counter-productive cycle.
Regardless of other factors, resilience is one of the greatest assets for weathering the inevitable challenges and obstacles that present themselves. Growth requires setbacks, and innovation requires some momentary failures. Resilience is what fuels the ability to progress through and beyond these setbacks and failures. An organization’s capacity to adapt to changes, pursue opportunities, and expand into new markets is founded on the leaders’ and individuals’ resilience.
Positivity v negativity and the impact on potential
How likely are you to reach your maximum potential in your current frame of mind? What are your current feelings? Is it a positive or negative mental state?
When you’re in a bad mood, your thinking shuts down. There is no evidence of possibility when the mind is concentrated on the negative. The mind isn’t particularly inventive. We are unable to function. Our minds are shut down. Constrained. Bound. It’s as if a gloomy shroud has been draped over our heads. Blinkers are used to cover the eyes. The ability to focus and see things clearly is hampered. It can feel as if you’re carrying the weight of the entire world on your shoulders. In this frame of mind, what are your chances of realizing your full potential?
Being in a positive frame of mind has the ability to expand the mind. Possibility, creativity, and perspective are all available to the mind. It has a light feel to it in both senses of the word. We have sharp vision and a sense of light. We can move, we’re light on our feet, agile, and responsive, and our perspective broadens. We have the ability to dance, play, move, and work. We’re considerably more likely to accomplish whatever we’ve put our minds to when we’re in a good mood. Anyone can accomplish their full potential if they are in this state of mind.
At different times, we all experience both states of thought. That isn’t a problem at all. If you want to reach your full potential, you must maintain a positive mindset for the majority of the time. It’s easier than you might think to break free from a negative mindset. Before I explain how, consider how each frame of thought makes you feel.
Words like heavy, dark, procrastination, fear, worry, fogginess, lethargy, and sluggishness are frequently used to characterize a bad state of mind. Everything is a labor of love. This is what we’ll call low quality.
You feel light, nimble, dynamic, courageous, clear, and optimistic when you’re in a positive frame of mind. You act, you move forward, and everything appears to be simple. This is what we’ll refer to as “excellent quality.”
You could use a variety of other words, but you get the idea. You are aware of the differences in how the two states of mind feel. This is extremely beneficial since just realizing this might help you be in a more positive frame of mind.
When you’re paying attention to unpleasant thoughts, you’ll get a low-quality feeling. It functions as a warning that you’ve had a bad idea, that you’ve believed it, and that it’s impacting you and, most likely, your performance. This does not need to be the case. When you hear the alarm, it’s a signal that it’s time to replace your negative thoughts with good ones.
Why do we pay so much attention to negative thinking if it’s so simple? Our conditioning, after all, is a learned way of thinking. We’re not aware that it’s an option. We don’t seem to have a choice in the issue. We are blissfully unaware that we are only one thinking away from a completely different experience.
When you’re not aware of it, a negative mindset is easy to fall into and difficult to escape. It’s easier to get out of it once you realize it for yourself. At the very least, acknowledging that you’re in a bad frame of mind provides you a sense of separation from it.
You can hunt for a good thought in any experience, and if you locate one, your experience will alter. Look for a pleasant emotion, a positive thinking when you find you’re stuck in a ‘negative’ feeling.
Realizing your full potential is a mental condition. Which mental state would you choose?
Positivity: The Best Way To Start Unlocking Your Potential
Preaching Positivity
Without a positive mindset, you won’t be able to overcome self-limiting beliefs and pursue your passion and purpose in life. You’re not going to be able to do it. Positive thinking breeds positive thinking. That’s all there is to it. We overcome difficulties in our sector and elsewhere by maintaining a positive outlook.
You’ve probably heard the saying that success in business and life is 90% attitude, self-image, and self-discipline, and 10% knowledge. Do you have a pleasant attitude at work every day? What about the members in your team? Are you boosting their morale? Do they have a positive outlook?
Self-Limiting Beliefs and How to Overcome Them
Isn’t it true that we all have them? Because of this and that, we persuade ourselves we can’t do something. We make excuses for ourselves: there’s a roadblock; this isn’t the proper time; or I’m not as good as such and so. Do any of these words ring a bell? I’m confident they do.
After you transcend your self-limiting beliefs, amazing things will happen. You’ll see a positive change in your firm as a result, and you’ll notice your employees’ feelings shift in a new, promising direction as well. Your team will see you in a new light, and you will see them in a new light as well. It’s a win-win situation for everyone.
Pursuing Your Dreams And Goals
Money isn’t everything in life. (I’m sure you’ve heard something similar.) Money is straightforward: it comes in and it goes out. Isn’t it true that we all take the same amount with us on our last day?
We spend far too much of our time at work to appreciate what life has to offer.
Everyone has their own set of challenges. These roadblocks make it difficult for us to live our lives with passion and purpose. But keep in mind that there’s always a new challenge to overcome – it’s a vicious circle. After you overcome one self-limiting notion, a new one emerges, presenting you with a new task.
It’s not enough to only think positively; you also need to act positively. You’ll always have self-limiting beliefs, but you can overcome many of them by staying loyal to yourself and adjusting your mentality in the right direction. To adopt a positive mindset, something bigger than yourself and money must be at risk. Your life’s purpose and passion come first. Of course, none of these great consequences will occur overnight, so why not start today?
Promoting Positivity in the Workplace Has a Positive Impact.
Your company’s bottom line could suffer if you don’t focus on positivity in the workplace. Employee disengagement costs companies in the U.S. an $550 billion per year. Even if you believe your team is working to its maximum potential, you could be losing out on a lot of opportunities.
But how can you get your employees to be more engaged? The solution is simple enough to be overlooked.
When it comes to increasing productivity, one of the most successful areas to concentrate on is workplace happiness. Consider this: when was the last time you were at your most productive? Positive emotions are often the most powerful productivity tool that motivates you to do your best work.
So, how can you make sure your staff are having a good time at work? As a manager, there are a few essential tactics you can use.
Continue reading to learn more about workplace positivity and how you can build a happy environment in your company.
Workplace positivity equals productivity.
It is an undeniable fact that when you foster optimism in the workplace, productivity rises. Do you have any doubts? Consider the following advantages of workplace positivism.
Increase your business’s creativity.
Negative attitudes and perspectives are the adversary of innovation, especially in the workplace. A happy, motivated employee is far more likely to put in the effort, which could result in new ideas and solutions that boost your bottom line.
An employee in a hostile work environment, on the other hand, may adopt the “why bother?” attitude, leaving them on your payroll with little more than the bare minimum to show for it. On your end, this becomes a “why bother?” scenario as well.
Enhance the chemistry of collaboration.
When everyone in the office has a positive attitude, it is much easier to build relationships with one another. This chemistry encourages collaboration since everyone feels more at ease discussing and contributing ideas.
Furthermore, your staff will enjoy each other’s company and may even be inspired to perform at their best. This simply cannot be accomplished with a group of unhappy employees who dread going to work every day.
Employees that are happier are more motivated.
Employees who work in a happy environment are more motivated to go above and beyond the standards of their job titles. This has the potential to take your company to new heights.
Consider this: how can you progress as a company if everyone in your company does the bare minimum of their job title? True advancement necessitates the kind of innovative thinking that can only come from satisfied employees.
Encouraging Emotional Intelligence as a leader.
Leading by example is one of the most effective things you can do as a leader: if your colleagues witness you keeping your cool under pressure, they’ll learn to apply those good feelings to their own job. If you treat your staff in a nasty, disrespectful, tone-deaf, or dismissive manner, that energy will persist and contaminate your workplace culture.
Furthermore, if you’re a supervisor who isn’t particularly sympathetic, you may observe a higher rate of employee turnover. The typical cost of training new staff for a business is roughly $2000, which eats into your profits.
“How can I treat my staff well without feeling like a doormat?” you might wonder. It’s a fine line to tread, but there are ways to be a nicer boss while still remaining “the boss.”
Make resources available for employee development.
Great leaders don’t simply toss their employees to the wolves; they guide them to greatness. This entails assisting them rather than expecting them to solve difficulties on their own.
You should also urge your personnel to learn more, and when appropriate, provide financing or incentives. You could, for example, print a course catalog from a nearby community college and encourage your staff to enroll in a course on the company’s cost. Have faith that it will be worthwhile for you.
Make an effort to lead.
If you see yourself as a delegator rather than a doer, you must change your perspective. Great bosses are not only bosses, but also leaders. Instead of sitting on the sidelines and waiting for things to happen, get down in the trenches with your squad and be a driving force.
Let’s imagine you’re working on a project with your team that requires your approval. Give specifics instead of imprecise remarks and expecting them to read your thinking. This will take more effort on your behalf, but it will significantly improve the amount of positivity in the office.
Pay attention to your employees.
One of the worst things you can do as a supervisor is make your staff feel as if they aren’t being heard. After all, why bother going to work if no one cares about what you have to say?
If you want to boost workplace optimism, you should pay attention to what your employees have to say. Furthermore, you should make it clear that you value their opinions. Keep a close eye on your verbal and nonverbal communication to ensure you’re giving the correct message.
This entails not just establishing a “open door” approach for employee feedback, but also taking these remarks seriously and acting on them. Employees will be considerably more driven to achieve at (or even beyond) their potential if they feel like their voice matters in the company.
Other Ways to Increase Workplace Productivity
There are a few additional strategies to create optimism in the workplace besides being the greatest boss you can be. You can begin developing a successful action plan by remembering these suggestions.
Make your employees’ physical and mental health a priority.
You’re not going to gain much out of working with a team of unhealthy people, whether they’re mentally or physically ill. Not just noting how your employees are feeling, but also doing everything you can to convey that you care is an important element of creating optimism in the workplace.
Try taking a more relaxed approach to your “9 to 5” weekday, for example. If you realize an employee is having trouble, offer to let them go a few hours early without penalty. This will demonstrate to them that you appreciate them as a live, breathing person who may require mental rest from time to time.
You can also give your staff tools to make them happier and healthier at work. Plan outings or parties for your employees to show them that you care about their well-being. Some businesses even provide fitness rooms and other leisure spaces where employees can vent their frustrations.
Organize activities that will help your team bond.
Remember that a team that plays together stays together. Organizing team-building events that allow your staff to take a break and enjoy some healthy fun as a group is one method to promote a more positive work atmosphere.
You can take this in a variety of directions, such as forming a sports team or planning a picnic in a nearby park. The most important thing is to encourage your employees to spend more time together having fun rather than being at work.
Encourage a positive corporate culture.
A strong goal statement and company culture directive can bring a group of employees together and make them feel like they’re a part of something bigger. Create a vision for how you want your workplace to be, and make sure everyone on your team understands what’s expected of them in order to make it a reality.
This not only boosts employee morale, but it also promotes a positive work environment. You can end up with some negative Nancys who drag everyone down with them if you don’t emphasize your expectations for your team.
Provide Formal Recognition.
Don’t dismiss an employee who goes above and above. Make sure you’re aggressively recognizing and utilizing your top performers to lead by example for the rest of your staff.
This is in addition to the relatively dated “Employee of the Month” program. Isn’t it a little corny and uninspired?
Instead, why not demonstrate your appreciation by getting your staff a gift? Or give them a shout-out in an all-company email? Whatever you do, make sure you don’t go unnoticed for a good deed.
Show your gratitude.
Apart from publicly acknowledging employee accomplishments, simply expressing your gratitude to everyone contributes to a pleasant work atmosphere.
Make sure you’re always giving positive feedback and encouragement, as well as expressing gratitude for all your staff do. When it comes to encouraging happiness in the workplace, even a tiny “thank you” can go a long way.
Now is the time to create a more positive work environment.
Improving your company’s prospects and, as a result, your bottom line, requires cultivating a good and healthy work atmosphere. Negativity will only cause you harm and sabotage your own and your team’s potential. Take the measures to create a more positive work environment now now that you know more about boosting positivity in the workplace.
Executive Summary
Chapter 1: What is Positivity?
“Positivity” does not imply being happy all of the time — that is impossible to achieve and would be counterproductive. In this class, we’ll focus on positivity and building emotional resilience so that individuals can provide their best effort regardless of the atmosphere or circumstances. Positivity is defined as the ability to bounce back from losses or unpleasant situations without becoming trapped in a negative emotional state or spiraling lower. Negative biases and survival instincts that no longer serve them must be overcome in order to boost one’s positivity and emotional resilience. This phase builds on the benefits of accepting responsibility by teaching participants to focus on their past wins and successes, allowing them to reach higher levels of resilience. Recognizing past accomplishments, from childhood to now, is a great approach to build the self-esteem and confidence needed to take on the next difficult endeavor.
“It’s not just about being all positive all the time. Life is about having a full range of human emotions and experiences. It’s about being able to navigate those more powerfully.” – Louis Alloro, co-Founder of The Flourishing Center
Positivity entails thinking positively, seeking answers, anticipating positive outcomes and achievement, and focusing on and making life more enjoyable. It’s a joyful, worry-free state of mind that focuses on the positive aspects of life.
A Good Condition Of Mind Is Referred To As Positivity
• You don’t take things personally while you’re in this frame of mind.
• You are fully immersed in the current moment.
• You are unconcerned about the future.
• You put your energy towards doing and accomplishing rather than dwelling on the past or problems.
• It refers to a pleasant, tolerant, and good-natured state of being.
“The state or quality of being positive” according to the Collins definition.
It is defined by the Cambridge dictionary as “the attribute of having an optimistic attitude.”
Your Emotions and Positivity
Joy, love, and inspiration are all feelings connected with positive. A person in this state of mind strives to avoid negative and unhappy feelings and emotions by choosing constructive and positive feelings and emotions.
This may seem difficult at first, but with some practice, it becomes achievable.
Your Thoughts and Positivity
Thoughts of courage, self-esteem, and assurance are related to optimism.
Such a person’s mentality prefers to think in terms of “I can,” “It is feasible,” and “I am doing my best to better myself and my life.”
Positivity’s Influence
Positivity is made up of various components, each of which has a unique, but overwhelmingly good, impact on our lives. Self-focused positive thinking, for example, is beneficial to one’s well-being and can help to mitigate the impacts of stress (Taylor & Brown, 1994). So, to increase this component of optimism, try employing tactics like self-compassion and self-kindness. Improving our sentiments of self-worth and self-confidence is likely to be useful as well (Miller Smedema, Catalano, & Ebener, 2010).
Positive thinking and optimism about the future tend to improve our well-being, social interactions, and stress management (Taylor & Brown, 1994). Similarly, positive thinking that is focused on the current moment, such as how much control we have over stressful events, helps us manage better (Crum, Akinola, Martin, & Fath, 2017).
Chapter 2: What is Happiness?
What Exactly Is Happiness?Joy, pleasure, contentment, and fulfillment characterize happiness as an emotional state. While there are many distinct definitions of happiness, it is frequently described as involving positive emotions and a sense of fulfillment in life.
When most people talk about happiness, they may be referring to how they feel right now, or they may be referring to a broader sense of how they feel about life in general.
Because happiness is such a broad phrase, psychologists and other social scientists commonly refer to this emotional state as “subjective well-being.” Subjective well-being, as the name implies, is concerned with an individual’s overall personal feelings about their current situation.
The following are two important aspects of happiness (or subjective well-being):
• Emotional equilibrium: Everyone has positive and negative emotions, feelings, and moods. Happiness is usually associated with having more pleasant feelings than negative ones.
• Life satisfaction: This refers to how satisfied you are with many aspects of your life, such as your relationships, work, accomplishments, and other key factors.
Happiness Indicators
While everyone’s definition of happiness is different, there are some major indicators that psychologists look for when evaluating and analyzing happiness.
The following are some key indicators of happiness:
• Feeling as if you’re living the life you’ve always desired
• Believing that your life is in good shape.
• Encouraging you to believe that you have (or will) achieve your goals in life.
• Being content with your life
• Having a more positive attitude than a negative attitude
It’s crucial to remember that happiness isn’t a continual state of ecstasy. Happiness, on the other hand, is a general feeling of having more pleasant emotions than negative ones.
From time to time, happy people experience the full gamut of human emotions, including anger, frustration, boredom, loneliness, and even grief. They have an underlying sense of optimism that things will get better, that they will be able to deal with what is occurring, and that they will be able to be happy again, even while they are in discomfort.
Chapter 3: Brain Chemistry of Happiness
What Are the Benefits of Happy Chemicals?
While you may not think twice about walking and talking at the same time or smiling at a joke while watching TV, your brain is busy calculating every move to help you control your thoughts, feelings, and emotions.
Brain chemicals that alter your happiness are at the root of these sentiments.
What Role Do Neurotransmitters Have In Mood?
Neurotransmitters are substances in the brain that convey signals from one neuron to the next. A neuron is a type of cell that sends signals to other cells, muscles, and glands. Neurons are made up of a body, an axon, and dendrites.
Every second of every day, these hormones work together to manage your mood, perception, and outlook on life.
When you have an idea or a feeling, you are going through a complicated process. The axon is where chemicals attach to receptor sites after an electric signal in the neuron travels through it. The signal is either accepted or rejected by a second neuron. Reuptake is the process by which the first molecule can take back some of the remaining molecules.
The end outcome is what causes us to feel emotions like happiness, joy, grief, wrath, or enthusiasm.
What Are Happy Chemicals And What Do They Do?
Dopamine, serotonin, oxytocin, and endorphins, four major brain chemicals, all play a role in happiness.
• Dopamine. Dopamine is a neurotransmitter generated by the hypothalamus, a tiny brain area that aids in pleasure perception. It’s a key aspect of your reward system, which means your brain releases dopamine when you accomplish something enjoyable or satisfying, or when you finish a task. Dopamine aids movement and motivation as well.
• Serotonin. Another neurotransmitter created when you feel satisfied or important is serotonin. It also aids with sleep, hunger, and mood regulation. Many antidepressants are selective serotonin reuptake inhibitors (SSRIs), which help to increase serotonin levels.
• Oxytocin. Oxytocin is a love and connection hormone produced by the hypothalamus and released by the pituitary gland. The brain produces oxytocin, often known as the cuddle hormone, during sex or maternal behavior such as childbirth or breastfeeding.
• Endorphins. Endorphins are opioid peptides that act as neurotransmitters and are produced by the hypothalamus and pituitary glands. When you do something you enjoy, such as have sex, laugh, or exercise, they cause you to feel good. They also cause pain alleviation, which is the same chemical reaction that happens when you take pharmaceutical opioids. Endorphins generate a euphoric feeling that helps to hide pain.
Chapter 4: Happiness and Emotional Set Point
Set Point for Happiness
In psychology, there is a concept known as a happy set point, which states that we all have one. A happiness set point is a word that describes our overall degree of happiness, and it is different for everyone. We all have different set points, and it’s likely that some people appear to be happy than others because their set points are inherently higher.
Humans are creatures that stick to our routines. We have a remarkable ability to adapt to our surroundings and are very resilient.
Our happiness threshold is determined by our genetics and conditioning. While we all experience emotional ups and downs at different times in our life, these are only transient. Whatever life throws at us, we eventually return to the same level of contentment.
When you consider all of the conditions that can lead to the same set point, it’s fairly astonishing. For example, you may win the lottery and, despite the immediate elation, you’ll soon return to your established position. If your happiness threshold is low, the brilliant skies after a lottery victory will quickly transform to black clouds.
Emotional Set Points: What Are They?
John Harvey Gray coined the phrase “Emotional Set Point” to describe the emotional memories that form during infancy and early childhood. We will be haunted by these recollections for the rest of our lives. They develop as a result of our interactions with the individuals in our lives. Parents, siblings and sisters, other family members, other children, and teachers are among them. Positive and negative emotional set points exist. Love, confidence, and contentment are all examples of positive emotional set points. The negative types include anger, despair, and anxiety. We may not be aware of the triggers that led to our emotional set points as we travel through life. They’re still there, though!
How do you know what your Emotional Set Point is?
The average of all your daily emotional highs and lows is the Emotional Set Point. You wander up and down the emotional scale as you experience various moods or feelings during the day. From happiness, gratitude, and love to rage, anxiety, sadness, and guilt.
Emotions are a natural aspect of your human guiding system that provides input on your overall mood. They are a reminder to be aware of what you are doing or thinking. To get you to think about whether a thought you’re having right now is aligned with what you want. You’re in tune with your desires if you’re experiencing an emotion that makes you feel good. And the other way around.
Chapter 5: Cognitive Biases Affecting Happiness
Cognitive biases aren’t a new concept. Amos Tversky and Daniel Kahneman first proposed them in the 1970s, and researchers in the fields of cognitive science, social psychology, and behavioral economics have been studying them ever since. Biases are very important in life because they help us better understand and respond to situations, which is especially important in today’s fast-paced environment.
Biases distort our thinking, causing us to see the best in ourselves while seeing the worst in others. They have an impact on our views, as well as the actions and judgements we make on a daily basis in a variety of domains, including social behavior, cognition, behavioral economics, education, management, healthcare, and even business and finance.
The Power of Disconfirming Evidence and Confirmation Bias
Our tendency to cherry-pick information that validates our previous opinions or notions is known as confirmation bias. Confirmation bias describes how two people with opposing viewpoints on a subject might both see the same information and feel justified by it. When it comes to deeply held, ideological, or emotionally charged beliefs, this cognitive bias is most prominent.
Failure to analyze information objectively can result in significant errors. We can learn to recognize it in ourselves and others if we grasp this. We should be wary of data that appears to confirm our beliefs right away.
Understanding how confirmation bias works can help us understand why we feel others “cannot see sense.” In their book The Web of Belief, Willard V. Quine and J.S. Ullian explained this bias as follows:
The want to be correct and the desire to have been correct are two distinct desires, and the sooner we can distinguish them, the better. The thirst for truth is the desire to be correct. There is nothing but positive to be said for it on all points, both practical and theoretical. On the other side, the urge to be correct is the pride that precedes a collapse. It prevents us from realizing we were mistaken, and hence stymies the advancement of our knowledge.
What Is Negativity Bias and How Does It Affect You?
The negative bias refers to our proclivity for not only registering but also dwelling on unfavorable inputs. This negativity bias, also known as positive-negative asymmetry, means that we feel the sting of a rebuke more deeply than the delight of praise.
This psychological phenomena explains why terrible first impressions are so difficult to overcome and why prior traumas can persist for so long. We are more prone to notice unpleasant things in practically any contact and remember them more vividly later.
As humans, we have a proclivity to remember painful events more vividly than positive ones.
• Insults are remembered better than compliments.
• Have a stronger reaction to negative stimuli.
• You tend to think about negative things more than pleasant ones.
• Negative occurrences elicit a stronger reaction than pleasant events.
For instance, you can be having a fantastic day at work when a teammate makes an offhanded remark that irritates you. After that, you spend the rest of the day stewing over his words.
When someone asks how your day was when you come home from work, you say it was terrible, even though it was actually rather wonderful notwithstanding that one negative experience.
This negative bias causes you to pay considerably more attention to the negative events that occur, making them appear much more important than they are.
Chapter 6: Reticular Activating System & Inattentional Blindness
Our brains are extremely intricate. At any given time, we can filter through billions of bits of data. And we have to organize the information in some way so that we don’t short circuit. That’s where the Reticular Activating System comes in.
The Reticular Activating System (RAS) is a network of nerves in our brainstem that filters away irrelevant information so that the crucial information can get through.
The RAS is what causes you to learn a new term and then hear it all over the place. It’s why you can tune out a crowded room full of people chatting but jump to attention instantly when someone mentions your name or something that sounds like it.
Your RAS develops a filter for whatever you’re focusing on. It then sorts through the information and displays only the parts that are relevant to you. Of course, none of this occurs when you are awake. Without you consciously doing anything, the RAS programs itself to work in your favor.
It can operate as a gatekeeper (filter) for what you see in the world:
• Sight (both literal and metaphorical)
• Smell
• Sound (including internal thoughts)
• Taste
• Touch
Similarly, the RAS seeks out information that supports your beliefs. It filters the environment through the parameters you set for it, and those parameters are shaped by your ideas. You will most likely be awful at giving speeches if you believe you are. You most certainly function efficiently if you believe you do. The RAS influences your actions by assisting you in seeing what you want to see.
Some people believe that you can train your RAS by connecting your subconscious thoughts to your conscious thoughts. It’s known as “intent setting.” This means that if you concentrate hard on your objectives, your RAS will expose the people, information, and chances that will assist you in achieving them.
If you care about something, such as optimism, you will become more conscious of it and seek it out. If you’re serious about acquiring a pet turtle and have set your mind to it, you’ll seek out the correct information to assist you.
When viewed in this light, The Law of Attraction appears to be less magical. If you concentrate on the negative aspects of life, you will attract negativity into your life. Focus on the positive aspects of life, and they will find you because your brain is looking for them. Your Reticular Activating System is shaping the world you see around you, not magic.
Many articles and shady YouTube videos advise various methods for training your RAS to achieve what you desire, but most people find the following strategy to be the most practical:
1. Consider the aim or scenario you wish to impact first.
2. Now consider the experience or outcome you wish to achieve in relation to that objective or situation.
3. Make a mental movie of how you want that objective or situation to turn out in the future. Take note of the noises, dialogues, sights, and details in that mental movie. Play it over and over in your head.
Of course, things aren’t always as simple as they appear, but I believe our Reticular Activating System (RAS) may be honed. It’s all about picturing what we want and then allowing our subconscious and conscious minds to collaborate to make it a reality.
Can I adjust my brain to focus and attract the things that matter to me if I can hear my own name in a throng of thousands?
Chapter 7: Default Mode Network & Neuroplasticity
What Exactly Is The Default Mode Network, And How Does It Work?
Researchers discovered the concept of a default mode network after unexpectedly noticing unusual amounts of brain activity in experimental participants who were intended to be “at rest”—that is, they were not engaged in a specific mental task, but simply resting peacefully (often with their eyes closed). Although Hans Berger clearly expressed the idea that the brain is constantly active (even when we aren’t engaged in a distinct mental activity) in the 1930s, it wasn’t until the 1970s that brain researcher David Ingvar began to accumulate data showing that cerebral blood flow (a general measure of brain activity) varied according to specific patterns during resting states; for example, he observed high levels of activity in the frontal lobes of participants at rest.
As neuroimaging techniques improved, data accumulated that revealed activity during resting states followed a predictable pattern. Because asking individuals to relax in a peaceful state is considered the control condition in many neuroimaging investigations, these data were easy to come by. Raichle, Gusnard, and colleagues produced a series of publications in the early 2000s that aimed to pinpoint the brain areas that were most active during these rest states. The term “default mode” was first used to refer to this resting activity in one of these publications, a phraseology that led to the brain areas that showed default mode activity being classified as part of the default mode network.
As a result, the default mode network is a group of brain regions that appear to display lower levels of activity when we are performing a specific task, such as paying attention, but higher levels of activity when we are awake and not performing any specific mental exercise. These are the periods when we might be daydreaming, recalling memories, imagining the future, watching the environment, pondering others’ motives, and so on—all of which are common activities when we find ourselves “thinking” without a specific purpose in mind. Furthermore, new research has begun to uncover correlations between default mode network activity and mental illnesses such as depression and schizophrenia (more on this below). Furthermore, therapies such as meditation have been studied for their ability to influence activity in the default mode network, implying that this could be part of their mechanism for promoting well-being.
What Is Neuroplasticity and How Does It Work?
The ability of the brain to alter and adapt as a result of experience is known as neuroplasticity. It’s also referred to as “brain plasticity.” When people remark that the brain has plasticity, they aren’t implying that the brain is equivalent to plastic.
The brain’s malleability is characterized as the ability to be “easily affected, trained, or controlled.” Neuro stands for neurons, which are the nerve cells that make up the brain and neurological system. Neuroplasticity is defined as the ability of nerve cells to change or adapt.
Neuroplasticity Types
There are around 100 billion neurons in the human brain. Neurogenesis, or the formation of new neurons, was thought to halt shortly after birth by early researchers.
Neurogenesis, or the formation of new neurons, was thought to halt shortly after birth by early researchers.
The brain’s astonishing ability to restructure pathways, make new connections, and, in some cases, even create new neurons is now known as neuroplasticity.
Neuroplasticity can be divided into two categories:
• Structural plasticity is the brain’s ability to modify its physical structure as a result of learning.
• Functional plasticity is the brain’s ability to shift functions from a damaged portion of the brain to other undamaged areas.
Chapter 8: Positivity is Infectious
Emotions Are Contagious In The Same Way That Colds Are
You know to keep your distance when you observe someone coughing and sneezing. What if you observe someone who is depressed or irritable? Emotions are contagious, and you can catch them like a cold.
Emotions are contagious, it’s true. According to studies, other people’s moods may be as contagious as their illnesses. You can catch someone else’s delight — or misery.
Emotional contagion (EC) is a term used by researchers to describe when one person’s emotions spread to another. It encompasses a wide range of emotions, including anger, sadness, and fear, as well as happiness, enthusiasm, and joy.
Mimicking other people’s facial expressions and body language, a natural instinct that emerges early in life, is a common way to catch emotions. According to studies, when we imitate someone’s expressions, our brains generate reactions that cause us to experience the same sentiments.
It’s a cycle: watching someone frown makes you frown, and you now feel unhappy because you frowned. It happens so quickly that you may not even notice it.
When you see a grumpy spouse, friend, or coworker, you may unconsciously become grumpy as well.
What Kinds Of Emotions Are You Most Likely To Pick Up From Others?
Both positive and negative emotions can be caught:
• The downside: Studies show that being around someone who is stressed might make you feel more stressed. Other research has revealed the same thing to be true in the case of depression. Sadness, fear, rage, and tension are all negative contagious emotions that can be harmful to your general health. Negative emotions may increase the risk of heart disease and other health problems in the long run.
• The bright side: It’s possible to capture someone else’s good mood and happiness. Simply being in the company of positive people may be motivational, energetic, and inspiring. You’re more relaxed and less stressed. We’ve all heard that laughter spreads like a virus, and that a good chuckle is excellent for your health.
Laughter
Laughter has the potential to be the most contagious of all emotional states. Although laughing is one of our most defining characteristics, little is known about the mechanisms that cause it. Laughter isn’t just about expressing amusement. Embarrassment and other social discomforts can set it off. It’s possible that laughter evolved to help people bond in huge groups. The grooming process in primates releases chemicals that aid in the formation of social ties; humans eventually evolved to live in groups larger than the grooming procedure allowed. Laughter, like speech, allows us to swiftly and readily bond with a huge group of people.
Laughter’s Health Benefits
Despite the fact that laughter is not usually controlled, it offers several health benefits. Laughter can help to strengthen the immune system, relax muscles, improve circulation, and prevent heart disease. It can also help with mental health; laughter can help with anxiety, stress release, mood improvement, and resilience.
Endorphins, feel-good neurotransmitters with narcotic-like effects, are released by a hearty giggle, and endorphins are one of the reasons why laughing is so contagious. Laughter has numerous health benefits, including improved blood flow and mental and physical resilience. In fact, it’s similar to a strenuous workout.
Chapter 9: Thieves of Positivity – Fear and Worry
Fear and concern are defensive responses from a part of ourselves that seeks to keep us safe. When there is a possibility of a negative future consequence, the feelings of fear and worry arise. The emotions of fear and worry enter our lives in an attempt to keep us from advancing toward that undesirable destiny. Regrettably, they frequently hinder us from taking any action, resulting in an unfavorable future.
Fear and worry cause stress, which can send us into fight-or-flight mode. The higher brain function we need to manage our position and move to a better place is impeded in this place. In the terrified state, the creativity, motivation, and executive function that enable us to navigate the thing we dread become less available. This is how parasite emotions work: they reduce our capacity and limit our ability to act. This has unexpected repercussions or adds to the fear element, which feeds the cycle.
“On the other side of fear is everything we want in life.” Canfield, Jack
We must do things we have never done before in order to obtain or become something new. This necessitates our travel to a new location that is outside of our comfort zone. Anything new could bring new threats that we haven’t seen before, resulting in unanticipated repercussions.
Fear and worry are both figments of our imagination. We are visualizing a future that does not yet exist when we predict our thoughts to a future outcome we do not want. As a result, these emotions, which are a result of our own thinking, are under our control or influence.
Fear that is productive might help us see the steps we need to take to become the person who can attain the goal. These feelings can provide the motivation we need to push ourselves further. Fear of financial ruin encourages us to work harder, which is beneficial. It is a positive thing that our fear of not earning a promotion or losing our job helps us stay focused and put in extra effort. Fears of seeming silly, wasting money, and failing drive us to “play it safe” and avoid risk despite the possibility of losing any prospective benefit.
Chapter 10: Thieves of Positivity – Negative Self Talk
There is a case for negative self-talk having a positive effect, just as there is for fear and worry. It can be beneficial if it serves as a source of inspiration to act and alter things. This is when the inner coach, the critic, comes into play.
Negative Self-Talk, On The Other Hand, Is Almost Always Self-Critical And Damaging
The stream of thoughts and discourse in your head is known as self-talk. It can play many roles, including inner critic, inner cheerleader, inner child, and inner grownup. Self-talk is something that everyone goes through on a regular basis. Past events, underlying beliefs, and skewed cognitive processes are all linked to it. Negative ideas and feelings can drive self-talk, which can have a significant impact on self-esteem and world view. Negative self-talk has a significant impact on self-esteem and maladaptive behaviors, which can exacerbate problems such as addiction and mental illness.
Negative Self-Talk Examples
People have certain common habits when it comes to negative thinking and self-talk. Negative self-talk can take many forms, including:
Personalizing
With no evidence, you blame yourself for anything unpleasant that happens. You always seem to be berating yourself. For example, if a friend or coworker is upset, you might assume it’s because you’ve done something to irritate them. “I’ve messed up again, and now my friend is mad at me, and I’ve caused their poor mood,” negative self-talk that personalizes a situation can go.
Catastrophizing
Your thoughts are always drawn to the worst-case scenario. For example, if you make a minor error on a work report, you may expect to be fired, unable to pay your rent, and eventually wind up on the street. The voice in your head that says, “I can’t do anything properly, and now I’ll be homeless and poor because of it,” is negative self-talk that catastrophizes.
Filtering
You only pay attention to the unpleasant aspects of your life and ignore the positive aspects. For example, suppose you had a terrific day when most things went well, but the deli made a mistake with your order, and instead of focusing on the positive aspects of your day, you stew about it. “Nothing nice ever happens to me,” is an example of negative self-talk related to filtering. Life is unjust, and I have no control over it.”
The Critic Within
If you’re like most people, you’re all too familiar with your inner critic. It’s the voice in your head that continuously judges, doubts, belittles, and tells you that you’re not good enough. It says things to you that are nasty and negative—things you would never say to anybody else. I’m a complete moron; I’m a fraud; I never do anything correctly; I’ll never succeed.
Whether you like it or not, what you say to yourself counts. The inner critic isn’t a benign presence. It stifles, restricts, and prevents you from living the life you genuinely desire. It takes away your peace of mind and emotional well-being, and if left untreated for a long time, it can even lead to major mental health issues such as depression or anxiety.
The inner critic can serve a variety of functions that appear to be beneficial on the surface: It can make you feel as if you’re striving to do the right thing by wanting to improve or achieve more. However, choosing self-criticism over positive self-talk for these reasons is the same as choosing punishment over reward. While punishment might temporarily dissuade certain activities, rewards are often more effective in moulding new and long-term behavior.
Chapter 11: Thieves of Positivity – Comparison
Psychology’s Social Comparison Theory
We all compare ourselves to others in our social circles, whether it’s our appearances to celebrities we see in the media or our abilities to those of our coworkers. Social comparison theory is one explanation for our inclination to create comparisons between ourselves and others in psychology.
Let’s take a closer look at how social comparison theory works and how the comparisons we make shape our self-perceptions.
Background
In 1954, psychologist Leon Festinger proposed the social comparison theory, which argued that people have an inbuilt desire to evaluate themselves in comparison to others. People make many types of judgements about themselves, and social comparison, or examining the self in relation to others, is one of the most common ways we do so.
Consider a high school kid who has recently enrolled in band class to learn how to play the clarinet. She will compare her performance to that of other students in the class as she examines her abilities and growth.
She can begin by comparing her abilities to those of the other clarinetists in the section, noting those who are better and those who are worse. She can also compare her skills to those of other pupils who play different instruments.
We engage in this comparison process, according to psychologist Leon Festinger, as a means of establishing a baseline by which we can make accurate assessments of ourselves.
A music student, for example, would compare herself to the class’s best student. If she discovers that her abilities fall short of those of her peers, she may be motivated to achieve more and develop her skills.
Social comparison is an evolutionarily wired urge that is rarely as advantageous in today’s society as it was for our forefathers, according to research.
Social Media Can Make You Feel Inferior
Many people use images and social media posts to paint a positive picture of their lives. They are competitive and want to be viewed as having a good relationship, a successful career, gifted children, exciting hobbies, or the cutest baby in the world. Members of social media can curate their lives by just sharing the highlights of their lives. It can provide the wrong image to their friends and followers, making more individuals feel compelled to strive to live up to the lives they mistakenly assume others lead.
People naturally want to be perceived in their best light. Even still, it’s debatable where some social media users draw the line. Friends and followers of an account may forget that social media is not the same as real life. People can easily describe their life as inexhaustibly positive and thrilling, leaving others feeling inadequate. It’s crucial to keep in mind that any social media account can be hacked. They may be like a sports highlight reel, displaying all of the accomplishments and proud moments while deleting and obscuring the rest.
Chapter 12: Positivity and Happiness Interventions
Happiness is a mood – Positivity is a mindset.
Happiness is a transient emotion. Happiness, like any emotion, is temporary, thus no matter how fantastic something happens, the good sensations will only last so long. Positivity, on the other hand, is a perspective on life. It’s a mindset that you can adopt no matter how difficult things get. You may always choose to search for the good (even if the “good” is simply a life lesson that will ultimately make you stronger) and hope for a brighter tomorrow, no matter how you’re feeling or what you’re going through.
Happiness may be out of your control – Positivity is a choice you can always make.
It’s tough (if not impossible) to be joyful when you’re having a bad day or something dreadful has occurred to you. Happiness can sometimes be controlled by your choices in life, but there are many factors beyond our control that contribute to sadness. We can always choose to be positive. It’s a choice to be positive, no matter how horrible things are. You may be unhappy, but if you keep an optimistic attitude, you can trust that better things are on the way and that every experience can teach you something.
Happiness is generally short-lived – Positivity can be ever-present.
Consider the last time you were honestly, joyfully, and uncontrollably happy. How long did it go on for? An hour? A day? Was it a week? Happiness, no matter how wonderful the reason for it, does not endure long. It’s fantastic and amazing when it happens, but it’s an emotion, not a state of mind. But positivity isn’t like that. It’s an attitude, which means you can have it around indefinitely as long as you work on it and practice it. Happiness comes and goes, but positivity can endure a lifetime.
Happiness is part of a disposition that can be inherited – Positivity is life-changing skill that can be learned.
Happiness is a feeling, but certain people are more prone to experience it because of their genetic makeup. Some people are born with a sunny disposition and are more inclined to be happy and cheery. Unfortunately, some people are less likely to have inherited those characteristics, making happiness a more elusive experience. However, there’s no need to be discouraged since, regardless of your personality, you can master the art of positivity with practice and patience. It isn’t always simple, but it is far more feasible than altering your DNA!
Happiness all the time would be miserable – Positivity all the time leads to contentment.
Can you imagine what it would be like if you were always happy? In theory, that sounds fantastic, but in practice, there would be nothing to compare it to, so it would be unremarkable. In fact, if you were suddenly granted everything you’ve ever wanted and never again felt any emotion other than bliss, you’d probably be very annoyed. Being optimistic all of the time, on the other hand, is one of the most effective strategies I’ve discovered to live a happier, more accepting existence. It’s a skill that will improve every element of your life, making pleasant moments even happier and painful moments even less so.
Happiness is a goal that might not be achieved – Positivity is a mindset one can adopt with certainty.
You might not be able to attain what you think will bring you satisfaction, no matter how hard you try — the perfect lover, career, etc. — because, let’s face it, life is like that sometimes. You can’t always get what you want, no matter how hard you want it. And there’s no guarantee that after you receive that thing, it’ll make you happy (or for how long it’ll make you happy). No matter what life throws at you, a good attitude is a mindset you can choose with certainty. And, no matter how terrible things become, positivity will only make things better.
As you can see, there are numerous distinctions between happiness and positivity. It’s vital to note that they’re not the same thing, despite how frequently they’re used interchangeably in popular culture. Happiness may keep you chasing after things for decades, waiting for the day when everything feels just right. Through all of life’s ups and downs, positivity will always meet you right where you are, on a good day or a terrible day. You’ll always be on the lookout for anything if you spend your life seeking bliss. However, if you concentrate on developing the art of positivity, you’ll be able to make the most of whatever situation you find yourself in.
Curriculum
Cultivating Potential – Workshop 3 – Promoting Positivity
- What is Positivity
- What is Happiness
- Brain Chemistry of Happiness
- Happiness and Emotional Set Point
- Cognitive Biases Affecting Happiness
- Reticular Activating System & Inattentional Blindness
- Default Mode Network & Neuroplasticity
- Positivity is Infectious
- Thieves of Positivity – Fear and Worry
- Thieves of Positivity – Negative Self Talk
- Thieves of Positivity – Comparison
- Positivity and Happiness Interventions
Distance Learning
Introduction
Welcome to Appleton Greene and thank you for enrolling on the Cultivating Potential corporate training program. You will be learning through our unique facilitation via distance-learning method, which will enable you to practically implement everything that you learn academically. The methods and materials used in your program have been designed and developed to ensure that you derive the maximum benefits and enjoyment possible. We hope that you find the program challenging and fun to do. However, if you have never been a distance-learner before, you may be experiencing some trepidation at the task before you. So we will get you started by giving you some basic information and guidance on how you can make the best use of the modules, how you should manage the materials and what you should be doing as you work through them. This guide is designed to point you in the right direction and help you to become an effective distance-learner. Take a few hours or so to study this guide and your guide to tutorial support for students, while making notes, before you start to study in earnest.
Study environment
You will need to locate a quiet and private place to study, preferably a room where you can easily be isolated from external disturbances or distractions. Make sure the room is well-lit and incorporates a relaxed, pleasant feel. If you can spoil yourself within your study environment, you will have much more of a chance to ensure that you are always in the right frame of mind when you do devote time to study. For example, a nice fire, the ability to play soft soothing background music, soft but effective lighting, perhaps a nice view if possible and a good size desk with a comfortable chair. Make sure that your family know when you are studying and understand your study rules. Your study environment is very important. The ideal situation, if at all possible, is to have a separate study, which can be devoted to you. If this is not possible then you will need to pay a lot more attention to developing and managing your study schedule, because it will affect other people as well as yourself. The better your study environment, the more productive you will be.
Study tools & rules
Try and make sure that your study tools are sufficient and in good working order. You will need to have access to a computer, scanner and printer, with access to the internet. You will need a very comfortable chair, which supports your lower back, and you will need a good filing system. It can be very frustrating if you are spending valuable study time trying to fix study tools that are unreliable, or unsuitable for the task. Make sure that your study tools are up to date. You will also need to consider some study rules. Some of these rules will apply to you and will be intended to help you to be more disciplined about when and how you study. This distance-learning guide will help you and after you have read it you can put some thought into what your study rules should be. You will also need to negotiate some study rules for your family, friends or anyone who lives with you. They too will need to be disciplined in order to ensure that they can support you while you study. It is important to ensure that your family and friends are an integral part of your study team. Having their support and encouragement can prove to be a crucial contribution to your successful completion of the program. Involve them in as much as you can.
Successful distance-learning
Distance-learners are freed from the necessity of attending regular classes or workshops, since they can study in their own way, at their own pace and for their own purposes. But unlike traditional internal training courses, it is the student’s responsibility, with a distance-learning program, to ensure that they manage their own study contribution. This requires strong self-discipline and self-motivation skills and there must be a clear will to succeed. Those students who are used to managing themselves, are good at managing others and who enjoy working in isolation, are more likely to be good distance-learners. It is also important to be aware of the main reasons why you are studying and of the main objectives that you are hoping to achieve as a result. You will need to remind yourself of these objectives at times when you need to motivate yourself. Never lose sight of your long-term goals and your short-term objectives. There is nobody available here to pamper you, or to look after you, or to spoon-feed you with information, so you will need to find ways to encourage and appreciate yourself while you are studying. Make sure that you chart your study progress, so that you can be sure of your achievements and re-evaluate your goals and objectives regularly.
Self-assessment
Appleton Greene training programs are in all cases post-graduate programs. Consequently, you should already have obtained a business-related degree and be an experienced learner. You should therefore already be aware of your study strengths and weaknesses. For example, which time of the day are you at your most productive? Are you a lark or an owl? What study methods do you respond to the most? Are you a consistent learner? How do you discipline yourself? How do you ensure that you enjoy yourself while studying? It is important to understand yourself as a learner and so some self-assessment early on will be necessary if you are to apply yourself correctly. Perform a SWOT analysis on yourself as a student. List your internal strengths and weaknesses as a student and your external opportunities and threats. This will help you later on when you are creating a study plan. You can then incorporate features within your study plan that can ensure that you are playing to your strengths, while compensating for your weaknesses. You can also ensure that you make the most of your opportunities, while avoiding the potential threats to your success.
Accepting responsibility as a student
Training programs invariably require a significant investment, both in terms of what they cost and in the time that you need to contribute to study and the responsibility for successful completion of training programs rests entirely with the student. This is never more apparent than when a student is learning via distance-learning. Accepting responsibility as a student is an important step towards ensuring that you can successfully complete your training program. It is easy to instantly blame other people or factors when things go wrong. But the fact of the matter is that if a failure is your failure, then you have the power to do something about it, it is entirely in your own hands. If it is always someone else’s failure, then you are powerless to do anything about it. All students study in entirely different ways, this is because we are all individuals and what is right for one student, is not necessarily right for another. In order to succeed, you will have to accept personal responsibility for finding a way to plan, implement and manage a personal study plan that works for you. If you do not succeed, you only have yourself to blame.
Planning
By far the most critical contribution to stress, is the feeling of not being in control. In the absence of planning we tend to be reactive and can stumble from pillar to post in the hope that things will turn out fine in the end. Invariably they don’t! In order to be in control, we need to have firm ideas about how and when we want to do things. We also need to consider as many possible eventualities as we can, so that we are prepared for them when they happen. Prescriptive Change, is far easier to manage and control, than Emergent Change. The same is true with distance-learning. It is much easier and much more enjoyable, if you feel that you are in control and that things are going to plan. Even when things do go wrong, you are prepared for them and can act accordingly without any unnecessary stress. It is important therefore that you do take time to plan your studies properly.
Management
Once you have developed a clear study plan, it is of equal importance to ensure that you manage the implementation of it. Most of us usually enjoy planning, but it is usually during implementation when things go wrong. Targets are not met and we do not understand why. Sometimes we do not even know if targets are being met. It is not enough for us to conclude that the study plan just failed. If it is failing, you will need to understand what you can do about it. Similarly if your study plan is succeeding, it is still important to understand why, so that you can improve upon your success. You therefore need to have guidelines for self-assessment so that you can be consistent with performance improvement throughout the program. If you manage things correctly, then your performance should constantly improve throughout the program.
Study objectives & tasks
The first place to start is developing your program objectives. These should feature your reasons for undertaking the training program in order of priority. Keep them succinct and to the point in order to avoid confusion. Do not just write the first things that come into your head because they are likely to be too similar to each other. Make a list of possible departmental headings, such as: Customer Service; E-business; Finance; Globalization; Human Resources; Technology; Legal; Management; Marketing and Production. Then brainstorm for ideas by listing as many things that you want to achieve under each heading and later re-arrange these things in order of priority. Finally, select the top item from each department heading and choose these as your program objectives. Try and restrict yourself to five because it will enable you to focus clearly. It is likely that the other things that you listed will be achieved if each of the top objectives are achieved. If this does not prove to be the case, then simply work through the process again.
Study forecast
As a guide, the Appleton Greene Cultivating Potential corporate training program should take 12-18 months to complete, depending upon your availability and current commitments. The reason why there is such a variance in time estimates is because every student is an individual, with differing productivity levels and different commitments. These differentiations are then exaggerated by the fact that this is a distance-learning program, which incorporates the practical integration of academic theory as an as a part of the training program. Consequently all of the project studies are real, which means that important decisions and compromises need to be made. You will want to get things right and will need to be patient with your expectations in order to ensure that they are. We would always recommend that you are prudent with your own task and time forecasts, but you still need to develop them and have a clear indication of what are realistic expectations in your case. With reference to your time planning: consider the time that you can realistically dedicate towards study with the program every week; calculate how long it should take you to complete the program, using the guidelines featured here; then break the program down into logical modules and allocate a suitable proportion of time to each of them, these will be your milestones; you can create a time plan by using a spreadsheet on your computer, or a personal organizer such as MS Outlook, you could also use a financial forecasting software; break your time forecasts down into manageable chunks of time, the more specific you can be, the more productive and accurate your time management will be; finally, use formulas where possible to do your time calculations for you, because this will help later on when your forecasts need to change in line with actual performance. With reference to your task planning: refer to your list of tasks that need to be undertaken in order to achieve your program objectives; with reference to your time plan, calculate when each task should be implemented; remember that you are not estimating when your objectives will be achieved, but when you will need to focus upon implementing the corresponding tasks; you also need to ensure that each task is implemented in conjunction with the associated training modules which are relevant; then break each single task down into a list of specific to do’s, say approximately ten to do’s for each task and enter these into your study plan; once again you could use MS Outlook to incorporate both your time and task planning and this could constitute your study plan; you could also use a project management software like MS Project. You should now have a clear and realistic forecast detailing when you can expect to be able to do something about undertaking the tasks to achieve your program objectives.
Performance management
It is one thing to develop your study forecast, it is quite another to monitor your progress. Ultimately it is less important whether you achieve your original study forecast and more important that you update it so that it constantly remains realistic in line with your performance. As you begin to work through the program, you will begin to have more of an idea about your own personal performance and productivity levels as a distance-learner. Once you have completed your first study module, you should re-evaluate your study forecast for both time and tasks, so that they reflect your actual performance level achieved. In order to achieve this you must first time yourself while training by using an alarm clock. Set the alarm for hourly intervals and make a note of how far you have come within that time. You can then make a note of your actual performance on your study plan and then compare your performance against your forecast. Then consider the reasons that have contributed towards your performance level, whether they are positive or negative and make a considered adjustment to your future forecasts as a result. Given time, you should start achieving your forecasts regularly.
With reference to time management: time yourself while you are studying and make a note of the actual time taken in your study plan; consider your successes with time-efficiency and the reasons for the success in each case and take this into consideration when reviewing future time planning; consider your failures with time-efficiency and the reasons for the failures in each case and take this into consideration when reviewing future time planning; re-evaluate your study forecast in relation to time planning for the remainder of your training program to ensure that you continue to be realistic about your time expectations. You need to be consistent with your time management, otherwise you will never complete your studies. This will either be because you are not contributing enough time to your studies, or you will become less efficient with the time that you do allocate to your studies. Remember, if you are not in control of your studies, they can just become yet another cause of stress for you.
With reference to your task management: time yourself while you are studying and make a note of the actual tasks that you have undertaken in your study plan; consider your successes with task-efficiency and the reasons for the success in each case; take this into consideration when reviewing future task planning; consider your failures with task-efficiency and the reasons for the failures in each case and take this into consideration when reviewing future task planning; re-evaluate your study forecast in relation to task planning for the remainder of your training program to ensure that you continue to be realistic about your task expectations. You need to be consistent with your task management, otherwise you will never know whether you are achieving your program objectives or not.
Keeping in touch
You will have access to qualified and experienced professors and tutors who are responsible for providing tutorial support for your particular training program. So don’t be shy about letting them know how you are getting on. We keep electronic records of all tutorial support emails so that professors and tutors can review previous correspondence before considering an individual response. It also means that there is a record of all communications between you and your professors and tutors and this helps to avoid any unnecessary duplication, misunderstanding, or misinterpretation. If you have a problem relating to the program, share it with them via email. It is likely that they have come across the same problem before and are usually able to make helpful suggestions and steer you in the right direction. To learn more about when and how to use tutorial support, please refer to the Tutorial Support section of this student information guide. This will help you to ensure that you are making the most of tutorial support that is available to you and will ultimately contribute towards your success and enjoyment with your training program.
Work colleagues and family
You should certainly discuss your program study progress with your colleagues, friends and your family. Appleton Greene training programs are very practical. They require you to seek information from other people, to plan, develop and implement processes with other people and to achieve feedback from other people in relation to viability and productivity. You will therefore have plenty of opportunities to test your ideas and enlist the views of others. People tend to be sympathetic towards distance-learners, so don’t bottle it all up in yourself. Get out there and share it! It is also likely that your family and colleagues are going to benefit from your labors with the program, so they are likely to be much more interested in being involved than you might think. Be bold about delegating work to those who might benefit themselves. This is a great way to achieve understanding and commitment from people who you may later rely upon for process implementation. Share your experiences with your friends and family.
Making it relevant
The key to successful learning is to make it relevant to your own individual circumstances. At all times you should be trying to make bridges between the content of the program and your own situation. Whether you achieve this through quiet reflection or through interactive discussion with your colleagues, client partners or your family, remember that it is the most important and rewarding aspect of translating your studies into real self-improvement. You should be clear about how you want the program to benefit you. This involves setting clear study objectives in relation to the content of the course in terms of understanding, concepts, completing research or reviewing activities and relating the content of the modules to your own situation. Your objectives may understandably change as you work through the program, in which case you should enter the revised objectives on your study plan so that you have a permanent reminder of what you are trying to achieve, when and why.
Distance-learning check-list
Prepare your study environment, your study tools and rules.
Undertake detailed self-assessment in terms of your ability as a learner.
Create a format for your study plan.
Consider your study objectives and tasks.
Create a study forecast.
Assess your study performance.
Re-evaluate your study forecast.
Be consistent when managing your study plan.
Use your Appleton Greene Certified Learning Provider (CLP) for tutorial support.
Make sure you keep in touch with those around you.
Tutorial Support
Programs
Appleton Greene uses standard and bespoke corporate training programs as vessels to transfer business process improvement knowledge into the heart of our clients’ organizations. Each individual program focuses upon the implementation of a specific business process, which enables clients to easily quantify their return on investment. There are hundreds of established Appleton Greene corporate training products now available to clients within customer services, e-business, finance, globalization, human resources, information technology, legal, management, marketing and production. It does not matter whether a client’s employees are located within one office, or an unlimited number of international offices, we can still bring them together to learn and implement specific business processes collectively. Our approach to global localization enables us to provide clients with a truly international service with that all important personal touch. Appleton Greene corporate training programs can be provided virtually or locally and they are all unique in that they individually focus upon a specific business function. They are implemented over a sustainable period of time and professional support is consistently provided by qualified learning providers and specialist consultants.
Support available
You will have a designated Certified Learning Provider (CLP) and an Accredited Consultant and we encourage you to communicate with them as much as possible. In all cases tutorial support is provided online because we can then keep a record of all communications to ensure that tutorial support remains consistent. You would also be forwarding your work to the tutorial support unit for evaluation and assessment. You will receive individual feedback on all of the work that you undertake on a one-to-one basis, together with specific recommendations for anything that may need to be changed in order to achieve a pass with merit or a pass with distinction and you then have as many opportunities as you may need to re-submit project studies until they meet with the required standard. Consequently the only reason that you should really fail (CLP) is if you do not do the work. It makes no difference to us whether a student takes 12 months or 18 months to complete the program, what matters is that in all cases the same quality standard will have been achieved.
Support Process
Please forward all of your future emails to the designated (CLP) Tutorial Support Unit email address that has been provided and please do not duplicate or copy your emails to other AGC email accounts as this will just cause unnecessary administration. Please note that emails are always answered as quickly as possible but you will need to allow a period of up to 20 business days for responses to general tutorial support emails during busy periods, because emails are answered strictly within the order in which they are received. You will also need to allow a period of up to 30 business days for the evaluation and assessment of project studies. This does not include weekends or public holidays. Please therefore kindly allow for this within your time planning. All communications are managed online via email because it enables tutorial service support managers to review other communications which have been received before responding and it ensures that there is a copy of all communications retained on file for future reference. All communications will be stored within your personal (CLP) study file here at Appleton Greene throughout your designated study period. If you need any assistance or clarification at any time, please do not hesitate to contact us by forwarding an email and remember that we are here to help. If you have any questions, please list and number your questions succinctly and you can then be sure of receiving specific answers to each and every query.
Time Management
It takes approximately 1 Year to complete the Cultivating Potential corporate training program, incorporating 12 x 6-hour monthly workshops. Each student will also need to contribute approximately 4 hours per week over 1 Year of their personal time. Students can study from home or work at their own pace and are responsible for managing their own study plan. There are no formal examinations and students are evaluated and assessed based upon their project study submissions, together with the quality of their internal analysis and supporting documents. They can contribute more time towards study when they have the time to do so and can contribute less time when they are busy. All students tend to be in full time employment while studying and the Cultivating Potential program is purposely designed to accommodate this, so there is plenty of flexibility in terms of time management. It makes no difference to us at Appleton Greene, whether individuals take 12-18 months to complete this program. What matters is that in all cases the same standard of quality will have been achieved with the standard and bespoke programs that have been developed.
Distance Learning Guide
The distance learning guide should be your first port of call when starting your training program. It will help you when you are planning how and when to study, how to create the right environment and how to establish the right frame of mind. If you can lay the foundations properly during the planning stage, then it will contribute to your enjoyment and productivity while training later. The guide helps to change your lifestyle in order to accommodate time for study and to cultivate good study habits. It helps you to chart your progress so that you can measure your performance and achieve your goals. It explains the tools that you will need for study and how to make them work. It also explains how to translate academic theory into practical reality. Spend some time now working through your distance learning guide and make sure that you have firm foundations in place so that you can make the most of your distance learning program. There is no requirement for you to attend training workshops or classes at Appleton Greene offices. The entire program is undertaken online, program course manuals and project studies are administered via the Appleton Greene web site and via email, so you are able to study at your own pace and in the comfort of your own home or office as long as you have a computer and access to the internet.
How To Study
The how to study guide provides students with a clear understanding of the Appleton Greene facilitation via distance learning training methods and enables students to obtain a clear overview of the training program content. It enables students to understand the step-by-step training methods used by Appleton Greene and how course manuals are integrated with project studies. It explains the research and development that is required and the need to provide evidence and references to support your statements. It also enables students to understand precisely what will be required of them in order to achieve a pass with merit and a pass with distinction for individual project studies and provides useful guidance on how to be innovative and creative when developing your Unique Program Proposition (UPP).
Tutorial Support
Tutorial support for the Appleton Greene Cultivating Potential corporate training program is provided online either through the Appleton Greene Client Support Portal (CSP), or via email. All tutorial support requests are facilitated by a designated Program Administration Manager (PAM). They are responsible for deciding which professor or tutor is the most appropriate option relating to the support required and then the tutorial support request is forwarded onto them. Once the professor or tutor has completed the tutorial support request and answered any questions that have been asked, this communication is then returned to the student via email by the designated Program Administration Manager (PAM). This enables all tutorial support, between students, professors and tutors, to be facilitated by the designated Program Administration Manager (PAM) efficiently and securely through the email account. You will therefore need to allow a period of up to 20 business days for responses to general support queries and up to 30 business days for the evaluation and assessment of project studies, because all tutorial support requests are answered strictly within the order in which they are received. This does not include weekends or public holidays. Consequently you need to put some thought into the management of your tutorial support procedure in order to ensure that your study plan is feasible and to obtain the maximum possible benefit from tutorial support during your period of study. Please retain copies of your tutorial support emails for future reference. Please ensure that ALL of your tutorial support emails are set out using the format as suggested within your guide to tutorial support. Your tutorial support emails need to be referenced clearly to the specific part of the course manual or project study which you are working on at any given time. You also need to list and number any questions that you would like to ask, up to a maximum of five questions within each tutorial support email. Remember the more specific you can be with your questions the more specific your answers will be too and this will help you to avoid any unnecessary misunderstanding, misinterpretation, or duplication. The guide to tutorial support is intended to help you to understand how and when to use support in order to ensure that you get the most out of your training program. Appleton Greene training programs are designed to enable you to do things for yourself. They provide you with a structure or a framework and we use tutorial support to facilitate students while they practically implement what they learn. In other words, we are enabling students to do things for themselves. The benefits of distance learning via facilitation are considerable and are much more sustainable in the long-term than traditional short-term knowledge sharing programs. Consequently you should learn how and when to use tutorial support so that you can maximize the benefits from your learning experience with Appleton Greene. This guide describes the purpose of each training function and how to use them and how to use tutorial support in relation to each aspect of the training program. It also provides useful tips and guidance with regard to best practice.
Tutorial Support Tips
Students are often unsure about how and when to use tutorial support with Appleton Greene. This Tip List will help you to understand more about how to achieve the most from using tutorial support. Refer to it regularly to ensure that you are continuing to use the service properly. Tutorial support is critical to the success of your training experience, but it is important to understand when and how to use it in order to maximize the benefit that you receive. It is no coincidence that those students who succeed are those that learn how to be positive, proactive and productive when using tutorial support.
Be positive and friendly with your tutorial support emails
Remember that if you forward an email to the tutorial support unit, you are dealing with real people. “Do unto others as you would expect others to do unto you”. If you are positive, complimentary and generally friendly in your emails, you will generate a similar response in return. This will be more enjoyable, productive and rewarding for you in the long-term.
Think about the impression that you want to create
Every time that you communicate, you create an impression, which can be either positive or negative, so put some thought into the impression that you want to create. Remember that copies of all tutorial support emails are stored electronically and tutors will always refer to prior correspondence before responding to any current emails. Over a period of time, a general opinion will be arrived at in relation to your character, attitude and ability. Try to manage your own frustrations, mood swings and temperament professionally, without involving the tutorial support team. Demonstrating frustration or a lack of patience is a weakness and will be interpreted as such. The good thing about communicating in writing, is that you will have the time to consider your content carefully, you can review it and proof-read it before sending your email to Appleton Greene and this should help you to communicate more professionally, consistently and to avoid any unnecessary knee-jerk reactions to individual situations as and when they may arise. Please also remember that the CLP Tutorial Support Unit will not just be responsible for evaluating and assessing the quality of your work, they will also be responsible for providing recommendations to other learning providers and to client contacts within the Appleton Greene global client network, so do be in control of your own emotions and try to create a good impression.
Remember that quality is preferred to quantity
Please remember that when you send an email to the tutorial support team, you are not using Twitter or Text Messaging. Try not to forward an email every time that you have a thought. This will not prove to be productive either for you or for the tutorial support team. Take time to prepare your communications properly, as if you were writing a professional letter to a business colleague and make a list of queries that you are likely to have and then incorporate them within one email, say once every month, so that the tutorial support team can understand more about context, application and your methodology for study. Get yourself into a consistent routine with your tutorial support requests and use the tutorial support template provided with ALL of your emails. The (CLP) Tutorial Support Unit will not spoon-feed you with information. They need to be able to evaluate and assess your tutorial support requests carefully and professionally.
Be specific about your questions in order to receive specific answers
Try not to write essays by thinking as you are writing tutorial support emails. The tutorial support unit can be unclear about what in fact you are asking, or what you are looking to achieve. Be specific about asking questions that you want answers to. Number your questions. You will then receive specific answers to each and every question. This is the main purpose of tutorial support via email.
Keep a record of your tutorial support emails
It is important that you keep a record of all tutorial support emails that are forwarded to you. You can then refer to them when necessary and it avoids any unnecessary duplication, misunderstanding, or misinterpretation.
Individual training workshops or telephone support
Please be advised that Appleton Greene does not provide separate or individual tutorial support meetings, workshops, or provide telephone support for individual students. Appleton Greene is an equal opportunities learning and service provider and we are therefore understandably bound to treat all students equally. We cannot therefore broker special financial or study arrangements with individual students regardless of the circumstances. All tutorial support is provided online and this enables Appleton Greene to keep a record of all communications between students, professors and tutors on file for future reference, in accordance with our quality management procedure and your terms and conditions of enrolment. All tutorial support is provided online via email because it enables us to have time to consider support content carefully, it ensures that you receive a considered and detailed response to your queries. You can number questions that you would like to ask, which relate to things that you do not understand or where clarification may be required. You can then be sure of receiving specific answers to each individual query. You will also then have a record of these communications and of all tutorial support, which has been provided to you. This makes tutorial support administration more productive by avoiding any unnecessary duplication, misunderstanding, or misinterpretation.
Tutorial Support Email Format
You should use this tutorial support format if you need to request clarification or assistance while studying with your training program. Please note that ALL of your tutorial support request emails should use the same format. You should therefore set up a standard email template, which you can then use as and when you need to. Emails that are forwarded to Appleton Greene, which do not use the following format, may be rejected and returned to you by the (CLP) Program Administration Manager. A detailed response will then be forwarded to you via email usually within 20 business days of receipt for general support queries and 30 business days for the evaluation and assessment of project studies. This does not include weekends or public holidays. Your tutorial support request, together with the corresponding TSU reply, will then be saved and stored within your electronic TSU file at Appleton Greene for future reference.
Subject line of your email
Please insert: Appleton Greene (CLP) Tutorial Support Request: (Your Full Name) (Date), within the subject line of your email.
Main body of your email
Please insert:
1. Appleton Greene Certified Learning Provider (CLP) Tutorial Support Request
2. Your Full Name
3. Date of TS request
4. Preferred email address
5. Backup email address
6. Course manual page name or number (reference)
7. Project study page name or number (reference)
Subject of enquiry
Please insert a maximum of 50 words (please be succinct)
Briefly outline the subject matter of your inquiry, or what your questions relate to.
Question 1
Maximum of 50 words (please be succinct)
Maximum of 50 words (please be succinct)
Question 3
Maximum of 50 words (please be succinct)
Question 4
Maximum of 50 words (please be succinct)
Question 5
Maximum of 50 words (please be succinct)
Please note that a maximum of 5 questions is permitted with each individual tutorial support request email.
Procedure
* List the questions that you want to ask first, then re-arrange them in order of priority. Make sure that you reference them, where necessary, to the course manuals or project studies.
* Make sure that you are specific about your questions and number them. Try to plan the content within your emails to make sure that it is relevant.
* Make sure that your tutorial support emails are set out correctly, using the Tutorial Support Email Format provided here.
* Save a copy of your email and incorporate the date sent after the subject title. Keep your tutorial support emails within the same file and in date order for easy reference.
* Allow up to 20 business days for a response to general tutorial support emails and up to 30 business days for the evaluation and assessment of project studies, because detailed individual responses will be made in all cases and tutorial support emails are answered strictly within the order in which they are received.
* Emails can and do get lost. So if you have not received a reply within the appropriate time, forward another copy or a reminder to the tutorial support unit to be sure that it has been received but do not forward reminders unless the appropriate time has elapsed.
* When you receive a reply, save it immediately featuring the date of receipt after the subject heading for easy reference. In most cases the tutorial support unit replies to your questions individually, so you will have a record of the questions that you asked as well as the answers offered. With project studies however, separate emails are usually forwarded by the tutorial support unit, so do keep a record of your own original emails as well.
* Remember to be positive and friendly in your emails. You are dealing with real people who will respond to the same things that you respond to.
* Try not to repeat questions that have already been asked in previous emails. If this happens the tutorial support unit will probably just refer you to the appropriate answers that have already been provided within previous emails.
* If you lose your tutorial support email records you can write to Appleton Greene to receive a copy of your tutorial support file, but a separate administration charge may be levied for this service.
How To Study
Your Certified Learning Provider (CLP) and Accredited Consultant can help you to plan a task list for getting started so that you can be clear about your direction and your priorities in relation to your training program. It is also a good way to introduce yourself to the tutorial support team.
Planning your study environment
Your study conditions are of great importance and will have a direct effect on how much you enjoy your training program. Consider how much space you will have, whether it is comfortable and private and whether you are likely to be disturbed. The study tools and facilities at your disposal are also important to the success of your distance-learning experience. Your tutorial support unit can help with useful tips and guidance, regardless of your starting position. It is important to get this right before you start working on your training program.
Planning your program objectives
It is important that you have a clear list of study objectives, in order of priority, before you start working on your training program. Your tutorial support unit can offer assistance here to ensure that your study objectives have been afforded due consideration and priority.
Planning how and when to study
Distance-learners are freed from the necessity of attending regular classes, since they can study in their own way, at their own pace and for their own purposes. This approach is designed to let you study efficiently away from the traditional classroom environment. It is important however, that you plan how and when to study, so that you are making the most of your natural attributes, strengths and opportunities. Your tutorial support unit can offer assistance and useful tips to ensure that you are playing to your strengths.
Planning your study tasks
You should have a clear understanding of the study tasks that you should be undertaking and the priority associated with each task. These tasks should also be integrated with your program objectives. The distance learning guide and the guide to tutorial support for students should help you here, but if you need any clarification or assistance, please contact your tutorial support unit.
Planning your time
You will need to allocate specific times during your calendar when you intend to study if you are to have a realistic chance of completing your program on time. You are responsible for planning and managing your own study time, so it is important that you are successful with this. Your tutorial support unit can help you with this if your time plan is not working.
Keeping in touch
Consistency is the key here. If you communicate too frequently in short bursts, or too infrequently with no pattern, then your management ability with your studies will be questioned, both by you and by your tutorial support unit. It is obvious when a student is in control and when one is not and this will depend how able you are at sticking with your study plan. Inconsistency invariably leads to in-completion.
Charting your progress
Your tutorial support team can help you to chart your own study progress. Refer to your distance learning guide for further details.
Making it work
To succeed, all that you will need to do is apply yourself to undertaking your training program and interpreting it correctly. Success or failure lies in your hands and your hands alone, so be sure that you have a strategy for making it work. Your Certified Learning Provider (CLP) and Accredited Consultant can guide you through the process of program planning, development and implementation.
Reading methods
Interpretation is often unique to the individual but it can be improved and even quantified by implementing consistent interpretation methods. Interpretation can be affected by outside interference such as family members, TV, or the Internet, or simply by other thoughts which are demanding priority in our minds. One thing that can improve our productivity is using recognized reading methods. This helps us to focus and to be more structured when reading information for reasons of importance, rather than relaxation.
Speed reading
When reading through course manuals for the first time, subconsciously set your reading speed to be just fast enough that you cannot dwell on individual words or tables. With practice, you should be able to read an A4 sheet of paper in one minute. You will not achieve much in the way of a detailed understanding, but your brain will retain a useful overview. This overview will be important later on and will enable you to keep individual issues in perspective with a more generic picture because speed reading appeals to the memory part of the brain. Do not worry about what you do or do not remember at this stage.
Content reading
Once you have speed read everything, you can then start work in earnest. You now need to read a particular section of your course manual thoroughly, by making detailed notes while you read. This process is called Content Reading and it will help to consolidate your understanding and interpretation of the information that has been provided.
Making structured notes on the course manuals
When you are content reading, you should be making detailed notes, which are both structured and informative. Make these notes in a MS Word document on your computer, because you can then amend and update these as and when you deem it to be necessary. List your notes under three headings: 1. Interpretation – 2. Questions – 3. Tasks. The purpose of the 1st section is to clarify your interpretation by writing it down. The purpose of the 2nd section is to list any questions that the issue raises for you. The purpose of the 3rd section is to list any tasks that you should undertake as a result. Anyone who has graduated with a business-related degree should already be familiar with this process.
Organizing structured notes separately
You should then transfer your notes to a separate study notebook, preferably one that enables easy referencing, such as a MS Word Document, a MS Excel Spreadsheet, a MS Access Database, or a personal organizer on your cell phone. Transferring your notes allows you to have the opportunity of cross-checking and verifying them, which assists considerably with understanding and interpretation. You will also find that the better you are at doing this, the more chance you will have of ensuring that you achieve your study objectives.
Question your understanding
Do challenge your understanding. Explain things to yourself in your own words by writing things down.
Clarifying your understanding
If you are at all unsure, forward an email to your tutorial support unit and they will help to clarify your understanding.
Question your interpretation
Do challenge your interpretation. Qualify your interpretation by writing it down.
Clarifying your interpretation
If you are at all unsure, forward an email to your tutorial support unit and they will help to clarify your interpretation.
Qualification Requirements
The student will need to successfully complete the project study and all of the exercises relating to the Cultivating Potential corporate training program, achieving a pass with merit or distinction in each case, in order to qualify as an Accredited Cultivating Potential Specialist (ACPS). All monthly workshops need to be tried and tested within your company. These project studies can be completed in your own time and at your own pace and in the comfort of your own home or office. There are no formal examinations, assessment is based upon the successful completion of the project studies. They are called project studies because, unlike case studies, these projects are not theoretical, they incorporate real program processes that need to be properly researched and developed. The project studies assist us in measuring your understanding and interpretation of the training program and enable us to assess qualification merits. All of the project studies are based entirely upon the content within the training program and they enable you to integrate what you have learnt into your corporate training practice.
Cultivating Potential – Grading Contribution
Project Study – Grading Contribution
Customer Service – 10%
E-business – 05%
Finance – 10%
Globalization – 10%
Human Resources – 10%
Information Technology – 10%
Legal – 05%
Management – 10%
Marketing – 10%
Production – 10%
Education – 05%
Logistics – 05%
TOTAL GRADING – 100%
Qualification grades
A mark of 90% = Pass with Distinction.
A mark of 75% = Pass with Merit.
A mark of less than 75% = Fail.
If you fail to achieve a mark of 75% with a project study, you will receive detailed feedback from the Certified Learning Provider (CLP) and/or Accredited Consultant, together with a list of tasks which you will need to complete, in order to ensure that your project study meets with the minimum quality standard that is required by Appleton Greene. You can then re-submit your project study for further evaluation and assessment. Indeed you can re-submit as many drafts of your project studies as you need to, until such a time as they eventually meet with the required standard by Appleton Greene, so you need not worry about this, it is all part of the learning process.
When marking project studies, Appleton Greene is looking for sufficient evidence of the following:
Pass with merit
A satisfactory level of program understanding
A satisfactory level of program interpretation
A satisfactory level of project study content presentation
A satisfactory level of Unique Program Proposition (UPP) quality
A satisfactory level of the practical integration of academic theory
Pass with distinction
An exceptional level of program understanding
An exceptional level of program interpretation
An exceptional level of project study content presentation
An exceptional level of Unique Program Proposition (UPP) quality
An exceptional level of the practical integration of academic theory
Preliminary Analysis
Before taking part in workshop 3, set your intentions for what you want to gain from Promoting Positivity
The articles and studies below will provide you with some background information for the topics that we will be covering.
Online Article
“Life Satisfaction Theory and 4 Contributing Factors
6 Nov 2018 by Courtney E. Ackerman, MA., Positivepsychology.com
If you’re a bit confused about the many, many terms being thrown around related to happiness, wellbeing, and life satisfaction, you’re not alone!
There are so many ways to talk about this topic in positive psychology that it’s easy to get bogged down in ambiguity.
For laymen and those not involved in positive psychology research, the terms may seem interchangeable. However, there is a difference between these three terms and the constructs they represent.
If you’re interested in finding out exactly how they differ—and why life satisfaction is such an important topic in positive psychology—you’ve come to the right place.
Read on to learn more!
Before you continue, we thought you might like to download our three Positive Psychology Exercises for free. These science-based exercises will explore fundamental aspects of positive psychology including strengths, values, and self-compassion, and will give you the tools to enhance the wellbeing of your clients, students, or employees.
What is the Meaning of Life Satisfaction?
Life satisfaction is a bit more complex than it seems; the term is sometimes used interchangeably with happiness, but they are indeed two separate concepts. Life satisfaction is the evaluation of one’s life as a whole, not simply one’s current level of happiness.
There are a few different working definitions of life satisfaction, including wellbeing and life satisfaction researcher Ed Diener’s:
“[A]n overall assessment of feelings and attitudes about one’s life at a particular point in time ranging from negative to positive.” – (Buetell, 2006)
Another popular definition of life satisfaction comes from another highly regarded life satisfaction scholar, Ruut Veenhoven:
“Life satisfaction is the degree to which a person positively evaluates the overall quality of his/her life as a whole. In other words, how much the person likes the life he/she leads.” – (1996)
Finally, Ellison and colleagues define life satisfaction as:
“[A] cognitive assessment of an underlying state thought to be relatively consistent and influenced by social factors.” – (1989)
Although there are small differences between the definitions, the underlying idea is the same: life satisfaction refers to an individual’s overall feelings about his or her life. In other words, life satisfaction is a global evaluation rather than one that is grounded at any specific point in time or in any specific domain.
Is There a Difference Between Happiness and Life Satisfaction?
Although related, happiness and life satisfaction are not the same thing.
Happiness is an immediate, in-the-moment experience; although enjoyable, it is ultimately fleeting. A healthy life certainly includes moments of happiness, but happiness alone usually does not make for a fulfilling and satisfying life.
According to Daniel Gilbert, professor of Psychology at Harvard University, the meaning of happiness is “anything we pleased” (Gilbert, 2009). It is a more transitory construct than life satisfaction, and can be triggered by any of a huge number of events, activities, or thoughts.
Life satisfaction is not only more stable and long-lived than happiness, it is also broader in scope. It is our general feeling about our life and how pleased we are with how it’s going. There are many factors that contribute to life satisfaction from a number of domains, including work, romantic relationships, relationships with family and friends, personal development, health and wellness, and others.
Another difference between happiness and life satisfaction is that the latter is not based on criterion that researchers deem to be important, but instead on your own cognitive judgments of the factors that you consider to be most valuable.
This is also the main difference between wellbeing and life satisfaction; there are many scales that produce great measures of a person’s wellbeing, but wellbeing is generally more strictly defined and based on specific variables.
One of the most popular theories of wellbeing is the PERMA model developed by Martin Seligman, one of the “founding fathers” of positive psychology (Seligman, 2011). His model is based on the idea that there are five main factors that contribute to wellbeing: Positive emotions, Engagement, Relationships, Meaning, and Accomplishments.
This model successfully explains differences in wellbeing, but it often fails to truly capture life satisfaction because it is more objective and less customizable based on what each individual values.
Life satisfaction measures are generally subjective, or based on the variables that an individual finds personally important in their own life. Your life satisfaction will not be determined based on a factor that you don’t actually find personally meaningful.
You may also hear another term tossed about with life satisfaction and happiness: quality of life. Quality of life is another measure of satisfaction or wellbeing, but it is associated with living conditions like the amount and quality of food, the state of one’s health, and the quality of one’s shelter (Veenhoven, 1996).
Again, the difference between this related variable and life satisfaction is that life satisfaction is subjective and more inherently emotional. Someone who is homeless or terminally ill may well have a higher life satisfaction than a wealthy person in good health, because they may place importance on a very different set of variables than those involved in quality of life.
Life Satisfaction Theory and Psychology
There are two main types of theories about life satisfaction:
1. Bottom-up theories: life satisfaction as a result of satisfaction in the many domains of life.
2. Top-down theories: life satisfaction as an influencer of domain-specific satisfaction (Heady, Veenhoven, & Wearing, 1991).
Bottom-up theories hold that we experience satisfaction in many domains of life, like work, relationships, family and friends, personal development, and health and fitness. Our satisfaction with our lives in these areas combines to create our overall life satisfaction.
On the other hand, top-down theories state that our overall life satisfaction influences (or even determines) our life satisfaction in the many different domains. This debate is ongoing, but for most people it is enough to know that overall life satisfaction and satisfaction in the multiple domains of life are closely related.
The theories and discussions that are drawing more interest are those about how the mechanism of evaluating one’s life works. How do we decide that we are satisfied with our lives? How do we determine that we are not?
Researcher Jussi Suikkanen’s theory of life satisfaction is an intriguing one: a person is satisfied with her life when “a more informed and rational hypothetical version of her” would judge that her life fulfills her ideal life-plan (2011). This theory avoids one of the main issues that plagues the simpler version of this theory—that a person is happy when she judges that her life fulfills her ideal life-plan.
The reason this simpler version of the theory fails to truly capture life satisfaction is that it could inappropriately indicate life satisfaction in a person who is only temporarily or spontaneously happy but does not make any effort to consider how her life is going (Suikkanen, 2011). There’s certainly nothing wrong with being spontaneously happy, but it takes more than just feeling momentarily happy to have life satisfaction!”
To continue reading this article, please visit: www.positivepsychology.com
Online Article
“3 Scientific Studies That Prove the Power of Positive Thinking
Three studies in peer reviewed journals found that positive thinking is good for the immune system, reduces anxiety, and increases positive emotions such as happiness. Positive thinking has been shown to be particularly beneficial when you are going ‘through the wire.’ When your life feels completely out of control, this powerful habit can set into motion a chain of events over which you have complete and total control. For example, positive thinking triggers positive emotions such as joy, interest, contentment, pride, and love.
Joy, for instance, creates the urge to play, be creative and push limits. Contentment triggers the urge to savor the present and integrate current circumstances into new views of self and the world. Through the assistance of positive emotions, people who think positively in challenging circumstances are more likely to take actions that build resources, healthy coping skills, and resilience.
What is positive thinking?
Positive thinking does not mean that you stick your head in the sand or view the world through rose colored glasses. Positive thinking encompasses the mental attitude of optimism, which searches for favorable outcomes in all situations. It relies on the emotional state of hope, which looks past the current circumstance and supports the building of emotional, social, and other resources for positive action.
Positive thinkers make the best out every situation, focusing on what they can control, letting go what they cannot, and search for ways to improve the situation and lessons to learn.
Good health: Why it pays to think positively
Opinions differ on what constitutes a good life, but no one dreams up a ‘living my best life’ scenario where her mental or physical health is on the decline. Here are the numbers to prove it: according to the Global Wellness Institute, the global health and wellness industry is now worth $4.2 trillion, and represents 5.3% of global economic output. The top four trends driving the growth of the health and wellness industry are clean eating, wearable devices, wellness tourism, and Amazon.com — the consumers’ top choice for skin care and supplements.
The numbers show that for most part, people tend to care about their health and are increasingly willing to pay to make it better. But why run after the latest gadget or wellness escape when research has proven that people who think positively are happier, healthier and live longer? One plausible reason is that positive thinking doesn’t always come naturally and is often not taught. The good news is that it’s not too late to learn how think positively and reap the benefits.
While practicing positive thinking can seem more difficult than filling up your shopping cart with feel-good-quick consumer goods, the results of positive thinking are well worth the effort. Research has found that positive thinking can aid in stress management and even plays an important role in overall health and well-being.
Study 1: Negative thinking signals the body’s immune response. A positive attitude can improve your immune system.
A meta-analysis of more than 300 studies covering 30 years of inquiry into the relationship between stress and the immune system found that stressful events can change immune system functioning. The type and duration of stress determines the type of change that occurs. Acute time-limited stress, such as public speaking or mental math, triggered an adapted boost of natural immunity that accommodates for the “flight or fight” response. Brief naturalist stressors, such as taking an exam, resulted in a shift in immune system function that mediates and regulates immunity, inflammation, and the process through which the body manufactures blood cells.
Chronic stress is an emotional pressure suffered for a prolonged period of time in which an individual perceives they have little or no control. It involves an endocrine system response in which corticosteroids are released. Such stress can include unemployment, traumatic injuries, chronic illness, or situations in which a person’s social identity is forcefully changed — e.g. being a caretaker for a loved one who falls ill. Across all demographics, researchers found that chronic stress triggered global immunosuppression — which is a decrease of almost all functioning immunity.
Science confirms what we already know. Stress is no bueno! But what’s the role of positive thinking? The researchers included a meta-analysis of global stress appraisals and intrusive thoughts of people in the middle of a stressor, which happened a year or less before immune assessments, or was currently living with a chronic stressor.
People who assessed their lives as ‘stressful’ or reported intrusive negative thoughts had a significant reduction in natural killer cells — whose job is to target and eliminate virus and tumor infected cells.
Key takeaway: These findings suggest that a person’s attitude toward a stressor may be a factor in immune response. But first, let’s all take a collective moment to gaze inward at our immune systems and cry: et tu, Brute? When we’re feeling low, and in desperate need all of our cells to rally, the immune system is standing on the sidelines waiting to hear from our playbook. There’s always good news wrapped up in the bad news. Since nearly all stress is self-reported, you are in control of what your immune system hears. Once again, is your glass half-empty or half-full? It’s no wonder that the self love movement leads with positive self talk. Indeed, if the molecules in your immune system respond to your thought patterns, it’s time to advance the practice of positive self talk to the top of our to-do lists.
Study 2: Positive thinking reduces anxiety. Visualizations and positive self talk reduces negative thinking and intrusive thoughts.
In this study, researchers from Kings College in London worked with 102 subjects diagnosed with generalized anxiety disorder, to determine whether positive visualization could supplant intrusive negative thoughts.
Participants were randomly assigned to three interventions: (i) practice in generating mental images of positive outcomes to worry topics ; (ii) practice in generating verbal descriptions of positive worry-related outcomes; or (iii) practice in generating positive images unrelated to any current concerns.
The main finding was that all three groups showed significant reductions in negative intrusions, with an insignificant reported difference between the three. All participants reported less worry and anxiety. Thus, it seems that replacing the usual flow of verbal worry with any alternative positive ideation was the factor behind observed changes.
Key takeaway: These findings suggest that any form of positive thinking is better than allowing negative thoughts to run amok. This is critical in that strong, negative emotions can last hours, sometimes days — putting our bodies in a heightened chemical state. Research finds that anxiety is an emotion that can last up to four hours. On the other hand it’s been shown that persistently thinking about a positive event lengthens feelings of joy, which can last up to six hours. Since the subconscious brain can’t tell the difference between what’s real and what’s imagined, visualizing positive events might be the scientific equivalent of a magic bullet that simultaneously reduces worry and increases joy.”
To continue reading this article, please visit: www.medium.com
Online Study
“How power of positive thinking works
By Karen Feldscher, Harvard Chan School Communications,
December 7, 2016
This study looks at mechanics of optimism in reducing risk of dying prematurely.
Having an optimistic outlook on life — a general expectation that good things will happen — may help people live longer, according to a new study from the Harvard T.H. Chan School of Public Health.
The study found that women who were optimistic had a significantly reduced risk of dying from several major causes of death — including cancer, heart disease, stroke, respiratory disease, and infection — over an eight-year period, compared with women who were less optimistic.
The study appears online today in the American Journal of Epidemiology.
“While most medical and public health efforts today focus on reducing risk factors for diseases, evidence has been mounting that enhancing psychological resilience may also make a difference,” said Eric Kim, research fellow in the Department of Social and Behavioral Sciences and co-lead author of the study. “Our new findings suggest that we should make efforts to boost optimism, which has been shown to be associated with healthier behaviors and healthier ways of coping with life challenges.”
The study also found that healthy behaviors only partially explain the link between optimism and reduced mortality risk. One other possibility is that higher optimism directly impacts our biological systems, Kim said.
The study analyzed data from 2004 to 2012 from 70,000 women enrolled in the Nurses’ Health Study, a long-running study tracking women’s health via surveys every two years. They looked at participants’ levels of optimism and other factors that might play a role in how optimism may affect mortality risk, such as race, high blood pressure, diet, and physical activity.
The most optimistic women (the top quartile) had a nearly 30 percent lower risk of dying from any of the diseases analyzed in the study compared with the least optimistic (the bottom quartile), the study found. The most optimistic women had a 16 percent lower risk of dying from cancer; 38 percent lower risk of dying from heart disease; 39 percent lower risk of dying from stroke; 38 percent lower risk of dying from respiratory disease; and 52 percent lower risk of dying from infection.
While other studies have linked optimism with reduced risk of early death from cardiovascular problems, this was the first to find a link between optimism and reduced risk from other major causes.
“Previous studies have shown that optimism can be altered with relatively uncomplicated and low-cost interventions — even something as simple as having people write down and think about the best possible outcomes for various areas of their lives, such as careers or friendships,” said postdoctoral research fellow Kaitlin Hagan, co-lead author of the study. “Encouraging use of these interventions could be an innovative way to enhance health in the future.”
Other Harvard Chan School authors of the study included Professor Francine Grodstein and Associate Professor Immaculata De Vivo, both in the Department of Epidemiology, and Laura Kubzansky, Lee Kum Kee Professor of Social and Behavioral Sciences and co-director of the Lee Kum Sheung Center for Health and Happiness. Harvard Medical School Assistant Professor Dawn DeMeo was also a co-author.
To view the original study, please visit: www.news.harvard.edu
Course Manuals 1-12
Course Manual 1: What is Positivity?
Positivity and a Positive Frame of Mind
Being positive does not imply dismissing problems or negative experiences. It entails acknowledging them, learning from them, improving, and applying what you’ve learned.
Though you may face bad feelings and unpleasant situations while in this frame of mind, you will not lose your spirit or give up.
It is critical that you aim to have more happy thoughts and feelings than negative ones. The balance should favor optimism over negativity.
We hear a lot of unpleasant stories and news. We are enabling negativity to govern our lives if we allow them to infiltrate into our conscious and subconscious minds.
This occurs frequently as a result of the bad information that enters our minds and that we encounter in our daily lives, such as on television, in newspapers, and on the Internet. We should oppose bad information and not allow it to control our thoughts, feelings, and lives.
Negative news sells, which is why we see it so frequently and in so many places. Anger and anxiety are powerful emotions that are triggered by bad news. If we allow these feelings to surface in us, they will quickly snowball into massive avalanches that will harm our lives and the lives of everyone around us.
Negative emotions and thoughts spread quickly. We must resist them and keep a safe distance from them.
I’m not saying you shouldn’t listen to, read, or watch the news. I’m advising you to cut back on your consumption and make sure it doesn’t damage your mood. You should not let it consume your thoughts. Fill your mind with optimism, happy thoughts, and positive feelings instead.
How to Increase Positivity in Your Life
To combat negativity, you must make an effort to increase positivity in your life.
In this regard, a little more optimism, love, and cheerful thoughts might be beneficial. Every day, do something constructive to better your life and the lives of others. All of these will help you maintain a regular level of positivity in your life.
Every evening, sit down and consider what kinds of ideas and feelings you had over the day. Were your thoughts and emotions more good or negative? Consider what you can do tomorrow to boost your positivity.
You will have a greater understanding of what positivity is and how to boost it in your life as you fill your day with more constructive, optimistic, and pleasant ideas and feelings, as well as positive activities to make life better every day.
Examples of Positivity
Here are some positive instances. Use these examples to help you develop a positive mindset.
• “Even if I sometimes fail, I always give it my all.”
• “My parents were far from perfect, but they did their best.”
• “I’m so fortunate to have such wonderful friends and family.”
• “That tennis match was a blast.”
• “Everything will work out.”
• “This year, I’m looking forward to the holidays.”
Positivity Words
Lots of research has shown that prior knowledge supports memory (Newberry & Bailey, 2019). The more information our brains have on a subject, the easier it is to recall anything relevant to that subject. The more positive information, words, and memories we have associated with positive things, the easier it should be to be optimistic, according to this logic.
We can increase cognitive processes (such as memory and attention) in ways that improve positivity and well-being, according to research (Villani, Serino, Triberti, & Riva, 2017). For example, teaching people to focus on the good rather than the bad can help them feel better (MacLeod, et al., 2002; Wadlinger & Isaacowitz, 2008).
Overall, this shows that developing our brain in ways that increase our positive knowledge should help us boost our happiness. Memorizing positive words is one approach to do this.
Positivity vs. Negativity
In some ways, negativity is the polar opposite of positivity, just as optimism and pessimism are frequently contrasted. However, we must keep in mind that everyone of us acquired unique emotional types for a certain reason. And forcing negative to become positive may not be a good idea. Inducing a happy attitude in pessimists, for example, not only hinders performance but also makes them more worried. Worry is utilized by some of us to investigate the possibility of undesirable consequences, which helps to lessen anxiety (Norem & Chang, 2002). So, think about how you’re feeling and whether positivism is appropriate in each situation.
True Positivity vs False Positivity
The issue about positive is that if we don’t mean it or aren’t being sincere, it’s not so good for us. False positivity occurs when we believe we are being pressured to be positive or put on a smiling front even though we are sad or depressed. It’s hardly surprise that false positivity doesn’t feel so wonderful, given that suppression and other forms of emotional avoidance aren’t healthy for your health. Given the importance of authenticity for happiness, it’s more vital to be yourself and honest to your sentiments than to suppress them for the sake of being optimistic.
Questions to Ask Yourself to Beat Negativity
Negative thought patterns might sometimes come in the way of our happiness. We want to be happier, but we’re trapped in a rut: my life stinks, I don’t have X, or happiness is unattainable. Are you stuck in any of the following negative thinking patterns:
• Catastrophizing: Catastrophizing is when you believe that everything will turn out the worst way conceivable.
• Minimization: When you minimize, you disregard or dismiss the positive aspects of life.
• Overgeneralization: When you have a poor event, you may overgeneralize and believe that you will always have negative experiences.
These negative thinking styles might keep us entrenched in our pessimism and make it harder to find ways to increase our positivity. So, try putting these thinking types to the test.
Questions to Ask Yourself to Boost Positivity
Sometimes all we need to do is condition our minds to think more positively. Here are a few questions to stimulate your thinking:
• What are your favorable qualities or strengths?
• Can you think of any wonderful things that have happened recently for which you are grateful?
• What kinds of music, cuisine, and activities do you enjoy?
• Do you have anything else that makes you happy?
Positive Psychology
Positive psychology is defined as “the scientific study of positive human functioning and flourishing on multiple levels that include the biological, personal, relational, institutional, cultural, and global dimensions of life” by Martin Seligman and Mihaly Csikszentmihalyi.
When Martin Seligman chose positive psychology as the topic for his time as president of the American Psychological Association in 1998, it became a new field of psychology. It’s a reaction to previous approaches, which tended to emphasize maladaptive behavior and negative thinking while focusing on mental illness. It relies on Abraham Maslow’s, Rollo May’s, James Bugental’s, and Carl Rogers’ humanistic movement, which promotes happiness, well-being, and positivity, laying the groundwork for what is today known as positive psychology.
The concept of eudaimonia, an Ancient Greek phrase for “the good life,” and the concept of contemplation on the things that contribute the most to a well-lived and full life, is at the heart of positive psychology. Subjective well-being and happiness are often used interchangeably by positive psychologists.
A number of elements, according to positive psychologists, may lead to happiness and subjective well-being. Social ties with a spouse, family, friends, coworkers, and wider networks, for example; membership in clubs or social groups; physical activity; and meditation practice. Spirituality can also be thought of as a component that contributes to a person’s happiness and well-being. Researchers have been looking into spiritual practice and religious commitment as a possible source of increased happiness and as a component of positive psychology. Happiness may rise as financial income rises, but it may plateau or even plummet if no more gains are made or if a specific cut-off amount is reached.
Basic concepts
Eudaimonia, a Greek term that means “good spirit,” is the focus of positive psychology. It is regarded as a necessary component in the search of pleasure and a good life. It highlights the importance of cherishing what is most valuable in life, as well as other things that help to living a happy existence. While positive psychologists do not try a formal definition of what constitutes a good life, they do believe that one must be joyful, engaged, and purposeful in their experiences. Martin Seligman defined “the good life” as “daily use of one’s hallmark qualities to achieve genuine happiness and abundant gratification.”
Positive psychology is meant to enhance rather than replace existing fields of psychology. Emphasizing the study of healthy human development could help us understand and apply what we’ve learned in other domains. Those that are more clinical and scientifically grounded, to be precise. Because they may result in a limited understanding and perspective. Fostering positive self-esteem and self-image has also become a major focus of positive psychology. Positive psychologists, on the other hand, with a less humanist bent, pay less attention to such issues. The fundamental concept of positive psychology is that people are often more motivated by the future than by the past. It also implies that any mix of favorable past or present experiences/emotions leads to a nice, happy life. Another factor could be our perspectives from outside of our own lives. Angela Duckworth, author of Grit, may see this as having a prosocial purpose, which could have a good psychological impact on our lives. Other aims outlined by Seligman include allowing children to flourish in their homes and schools, working environments that aim for satisfaction and high productivity, and teaching people about positive psychology. Daniel Gilbert, a psychologist, has written extensively on the relationship between time perception and happiness.
Positive psychologists try to promote positive attitudes toward one’s subjective experiences, individual attributes, and life events through psychological interventions.
The goal is to reduce pathological thoughts that can result from a pessimistic mindset and to cultivate a positive outlook on life.
Positive psychologists aim to promote contentment and well-being in the present by encouraging acceptance of one’s history, excitement and optimism about one’s future experiences, and a sense of contentment and well-being in the past.
Research topics
Happy psychology, according to Seligman and Peterson, addresses three issues: positive emotions, positive individual attributes, and positive institutions. Being content with one’s past, pleased in the present, and hopeful for the future are all examples of positive feelings. Positive personal characteristics emphasize one’s strengths and virtues. Finally, constructive institutions are built on strengths in order to improve a community.
Happy psychologists, according to Peterson, are interested in four topics: positive experiences, long-term psychological qualities, positive relationships, and positive institutions.
He goes on to say that states of joy or flow, values, strengths, virtues, and abilities, as well as the ways in which they might be supported by social systems and institutions, are all issues of interest to scholars in the field.
Origin
While positive psychology as a formal science has only been since 2000, the concepts that underpin it have been studied empirically since the 1980s and have been present in religious and philosophical debate for thousands of years. It has been impacted by both humanistic and psychodynamic therapy techniques. Researchers in the field of psychology have been focused on themes that would now be covered under this new designation long before the phrase “positive psychology” was coined.
The phrase “positive psychology” was coined in 1954, when Abraham Maslow released his first edition of Motivation and Personality, which included a chapter headed “Toward a Positive Psychology.”
He eliminated that chapter from the second edition, released in 1970, stating in the prologue that “a positive psychology is at least available today, if not very widely.” Since the 1950s, there have been signs that psychologists have been focusing more on promoting mental wellness rather than only treating mental disorder. Psychology has addressed the human experience using the “Disease Model” since its inception, focusing on investigating and detecting an individual’s dysfunction.
When Martin Seligman chose positive psychology as the theme for his presidency of the American Psychological Association in 1998, it became a major field of research within psychology.
In the first phrase of his book Authentic Happiness, Martin Seligman asserted that “psychology has been consumed with a single topic only — mental illness for the last half century,” building on Maslow’s remarks.
He urged psychologists to carry on with their previous missions of cultivating talent and enhancing everyday life.
What Are Positive Psychology Interventions?
Positive psychology interventions, or PPIs, are a collection of scientific methods and strategies aimed at boosting happiness, well-being, and positive cognitions and emotions.
According to existing evidence, psychologists have tended to focus on therapy rather than prevention over the years (Bolier et al., 2013). Psychotherapy and assessments that were established and promoted in the past mostly addressed issues such as depression, anxiety, stress, panic, and trauma, among others.
Until the previous two decades, there was a scarcity of resources on strategies that could develop and support individual health even in the absence of psychopathological disorders.
PPI is a psychological intervention that primarily focuses on generating happy feelings, positive thoughts, and positive conduct, according to Sin and Lyubomirsky (2009). All positive psychology interventions, according to Sin and Lyubomirsky, include two key components:
• Concentrating on increasing happiness by focusing on good ideas and feelings
• Keeping the effects for a long time
Happiness can be gained and enhanced through a variety of channels, including sensory awareness, social communication, gratitude practices, and cognitive reformations, according to studies. As a result, all of these characteristics were grouped together in what are known as positive psychology interventions, which are practical procedures.
These measurements were used in both clinically disturbed and non-distressed individuals, with consistent results in both cases. Parks and Biswas-Diener proposed the most comprehensive definition of PPI in 2013. Positive psychology therapies, according to them, are those that:
• Have a body of research to support their reliability
• Address one or more positive psychology components
• Are scientifically proved and evidence-based
• Benefit us for a lifetime
How Do They Work?
Unlike general psychology therapies, which aim to modify something on a cognitive or affective level, PPIs are focused on improving what we already have.
Types Of Positive Psychology Interventions (PPIs)
PPIs can be classified into seven groups according on their content, according to a study of the literature.
1. Savoring PPIs
Savoring therapies are focused on enhancing the impact of a certain event in order to maximize enjoyment (Peterson, 2006). The main goal of these therapies is to get the person to notice every single detail of their experience, whether it’s physical, sensory, emotional, or social (Kabat-Zinn, 2009).
2. Gratitude Interventions
“If you want to find happiness, find gratitude,” said Steve Maraboli, referring to the goal of gratitude-based positive psychology interventions. The individual who expresses gratitude and the person who receives it both experience tremendous feelings of gratitude (Parks & Schueller, 2014).
There are two types of gratitude interventions:
• Self-reflective practices, such as keeping a gratitude notebook to ourselves and using it as a vehicle for self-expression.
• Interactive approaches, such as expressing “thank you,” providing tiny gifts of appreciation, or paying gratitude visits, when we actively communicate our thanks to people.
3. Kindness Boosters
Compassion-focused positive psychology therapies can be as simple as purchasing someone a modest gesture of love, volunteering for a good cause, donating, or assisting a stranger in need. Happiness and positivity are bolstered by kindness.
‘Prosocial spending’ is an example of a related PPI. The activity entails willingly purchasing something for someone as a goodwill gesture. It could be as simple as treating your spouse to a romantic dinner at your favorite restaurant, buying your child the toy he or she has been requesting, or purchasing a meal for the homeless person you see every day at the bus stop.
4. Empathy PPIs
Empathy-oriented PPIs are designed to help people enhance positive feelings in their relationships. Happy and inner serenity require strong social relationships on both a personal and professional level. Diener and Seligman (Diener & Seligman, 2002).
5. Optimistic Interventions
By setting reasonable expectations, optimistic treatments produce positive effects. The ‘Imagine Yourself’ test, in which participants are asked to write down where they picture themselves in the future, is an example of an optimistic PPI.
6. Strength-Building Measures
Internal capacities and ideals are referred to as “strength” in positive psychology (Parks & Biswas-Diener, 2013).
Studies have shown that being aware of and acknowledging one’s power can assist to reduce depression symptoms and promote self-contentment (Seligman et al., 2005). Strength-based PPIs send a similar message as the popular saying goes, “You will find the strength you need within yourself.”
They are what psychologists call “practical wisdom” (Schwartz & Sharpe, 2006), and they assist us in making the best use of our vitality.
7. Meaning Oriented PPIs
This group of PPIs aids in determining what is important to us in life and why, as well as what we may do to reach our goals. A person who is clear about his or her goals and expectations is more likely to be happy and satisfied (Steger, Kashdan, & Oishi, 2008; Steger, Oishi, & Kashdan, 2009).
Exercise 3.1 – A self-assessment of Positivity
1. Fill in the table below.
a) With guidance that this is just a subjective self-assessment to gain a snapshot of how you are doing presently. Follow up self-assessment with simple reflective question – “What did you learn about yourself from taking this quick assessment?”
2. Intention for WDP3: If you haven’t done so already, be sure to set your intention for what you plan to gain from this workshop. It can be as short as a few words or a sentence that will help guide your focus and establish your desired outcome upon completion of this Promoting Positivity workshop.
Source: ridleyconsultants.com
Course Manual 2: What is Happiness
Types of Happiness
Happiness can be interpreted in a variety of ways. The ancient Greek philosopher Aristotle, for example, distinguished between two types of happiness: hedonia and eudaimonia.
• Hedonia: Pleasure is the source of hedonic bliss. It is most commonly connected with doing what makes you happy, self-care, fulfilling wants, having fun, and feeling satisfied.
• Eudaimonia: This kind of enjoyment stems from a desire for virtue and meaning. Feeling that your life has significance, worth, and purpose are all important aspects of eudaimonic well-being. It is more closely related with carrying out responsibilities, investing in long-term goals, caring for the well-being of others, and living up to own standards.
Hedonia and eudemonia are more commonly known today in psychology as pleasure and meaning, respectively. More recently, psychologists have advocated for the addition of a third component, which is concerned with engagement. These are feelings of dedication and involvement in various aspects of life.
According to research, cheerful people have higher eudaimonic life satisfaction and hedonic life satisfaction than the ordinary person.
Although the relative importance of each can be extremely subjective, all of them can play a vital influence in the overall feeling of happiness. Some hobbies can be both joyful and meaningful, while others can be more one-sided.
Volunteering for a cause you care about, for example, may be more meaningful than joyful. Watching your favorite television show, on the other hand, may be less meaningful but more pleasurable.
The following are some examples of happiness that fall into one of these three categories:
• Joy: An often relatively brief feeling that is felt in the present moment
• Excitement: A happy feeling that involves looking forward to something with positive anticipation
• Gratitude: A positive emotion that involves being thankful and appreciative
• Pride: A feeling of satisfaction in something that you have accomplished
• Optimism: This is a way of looking at life with a positive, upbeat outlook
• Contentment: This type of happiness involves a sense of satisfaction
Hedonic Treadmill
According to psychologists, when people receive a positive experience — such as a long-awaited promotion, a new automobile, or a winning lottery ticket — the rush of happiness they feel is likely to return to a steady personal baseline over time.
The “hedonic treadmill,” also known as hedonic adaptation, is a phenomenon that occurs in people.
Surprisingly, the same idea holds true in the face of adversity. Most of the time, when people suffer a loss or a setback, the bad emotions that accompany it fade away with time.
People eventually recover, and while their lives may be changed, their emotions normally revert to their baseline state over time.
What’s the story behind this change? What does research say about people’s proclivity to keep a generally constant level of happiness despite life’s ups and downs?
What exactly is the hedonic treadmill?
Hedonic adaptation refers to a person’s ability to adapt to constantly changing conditions. The euphoria fades. Rage dissipates. Even the most powerful emotion, grief, fades over time.
That is to say, while the effects of large events continue to be felt on a daily basis, our emotions return to a state of homeostasis. We re-enter the hedonistic treadmill in search of new objectives, ambitions, and desires.
This skill, according to psychologists, may be linked to human survival. Putting past events in the emotional “background” may help us deal with current situations.
What’s known about it?
The hedonic treadmill is based on the assumption that people’s happiness levels tend to return to a level that is consistent with their personality and genetics.
According to some psychologists, up to 50% of your ability for happiness is inherited. Some experts, however, would add a word of warning.
For one thing, the concept of “happiness,” as well as the definition of “well-being,” is famously ambiguous, making it difficult to compare research — and, for that matter, human beings.
To account for personal happiness, several research use questionnaires, interviews, and subjective assessments. Individual interpretations of these measurements are common.
Some childhood experiences, according to researchers, do tend to create lifetime changes in emotional states.
People who marry are more likely to be happier in the long run than those who do not. Divorced or bereaved people are more likely to be unhappy for a long period following (again, generally speaking).
Why some events are more prone to hedonic adaptation than others
Sensory experiences, which make you joyful because they involve pleasant physical sensations, and strongly emotional experiences, on the other hand, are less long-lasting than other pleasures.
Because novelty wears off quickly, if you’ve relocated to a new place or started a new career, you might notice a boost in happiness because you’re doing something different.
However, as you become more adjusted to your new environment, the feelings may fade.
Another aspect that can affect how long your sentiments last is whether or not you compare yourself to others when looking for happiness.
According to studies, the euphoria you get when you pursue something in part because other others have it fades quickly.
If you’ve achieved something that you appreciate for its own sake, regardless of whether or not anyone else wants it, your happiness may last longer.
Your own sentimentality can even help to prolong happy sentiments. Researchers evaluated the findings of seven studies in a 2015 study. They discovered that when people attach sentimental meaning to an experience, their happiness is more consistent over time.
That could be because people associate a sentimental association with an event rather than thinking about it on its own.
When you admire the pot holder your child knitted for you at camp many years ago, the upswell of happiness is less about the pot holder’s beauty and more about the child who made it.
The bottom line
The hedonistic treadmill is a metaphor for our need to pursue pleasure after pleasure. This is because the spike of enjoyment experienced following a great event is likely to fade over time, returning to a constant personal baseline.
Similarly, the bad emotions you experience following a stressful occurrence tend to fade over time.
However, there is strong evidence that some types of happiness last longer than others. Pleasure derived from unselfish acts, for example, has a longer lifespan than bodily pleasures.
Mindfulness, personal growth, gratitude, and investing in relationships have all been shown to improve long-term well-being, according to research. Learning to appreciate little joys when they occur may also help you maintain your happiness for a longer period of time.
Happiness Is Not: Feeling Good All The Time
Skeptics have frequently questioned if someone who consumes cocaine on a daily basis is “happy.” If we only wanted to feel nice all of the time, the answer would be “yes.” Recent study suggests, however, that an even-keeled mood is better for your mental health than a mood in which you routinely reach enormous heights of happiness—after all, what goes up must come down. Furthermore, when people are asked what makes their life worthwhile, they almost never mention their mood. They are more likely to mention meaningful items in their lives, such as their profession or relationships. Recent research also suggests that focusing too much on trying to feel good all of the time will actually erode your ability to feel good at all—in other words, no amount of feeling good will satisfy you because what you anticipate (all of the time) is physiologically impossible for most people.
Happiness Is Not: Being Rich or Affording Everything You Want
While it is true that living in poverty makes it difficult to be happy, money does not appear to purchase happiness. Assume you receive a $10,000-per-year raise out of the blue. While you’d be ecstatic in the near term, it’d only be a matter of time before your expectations shifted to accommodate your new budget. You’ll be just as delighted as you were before the raise in no time! This remains true for new houses, new vehicles, new electronics, and all of the other material objects for which people want. The only time this rule does not apply is when you spend your money on experiences with other people. For example, if you spent an extra $10,000 each year on weekend excursions to new and exciting areas with your friends or family, you might be happy. However, this is not a common way for people to spend their windfalls.
Happiness Is Not: A Final Destination
When it comes to discussions of happiness, the old proverb “Are we there yet?” is frequently used, as if a person works toward happiness and eventually “arrives.” Contrary to popular opinion, happiness does not come easily unless you are one of the lucky few who won the genetic lottery and are inherently happy. Most known approaches for becoming happier—for example, keeping a gratitude journal—are habits rather than one-time occurrences, and most life events that make us joyful in the near term, such as getting married or promoted, diminish over time as we adapt to them.
Happiness Is Good For Business
There’s lots of evidence that happy employees are more engaged, productive, and effective—and that they contribute more to company success and profits.
According to study from Kansas State University, creating the environment for happiness has a favorable impact on employee decision-making and job performance, as well as lower health costs and attrition costs. Happiness has effects on people of all ages, genders, ethnicities, work tenure, and educational levels. People who are happier work harder toward goals and want to expand their capabilities, according to research from the University of California, Riverside, which is excellent for business.
In one of their studies, the University of Warwick in the United Kingdom discovered that happy workers are up to 12% more productive than sad experts. They are more likely to be in excellent health, have well-functioning professional and personal relationships, and contribute to the success of the company as a whole (Oswald, Proto, & Sgroi, 2015).
What is Workplace Happiness?
Are you familiar with the term “Arbedjsglaede”?
Arbedjsglde refers to the pleasure we get from ‘doing’ something. It is an emotion, a sense of well-being, that arises when we are satisfied with the work we do and experience a sense of involvement in the ‘professional commitment.’ Arbedjsglde is a typical Danish phrase that means “work bliss.” Workplace happiness occurs when:
• we love executing the tasks allocated to us
• we feel good about the people we work with
• we are satisfied with the financial benefits we receive from the job
• we have the opportunity to improve our present abilities
• we are respected and appreciated at work
Workplace happiness is more than just a combination of smart investments and good returns. Personality qualities, level of perception, underlying psychological pressures, and emotional intelligence all have an impact on how comfortable we feel in a professional setting.
According to Shawn Achor (2011), author of “The Happiness Advantage,” a company with happy employees can raise sales by 37 percent and productivity by 31 percent, both of which contribute to a high-performance work environment and improve the quality of life for all those connected with the work.
Source: positivepsychology.com
The Importance Of Happiness At Work
There is a reason why the concept of workplace happiness did not exist until a few decades ago. The industrial sector has changed dramatically in recent years, and we now work in roles that did not exist twenty years ago.
With such a diverse choice of complex duties to choose from nowadays, it is critical that we are able to derive actual joy from the work we do. For a growing company, happy employees are a must.
In one of their research on organizational effectiveness, the iOpener Institute discovered that people who are happy at work are 65 percent more energetic than those who aren’t (iOpener Institute, n.d.). They are two times more productive and have a higher chance of keeping their jobs for a long time.
A Look at the Research
To make happiness a part of their corporate culture, well-known companies like Google and McDonald’s have designated positions for Chief Happiness Officers (CHOs). It is their responsibility to spread happiness and work to keep the staff motivated.
Kiabi, a French fashion firm, hired a professional as the Happiness Officer in 1999, before Google appointed their first CHO Chade-Meng Tan. That was one of the first advances in the discipline, and after Google’s huge success with their motivational CHO Meng, hiring happy officers became a culture for organizations across industries.
For a successful business, happy employees are a fantastic investment. According to studies, when positive people lead an organization, it is more likely to prosper financially and in the long run.
Exercise 3.2 – Self Awareness Assessment: Your happiness in life
Fill in the assessment below:
Source: TheHappierMind
Course Manual 3: Brain Chemistry of Happiness
What are happy chemicals?
Dopamine, serotonin, oxytocin, and endorphins are the four primary chemicals in our brain, as noted in the executive summary, and they all have a role in how you experience happiness.
Dopamine
When is dopamine released?
Dopamine is a neurotransmitter that is released when people are happy. The release of dopamine helps to reinforce the enjoyable activity, making it more likely that the person would repeat it in order to achieve the same feeling.
Activities that increase dopamine release might be used as a survival or coping strategy. It’s possible that the more times they’re repeated, the more they’ll be reinforced.
Dopamine is crucial for both physical and mental wellbeing. However, while it can help reinforce behaviors that are good for long-term health, such as physical activity and getting enough sleep, it can also help reinforce behaviors that are bad for one’s health, such as eating too much junk food or abusing opioids.
What does dopamine do?
Dopamine is a neurotransmitter that is involved in pleasure and addiction. The activation of dopamine may cause those who are addicted to substances to become more dependent. Other effects of dopamine on the body include:
• Mood regulation: Insufficient dopamine can contribute to depression. Meanwhile, some research has found that too much dopamine could cause mania.
• Slows the production of prolactin: Prolactin is involved in both lactation and sexual gratification.
• Regulates sleep: Dopamine helps inhibit the production of melatonin toward the end of a night’s sleep, contributing to wakefulness.
• Regulates attention and memory: Many studies have demonstrated dopamine’s link to attention, memory, and cognition. Disruptions in dopamine have been connected to attention-deficit hyperactivity (ADHD) and schizophrenia, for example.
• Increases goal-oriented behavior: In addition to promoting reward and goal-driven behavior, dopamine may decrease inhibition.
Dopamine imbalances can lead to a number of psychological issues. Parkinson’s disease, for example, is caused in part by the death of dopamine-secreting neurons. Drugs that boost dopamine production may aid persons with Parkinson’s disease, especially in the early stages.
Dopamine and addiction
The chemical dopamine is well-known for its role in addiction. It can assist the establishment of self-destructive coping mechanisms, just as it can help develop habits that support health and survival.
Dopamine plays the same function in all addictions, whether it’s to sugary foods, sex, alcohol, or narcotics. Addictive substances increase the amount of dopamine in the brain, making dopamine receptors less responsive to it. To get the same initial feeling induced by the addictive chemical, greater and higher doses of dopamine are necessary. Withdrawal symptoms may arise if the addictive substance is not given in increased doses or is not given at all.
Dopamine has been discovered to play a similar function in a variety of compulsive behaviors, including internet addiction and compulsive gambling. These activities cause the brain to release dopamine in a similar way, making them pleasant and reinforcing them as a habit. These compulsions might make people feel as if they’ve lost control over a part of their conduct.
Serotonin
What does serotonin do in my body?
Serotonin is involved in a variety of bodily activities, including:
• Mood: Your mood is controlled by serotonin in your brain. It’s also known as the body’s natural “feel-good” chemical. You feel more focused, emotionally stable, happier, and calmer when your serotonin levels are normal. Serotonin deficiency has been linked to depression. Many drugs used to treat anxiety, sadness, and other mood disorders work by increasing serotonin levels in the brain.
• Digestion: The majority of your body’s serotonin is found in your gastrointestinal system, where it aids bowel function and protects your gut. In order to rid your body of irritating meals or hazardous compounds, your gut might enhance serotonin release. Serotonin is also involved in controlling your appetite when you’re eating.
• Nausea: When serotonin is released into your intestines quicker than it can be processed, nausea occurs. Your brain receives the chemical information, which you interpret as nausea. Many anti-nausea and anti-vomiting medications target specific serotonin receptors in the brain.
• Sleep: Serotonin, along with another neurotransmitter called dopamine, is involved in sleep quality (how well and how long you sleep). Serotonin is also required for the production of melatonin, a hormone that governs your sleep-wake cycle.
• Wound healing: Platelets in your blood release serotonin to aid wound healing. It also causes the tiny blood vessels, known as arterioles, to narrow, slowing blood flow and facilitating the formation of clots. This is a critical step in wound healing.
• Bone health: Your bone density may be influenced by your serotonin levels. High amounts of serotonin in the intestines may contribute to bone thinning, which can lead to fractures and osteoporosis.
• Sexual health: Serotonin, along with the neurotransmitter dopamine, is involved in your desire for sex.
What problems are associated with low serotonin levels?
Serotonin deficiency has been linked to a variety of health problems, including:
• Depression and other mood problems.
• Anxiety.
• Sleep problems.
• Digestive problems.
• Suicidal behavior.
• Obsessive-compulsive disorder.
• Post-traumatic stress disorder.
• Panic disorders.
• Schizophrenia.
• Phobias.
Oxytocin
Oxytocin is a naturally occurring hormone that regulates essential parts of the female and male reproductive systems, including labor and delivery, nursing, and human behavior. The brain produces oxytocin, but it is stored and released into the bloodstream by the posterior pituitary gland.
Hormones are chemicals that send messages to your organs, muscles, and other tissues in your body, allowing them to coordinate various operations. These signals instruct your body on what to do and when.
Blood pressure, heart rate, body temperature, and digestion are all controlled by the hypothalamus, a portion of your brain.
The pituitary gland is a pea-sized endocrine gland positioned below the hypothalamus at the base of your brain.
Oxytocin and emotion
When oxytocin is released into specific areas of the brain, it has an effect on emotional, cognitive, and social behaviors.
According to one assessment of oxytocin research, the hormone’s impact on “pro-social behaviors” and emotional responses helps people relax, trust, and maintain psychological stability.
Oxytocin in the brain also appears to lessen anxiety and stress responses. In a variety of animals, these effects have been observed.
The hormone is “an crucial component of a complex neurochemical system that helps the body to adjust to highly emotional conditions,” according to researchers.
Endorphins
Endorphins: The brain’s natural pain reliever
Endorphins can also release stress and create a feeling of well-being.
The body’s natural painkillers are endorphins. Endorphins are peptide hormones that are released by the hypothalamus and pituitary gland in reaction to pain or stress. They reduce pain while also creating a general sense of well-being.
The term “endogenous morphine” inspired the naming of these hormones. They’re called “endogenous” since they’re made in our bodies. Morphine is the name of the opioid painkiller that they imitate.
There are around 20 different forms of endorphins. The one connected with the runner’s high, beta-endorphin, has been investigated the most. When we laugh, fall in love, have sex, or simply eat a good meal, endorphins are released.
How to release endorphins
You can increase your body’s endorphin release by engaging in these activities:
• Exercise: Endorphins tend to be released best at a reasonably intense speed, whether you’re walking fast or doing another aerobic activity.
• Acupuncture: Pressure points are an excellent strategy to release endorphins. Endorphins are released when fine needles are inserted into the skin at specified places on the body.
• Meditation: Breathing deeply and concentrating your thoughts helps to relax your mind and relieve discomfort.
• Sex: These hormones are responsible for the euphoric feeling many of us experience after having sex. Endorphins, according to experts, boost the release of other hormones involved in sentiments of love.
• Playing music: You do more than entertain others when you sing, dance, or beat a drum. You also release a burst of endorphins, which may help you tolerate pain better, according to study.
• Laughter: A nice belly laugh may make a huge difference in your mood. Laughter affects serotonin and dopamine levels in addition to releasing endorphins.
• Ultraviolet light: It’s no surprise that spending time outside in the sun makes some individuals happy. The release of beta-endorphins in the skin is stimulated by ultraviolet radiation.
Hacking into your happy chemicals
It makes obvious to enhance these neurotransmitters and hormones because your brain already possesses them, right? However, this does not necessitate the use of a secret code. To enhance these chemical messengers, all it needs is a few simple chores and some basic planning.
To begin, eat healthy and include exercise in your daily routine. Due of the joy you get from completing a task, a 20-minute workout or a light jog will help boost dopamine. Exercising can also increase serotonin and endorphin production by making you feel satisfied and enjoying the benefits of a workout.
Exercising has the most impact on increasing endorphins, but don’t forget to laugh as well.
Simple meditation can assist to increase serotonin levels. Even without physical exertion, there are ways to do this. Self-assurance can help to increase serotonin levels. The feeling of self-confidence will lead to people respecting you, which will increase serotonin production.
Complete small things that make you happy or create a goal that you can easily reach to increase dopamine levels. These neurotransmitters will be stimulated just by approaching a reward. This is why sighting the finish line at the end of a race causes dopamine to be released.
Give someone a compliment to release oxytocin. You might not think of it as trust-building, but conversing with others — even strangers — in social situations can give you great feelings. Being kind can also increase serotonin and dopamine levels.
Natural strategies for balance in the brain
You may believe that because your brain is structured in a specific manner, you have no control over your daily pleasure. After all, isn’t some of this genetic? While your biology does have an impact on your brain chemistry, the science of happiness demonstrates that you have the ability to change your thinking.
1. GET YOUR BODY MOVING
Get up and move for at least an hour every day to release endorphins and improve your mood.
2. EXERCISE GRATITUDE
You can also practice thankfulness on a regular basis by keeping a gratitude diary, focusing on all the positive things in your life, or finding methods to express gratitude to those who are near to you.
3. HEALTHFULLY FEED YOUR MIND
Make it a point to feed your mind nutritional material such as self-help books, fascinating biographies, or motivational novels.
4. APPLY THE MOST RECENT DEVELOPMENTS
Taking natural supplements and using stress-relieving technology like NuCalm can help to boost levels of happy hormones.
5. CREATE A SUPPORT SYSTEM FOR YOURSELF
Finally, surrounding yourself with pleasant and encouraging people will help you maintain a peak condition by stimulating the release of “feel good” brain chemicals.
Nobody is happy all of the time, but happiness research suggests that there are things we can do to improve our mood. Even when confronted with a problem, you may accept it and learn from it. You have the capacity to reframe your mentality and create a cycle of happiness by forming intimate social ties and making progress in life. While neurotransmitters do have an impact on your mood, “progress equals happiness,” as Tony Robbins puts it.
Cortisol
What Is Cortisol?
Cortisol is a steroid hormone produced and released by your adrenal glands, which are located on top of your kidneys. Cortisol has an impact on many aspects of your body, but it primarily regulates your body’s stress response.
Cortisol is best recognized for being the hormone that causes the “fight or flight” response. This reaction emerged as a survival mechanism, allowing people to respond to potentially life-threatening situations. The shift in hormones and physiological responses drives us to confront or flee the threat. Cortisol, on the other hand, aids in blood pressure regulation, glucose metabolism, and inflammation reduction. Cortisol is required for survival in our bodies. We overreact to ordinary stresses like heavy traffic, speaking in front of a group of people, or having a disagreement with a partner if we do it too much. These out-of-control pressures wreak havoc on our health over time.
Consider cortisol to be the body’s built-in alert system. It’s the primary stress hormone in your body. It regulates your mood, motivation, and fear by interacting with certain regions of your brain.
Cortisol is produced by your adrenal glands, which are triangle-shaped organs at the apex of your kidneys.
Cortisol is involved in a variety of processes in your body. For instance, it:
• Manages how your body uses carbohydrates, fats, and proteins
• Keeps inflammation down
• Regulates your blood pressure
• Increases your blood sugar (glucose)
• Controls your sleep/wake cycle
• Boosts energy so you can handle stress and restores balance afterward
How Does It Work?
Your hypothalamus and pituitary gland, both in your brain, can detect whether your blood contains the appropriate amount of cortisol. Your brain changes the amount of hormones it produces if the level is too low. These impulses are picked up by your adrenal glands. The amount of cortisol released is then fine-tuned.
Most cells in your body have cortisol receptors, which absorb and utilise the hormone in different ways. Your requirements will change from day to day. Cortisol, for example, might change or shut down functions that get in the way when your body is on high alert. Your digestive or reproductive systems, your immune system, or even your growth processes could be among them.
Cortisol levels might become out of control at times.
Too Much Stress
Your cortisol level should return to normal after the pressure or danger has passed. Your blood pressure, heart rate, and other physiological functions will return to normal.
But what if you’re constantly stressed and the alarm keeps going off?
It has the potential to disrupt your body’s most vital functions. It can also cause a variety of health issues, including:
• Anxiety and depression
• Headaches
• Heart disease
• Memory and concentration problems
• Problems with digestion
• Trouble sleeping
• Weight gain
Fight-or-Flight Response and The Role of Adrenaline
What is the fight-or-flight response of the sympathetic nervous system?
When an individual perceives danger, the fight-or-flight response is a physiological response that occurs without conscious control. It’s an acute stress reaction that uses hormones and physical changes to mobilize the body’s resources to deal with danger swiftly. The body needs 20 minutes to an hour to return to its usual state after being activated.
The sympathetic nervous system communicates the fight-or-flight response, which affects various body parts. The body then prepares for either running away from the threat (flight) or fighting the danger (fight.)
The ‘threat’ does not have to be a physical one (like a fire breaking out in front of your eyes), but it might be a psychological one influenced by a person’s worldview (like when someone with clown phobia sees a picture of a clown.) Childhood trauma, work stress, or even the prospect of anything threatening our livelihood or emotional well-being might be interpreted as a threat. The body can’t tell the difference between real and imagined danger, so it triggers a cascade of events to prepare the body for action. Despite the fact that many situations nowadays do not necessitate this response, our body is hard-wired to react as if we were still in the wild, facing predators or foes.
What are some possible triggers for the fight-or-flight response?
The fight-or-flight reaction can be triggered by a variety of factors. All of them alert the body to the fact that it must act quickly in the face of danger. The following are some possible triggers:
• Perceived danger.
• Pain.
• Physical injury.
• Hypoglycemia (drop in blood glucose levels).
• Sudden emotional upset.
• Drop in blood pressure
So, the fight-or-flight response can also explain why you begin to shake when you don’t consume enough food or witness blood. It may also explain why some people pass out after receiving an injection.
What is the role of adrenaline in the fight-or-flight response?
The medulla (core) of the adrenal glands, which sit atop the kidneys, produces adrenaline, which is one of the catecholamines. Adrenaline causes the heart rate to rise, blood vessels to constrict, and skin cells to constrict, all of which aid in respiration. Adrenaline also causes the heart rate to rise, blood vessels to constrict, and skin cells to constrict (causing goosebumps.) It also aids the liver in converting glycogen to glucose and gaining access to sugar stores for immediate energy.
PPI: Using breath to modulate brain chemistry to reduce stress state
How deep breathing calms the body — and mind
Your breath is not just a part of, but also a critical component of your body’s stress response. In fact, Rhoads claims that you may elicit fear or panic in someone just by having them take shallow, quick breaths from their chest. (This is presumably what you’ve heard of as hyperventilation.)
That means that if you’re upset or anxious, focused deep breathing might physically calm you down. It can help with everyday anxiety as well as more serious issues like generalized anxiety disorder.
But what makes deep breathing so effective? It has something to do with how your neurological system works.
Your autonomic nervous system is divided into two sections, each of which controls involuntary functions such as heart rate and digestion. The sympathetic nervous system, for example, is in charge of your fight-or-flight reaction. The parasympathetic nerve system, on the other hand, is in charge of your rest-and-relax response.
While both portions of your nervous system are constantly functioning, deep breathing can assist quiet your sympathetic nervous system, reducing stress and anxiety.
Although it is impossible to entirely switch off the sympathetic nervous system, I believe that adjusting one’s breathing to a regulated, leisurely, relaxed rhythm of not extremely deep inhales and exhales can help to reduce the sympathetic nervous system’s volume.
An increasing amount of evidence suggests that diaphragmatic breathing can activate bodily relaxation responses, which can be beneficial to both physical and mental health.
Breathing practice is defined as an effective integrative body–mind training for dealing with stress and psychosomatic illnesses. It is also known as “diaphragmatic breathing” or “deep breathing.” Meditation, old eastern faiths (such as Buddhism), and martial arts have all been linked to the benefits of diaphragmatic breathing (Lehrer et al., 2010). It aids in emotional equilibrium and social adaption.
Psychological studies have revealed breathing practice to be an effective non-pharmacological intervention for emotion enhancement (Stromberg et al., 2015), including a reduction in anxiety, depression, and stress. A 1-day breathing exercise was found to relieve the emotional exhaustion and depersonalization induced by job burnout (Salyers et al., 2011).
Exercise 3.3: Reflection and Commitment
1. Reflection and Commitment. Select one thing you can do (in 5 min or less) to increase your serotonin and dopamine and commit to doing these things once a day for the next week. You can set a phone reminder or put a note at workspace. Some examples might be: Oxytocin – hug someone for 20+ seconds, watch comedy, laughter, face-to-face time with friend or loved one, etc. Serotonin – get sunshine looking out window or siting outside, take a walk.
2. Experience box-breathing –
Start with, Inhale for a 4 count, hold for a 4 count, exhale for a 4 count, hold for 4 count.
Then, extend the exhale… 4 count in, 4 count hold, 6 count exhale, 4 count hold.
Repeat for 4 total rounds and see if you can extend the exhale to 7 or 8 seconds.
Course Manual 4: Happiness and Emotional Set Point
Does our happiness set point change?
Yes, but only for a short time. In general, our happiness set point can rise in response to both positive (like winning the lottery) and bad (like failing an exam) occurrences. However, our happiness will eventually revert to its original state (with the exception of a few life events). According to study, “lottery winners and people who have experienced great suffering due to a health crisis or accident, recover to the level of satisfaction they had before to their life change within a year or so.” Basically, if something nice happens, your happiness increases; if something negative happens, your happiness decreases. However, everything finally returns to normal.
Can I do anything about my happiness set point?
Yes! There is a method to make the decision to be happier. Here are a few ideas for taking charge of your own happiness:
1. Simply try.
2. Make happiness your number-one goal.
3. Linger on those little, positive moments.
4. Choose mindfulness.
5. Smile your way to happiness.
6. Practice gratitude.
7. Pursue happiness, find happiness – and success.
8. Let yourself be happy.
9. Practice compassion.
These are, however, only ideas. There are a variety of different things you may do to increase your happy set point.
Brickman et al. (1978) found that once the initial pleasure has worn off, persons who win the lottery are no happier than people with spinal cord injuries. Extraversion and neuroticism have been related to subjective well-being by the assumption that persons who score higher on these scales will be more positive (extraversion) or less positive (neuroticism) about things, according to the Big Five paradigm.
This hypothesis raises the question of whether it is possible to get any happier, or whether we are stuck with the happiness we have been dealt, with some people being naturally happier than others. It appears to be a fatalistic stance to take.
Several governments have used Subjective Well-Being as a metric of success, assuming that effective laws and policies will boost SWB. This will not be the case if happiness is fixed at a certain level. Perhaps a better measure would be to gauge public opinion on how well the country is run, but this may be too near to the mark for certain leaders. The same question can be asked of therapists and those who earn a living by assisting people in leading happier lives.
Many personality characteristics, according to genetic studies, have a considerable degree of inheritance, as much as 50% or more. This means that the Set Point may account for only a portion of a person’s happiness.
There have also been important challenges to Set Point theory, such as Easterlin’s observation that life’s hardships can profoundly scar persons, resulting in their subjective well-being appearing to be permanently depressed.
Not only is set point theory applicable to happiness, but it is also applicable to other domains. This includes bodily weight, as it appears that we all have a natural weight, which includes the amount of fat we regularly carry. This poses a serious challenge to the diet and weight-loss business, just as it does with happiness.
The hedonic treadmill, hedonic adaptation, adaption level (AL) theory, personality theory, dynamic equilibrium theory, multiple discrepancies theory, and homeostatic theory are all terms used to describe Set Point theory.
7 Easy Ways to Increase Your Happiness Level
1. Concentrate on solutions rather than issues.
Accept the issue, consider your options, and make a decision. Even small steps can assist.
2. Don’t believe every negative notion that comes into your head.
Your brain is programmed to pay extra attention to anything it views as a threat to your survival in order to assist you survive. Consider whether the topic on which you’re ruminating is genuinely life-threatening. Is it even beneficial? If not, gently redirect your attention to something positive – or, better yet, something amusing. Even better, make a fool of yourself.
3. Develop an explanatory style that is positive.
Optimists are happier people, and optimism is something that can be learned.
4. Make thankfulness a habit.
I recommend a practice I call Micro Gratitude. Look for and appreciate the small things that you often take for granted. Isn’t it wonderful to have hot running water? Is there an automobile that starts? Is that your pillow? When are you going to take your next breath? You are, of course!
5. Take care of your physical well-being.
You’ve heard it before: get plenty of rest, eat properly, and exercise. What’s beneficial for the body is also good for the mind. Isn’t it self-evident?
6. Develop positive interpersonal interactions.
Make a call to a buddy as soon as possible. Make a point of spending quality time with the individuals you care about. Don’t spread rumors!
7. Make spontaneous acts of kindness a habit.
It’s incredible how much better you feel when you help someone else. Make a difference in someone’s life right now. Smiles and hugs are important.
Benefits of a happiness set point in times of stress
Essentially, the brain functions as a moderator, bringing us back to a more neutral condition when we encounter high amounts of powerful happy feelings or high levels of intense negative feelings. While most of us don’t experience consistent highs, we likewise don’t experience consistent lows.
Further study has discovered that resilience to suffering can reduce the fear response in the amygdala (the part of the brain where emotions are given meaning, remembered, and linked to associations and responses), making us less scared of future pressures.
Although increasing happiness is desirable, I believe that establishing a set point is good in times of acute stress. It permits us to change our beliefs, goals, focus, and interpretation of a circumstance – we’re all a little stuck. Some may find this monotonous, but focusing on contentment rather than tremendous highs is a much better way to live. It has also shown to be a particularly useful talent in the event of a global epidemic.
Choosing happiness
According to Ulrich Schimmack, PhD, a psychology professor at the University of Toronto at Mississauga, the lasting joys of a lottery win or divorce, or the long-term impact of a disability, may be because happiness is the outcome of a mood set point and cognition. According to a longitudinal study published in the January Journal of Applied Social Science Studies, their contributions may be 50-50. Schimmack discovered in the article that once a couple married, their life satisfaction measurements often shifted in the same direction, implying that environmental variables such as the birth of a child or the loss of a job have an impact on their happiness. However, throughout the course of 22 years, the individuals’ contentment remained rather steady, indicating the influence of the set point, he claims.
People who wish to be happier should focus on altering their circumstances rather than their moods, according to Schimmack.
“There is a certain irony because the other aspects of happiness that are not reflected in emotions are easier to achieve,” “But we try to chase emotional well-being, which is more closely related to the set point idea.”
However, academics such as Sonja Lyubomirsky, PhD, a psychology professor at the University of California, Riverside, believe that with effort, humans can achieve long-term, permanent happiness.
According to Lyubomirsky, research reveals that people can boost their happiness by consciously counting their blessings, rephrasing situations in a positive way, or performing compassionate deeds.
She discovered that individuals who expressed thankfulness and optimism felt happier and less depressed soon after the intervention than the control group. The effect lasted for six to nine months after the trial was completed.
According to her, the finding supports the set-point theory since the happy people were consciously choosing to keep their moods up.
“We adapt completely to positive experiences, unless we actively and intentionally use strategies to impede adaptation,” she says.
How to feel happier by improving your Emotional Set Point
How you react to life events has an impact on your Emotional Set Point. When something happens that doesn’t match what you desire, how quickly you ‘pivot’ And bounce back. How adept are you at looking for a more pleasant notion and directing your focus there? This is an extremely crucial ability to master.
Although we categorize emotions and feelings as bad or positive, they are merely data. A negative emotion indicates that you should modify something because what you’re doing or thinking isn’t providing you delight. Rather than merely suppressing the bad emotion, it’s a good idea to figure out what’s causing it in the first place. You can see whether there are any ways to change things by making different selections. First and foremost, it’s critical to recognize when your mind is stuck in a cycle of stressful thinking and restricting ideas.
Then you can move your Emotional Set by reaching for better feeling thoughts and emotions. Adjust the scale to a more positive position. You receive more of whatever you concentrate on.
How the right kind of motivation will make you happier
We, like most people, appreciate receiving compliments. It assuages our concerns about my own intelligence and motivates me to engage in more of the valued activity. This is known as extrinsic motivation, and it has a significant impact on our actions.
Consider your employment for a moment: if the people at the top of your firm announced that you will no longer be paid for your services because you should be driven to do your job for the purpose of the job itself, We fully anticipate you to attack them with boiling coffee and razor-sharp office equipment. Unfortunately, few people look for work because they enjoy it; instead, they are mostly looking for a way to get money.
Extrinsic incentive in the age of social media takes the form of our compulsive little red circle clicking to see whether any acceptance has come our way.
Outside pressures drive much of our lives, and while this is a necessary and often essential source of motivation, there is a better way to feel inspired to do something: internally. This is motivation that comes from within, based on what you value individually. You might like playing the piano just for the sake of playing it. Internal motivation like this might lead us to do things that are quite satisfying. You’re undoubtedly well aware of how the intrinsic joy of playing an instrument may be spoiled if you had high-achieving parents who put their merciless ambition on you in the form of weekly piano lessons. Some children simply do not enjoy playing the piano, and no amount of persuasion will change their minds. When we are personally driven to perform something, we are far more likely to stick with it and enjoy it. Your values are unique to you. A dangling extrinsic carrot can motivate you to accomplish something, but unless it incorporates features that you personally value, you’ll quit doing it once the carrot is withdrawn.
External motivators are still significant since they can pique our interest in new activities and therefore offer diversity and excitement to our lives. They can provide the motivation we need to develop useful new abilities or acquire difficult knowledge. However, they can only take us so far before we need something more in tune with our soul’s wants — something we appreciate for its own sake. These are the businesses that make life worthwhile. Some of our most gratifying and significant endeavors – close relationships, listening to music, seeing the world, immersing oneself in nature, and so on – are driven by intrinsic worth. Most of the time, you’re inspired to do these activities because you enjoy them, not because someone is pushing you to do them. Extrinsic motivators can be viewed of as the starting point for meaningful activities that have the potential to become intrinsically valuable after a period of time. Even if they don’t, they can still be helpful to us, such as workout routines that are followed for the sake of physical appearance yet improve our health.
“In order to overcome the anxieties and depressions of modern life, people must become independent of their social environment to the point that they no longer respond solely to its incentives and punishments.” To acquire this level of autonomy, a person must learn to reward herself. She must cultivate the ability to find joy and meaning in life regardless of the circumstances.” Mihaly Csikszentmihalyi, Mihaly Csikszentmihalyi, Mihaly Csikszen
Goals that emphasize external rewards can detract from intrinsically driven activities by shifting our focus away from the activity itself and toward the activity’s payoff. The overjustification effect is the term for this. You’re probably not going to like listening to the music if you’re a professional quizzer who wants to memorize as many song lyrics as possible in order to win quizzes. Similarly, teaching children that winning the league trophy is the most important aspect of soccer will likely reduce their pleasure of the game, which is the part that matters. Intrinsic goals, on the other hand, can be a powerful motivator if they’re truly originating from within. Do you go to the gym mostly to stay healthy or to develop a sexy bod in order to receive compliments? If your major motives are intrinsic, you’ll be lot more determined and satisfied with an activity.
Adding extrinsic benefits to an activity has been shown to lower its intrinsic worth, according to research. Introducing KPI-driven bonuses to employees who enjoy their jobs is definitely a bad idea, because the benefit is shifted from the job itself to the prospective reward, akin to goal-setting. It’s a dangerous shift in concentration; the work will become less enjoyable over time. This seems very tragic for something that takes up such a large portion of our life.
It’s vital to remember that many projects will have a mix of internal and external motives. Because of the thrilling speed and inherent joy of a well completed trick, a pimpled teenage skateboarder might hop onto his wheeled plank. He’s also inclined to take pleasure in his buddies’ external adoration. It’s a matter of proportion: if an activity is primarily motivated by external factors and has been for some time, it may be time to let it go.
Exercise 3.4: How happy are you, naturally?
Answer the following statements:
Key:
1. This is definitely not true of me, and I have little hope it ever could be.
2. This is only true of me when I’m feeling good about all my circumstances.
3. This is true of me if I make an effort at it.
4. This is true of me unless I am having a particularly bad week.
5. This always comes naturally to me.
1. I am grateful for all the good things in my life right now.
1 2 3 4 5
2. As a whole, my life up to now has been satisfying and rewarding.
1 2 3 4 5
3. Good news and good possibilities stick in my mind more naturally than bad ones.
1 2 3 4 5
4. When I hear bad news, I am quick to find something I can do to help matters.
1 2 3 4 5
5. I enjoy, and regularly consume, positive and inspirational media.
1 2 3 4 5
Discuss your answers.
Course Manual 5: Cognitive Biases Affecting Happiness
Cognitive Biases that influence our Happiness
“We would all like to have a warning bell that rings loudly whenever we are about to make a serious error, but no such bell is available.” – Daniel Kahneman
1. FOMO (Fear of Missing Out)
Individuals experience fear when faced with the possibility of missing out on a social event, a novel experience, a valuable investment, or a pleasurable event. This bias can cause a great deal of anxiety in your life.
a. Instead of focusing on what you don’t have, try noting what you do have. Start a gratitude notebook to help you become more present.
b. Prioritize genuine ties over social media (digital) contacts.
2. Anchoring
Individuals who rely too much on the first piece of information they are given to make subsequent decisions. This bias can influence your mood as well as the decisions you make.
a. Mood Manipulation – by inducing a cheerful rather than a sad mood, the size of anchoring may be reduced.
b. Before making a decision, giving enough thought to all of the available information and all of the possible options (financial, purchases, daily preferences).
3. Curse of Knowledge
When a person communicates with another person, he or she unknowingly thinks that the other person has the necessary background to understand. This bias might make you feel worried, fearful, uneasy, or overconfident.
a. Recognize this prejudice and try timing yourself, because going silent for months is a recipe for disaster. Increase your interactions with others.
b. Always assume the best of others; don’t assume they know what you know.
4. Hindsight Bias
People have a tendency to exaggerate their capacity to forecast an outcome that could not reasonably be predicted. Overconfidence and incorrect judgments can result from this bias.
a. If you make a forecast and it comes true, don’t change your odds as a result of the outcome. The odds have remained the same.
b. Make judgments based on what the data indicates is likely to occur, not on what you believe will occur – there is no magic crystal ball.
5. Pessimism Bias
Overestimation of the likelihood of undesirable future events and their negative consequences. This bias can make you less successful at some tasks and restrict your chances of achieving positive results.
a. Try not to find fault at every step; instead, accept whatever tough emotions you’re experiencing and make place for joy.
b. Make a list of the advantages and disadvantages of a situation, and challenge yourself to think of at least one “positive” for each “con” on your list.
6. Dunning-Kruger Effect
People who are incompetent at anything are unable to perceive their own inadequacy due to this prejudice. This effect has the potential to influence what individuals believe, make decisions, and take actions.
a. Recognize your own flaws or deficiencies.
b. Be open to learning more about this effect in order to spot it and battle the urge to presume you’re an expert.
7. Confirmation Bias
People’s natural tendency to assimilate information by seeking out or interpreting data that confirms their pre-existing ideas. This bias might have an impact on your decisions and relationships.
a. Make an attempt to recognize prejudice by cultivating an interest in opposing viewpoints and paying attention to what others have to say and why they express it.
b. Practice challenging yourself more in your daily preconceptions, particularly in those areas where you have strong feelings.
8. Self-serving Bias
A widespread practice in which a person takes credit for favorable occurrences or outcomes while blaming other forces for negative outcomes. Your whole feeling of self-worth or personal value is described by this bias.
a. Begin to catch yourself performing them and correct yourself.
b. Self-compassion – decrease defensiveness and boost motivation for self-improvement.
9. Fundamental Attribution Error
Individuals’ proclivity to blame others’ behavior on their own character or personality. This bias causes us to jump to rash judgments, which has a negative influence on our business and personal lives.
a. Develop Emotional Intelligence. Put ourselves in other people’s shoes and try to imagine the pressures they were under.
b. Recognize your bias and make a conscious effort to reduce its impact.
10. Barnum Effect
This occurs when a person believes that personality descriptors are tailored to them individually. People will be manipulated by this impact.
a. If you know you’re gullible, resist temptation.
b. Don’t be easily duped – it’s sometimes wise to be skeptical and ask for proof.
11. Social Proof
This occurs when people try to imitate the acts of others in order to behave in a specific setting. This effect will cause you to be unsure, persuaded, and influenced by others.
a. When confronted with a new circumstance, strive not to be uninformed; always understand a situation appropriately to avoid making the wrong decision.
b. If everyone else is doing it, consider whether you should join it.
12. Halo Effect
The tendency for a person’s good perceptions in one area to impact one’s perspective or feelings in other areas. This effect will have an impact on our views, but being aware of it can help you break such a subjective cycle.
a. Never make snap decisions.
b. Never make decisions solely on the basis of previous experience or limited knowledge.
It is quite beneficial to be aware of these prejudices. It’s critical to be aware of them because they may show us how easily we can be led to make poor judgments, as well as how to make better choices in order to have a happier and more fulfilled life.
How Confirmation Bias Clouds Our Judgment
The difficulty of overcoming confirmation bias stems in part from the fact that it is hard to do so without first understanding the idea. Even when presented with data that contradicts a prejudiced viewpoint, we may interpret it in a way that supports our current viewpoint.
Half of the participants in a Stanford study were in support of capital punishment, while the other half were against it. Both groups read the same two fictional studies in detail. One study backed the deterrent effect of capital punishment, whereas the other opposed it, according to half of the participants. The other participants read the information in the opposite direction. Whatever the case, the majority of participants kept to their original beliefs, citing data that supported them and dismissing data that did not.
Our judgment is clouded by confirmation bias. Even when the information is merely numerical statistics, it offers us a biased perspective. Understanding this will undoubtedly change a person’s worldview — or, more accurately, our perspective on it. “We are what we believe we are,” said Lewis Carroll, and it appears that the world is what we believe it is as well.
Example of Confirmation Bias in Action
Creationists vs. Evolutionary Biologists
Conflicts between creationists and evolutionary biologists are a great example of confirmation bias. The latter use scientific data and experiments to reveal the millions-year-long process of biological evolution. The former believe that the Bible is literally true and that the world is only a few thousand years old. Creationists are adept at coping with the cognitive dissonance that comes with real evidence that contradicts their beliefs. Many people believe that non-empirical “proof” of their views (such as spiritual experiences or the existence of scripture) is more important than empirical evidence for evolution.
Fossil records have been used by evolutionary scientists to demonstrate that evolution has happened over millions of years. Meanwhile, some creationists believe that the same fossils were placed by a god to put our faith to the test. Others argue that fossils are evidence of the biblical worldwide flood. Instead than using evidence to refute these conspiratorial theories, they utilize it to affirm what they already believe.
What Is the Negativity Bias?
Have you ever found yourself ruminating on a slight or obsessing about a blunder? Criticisms have a bigger impact than compliments, and bad news gets more attention than good news.
Because negative events have a stronger impact on our brains than pleasant occurrences, this is the case. This is known as the negative bias (also known as the negativity bias) among psychologists, and it can have a significant impact on your behavior, decisions, and even relationships.
What the Research Says
People tend to focus more on the bad when they try to make sense of the environment, according to research spanning a wide range of psychological experiences.
We have a tendency to…
• Pay more attention to negative events than positive ones.
• Learn more from negative outcomes and experiences.
• Make decisions based on negative information more than positive data.
The “bad things” are the ones that catch our attention, stick in our minds, and, in many circumstances, affect our judgments.
Motivation
According to psychological study, the negative bias affects motivation to accomplish a task. When an incentive is portrayed as a way to get something, people are less motivated than when the same incentive is framed as a way to avoid losing something.
This can influence your desire to achieve a goal. Rather than focusing on what you’ll get if you keep working toward a goal, you’re more inclined to think about what you’ll have to give up to get there.
Bad News
Furthermore, research have shown that people are more likely to believe bad news. Negative information may be perceived as having more legitimacy since it attracts more attention. This could explain why bad news gets more attention.
Politics
Political ideology has also been connected to differences in negativity bias. Conservatives, according to some study, have higher psychological responses to negative information than liberals. According to some studies, those who identify as politically conservative are more prone to perceive ambiguous stimuli as threatening.
Such disparities in negative bias could explain why some people value things like tradition and security more than others, while others are more open to ambiguity and change.
Examples of Negative Bias
Negative bias can influence how people think and act in a variety of ways. Do any of these scenarios and events ring a bell?
• At work, you received a great performance assessment that emphasized your strong performance and accomplishments. You find yourself fixating on a few constructive comments that pointed out areas where you may improve. You’re offended and irritated about the few critical comments, rather than feeling good about the favorable portions of your review.
• You and your significant other had a disagreement, and now you’re fixated on all of your partner’s defects. Instead of focusing on their positive qualities, you obsess about their flaws. Even little flaws are exaggerated, while desirable features are neglected.
• You embarrassed yourself in front of your pals years ago and remember it vividly. Even though your buddies have probably forgotten about it, you find yourself quivering with embarrassment over it.
Effects
While we no longer need to be on high alert all of the time like our forefathers did to survive, the negative bias still plays a significant influence in how our brains work. Negative bias has been demonstrated to have a wide range of repercussions on how people think, respond, and feel, according to research.
Relationships, decision-making, and how you see people are just a few of the everyday areas where you could notice the effects of this bias.
Relationships
Your relationships may suffer as a result of your negative bias. People with bias may expect the worst from others, especially in tight interactions with people they have known for a long period.
For example, you can have a negative expectation about how your spouse would react to something and enter the engagement with your walls already up. Disputes and anger are common outcomes.
When it comes to relationships, it’s important to keep in mind that negative comments tend to carry a lot more weight than favorable ones. It’s also crucial to be mindful of our own predisposition to dwell on the negative. You can focus on finding methods to give others a break and quit expecting the worst by acknowledging this natural human propensity.
Decision-Making
The decision-making process may be influenced by negative bias. Nobel Prize-winning scholars Daniel Kahneman and Amos Tversky discovered that while making judgments, people regularly place more weight on negative aspects of an event than favorable ones.
This proclivity to overemphasize the bad has the potential to influence people’s decisions and willingness to accept risks.
When people consider scenarios involving either obtaining or losing a given amount of money, the danger of loss tends to loom larger in their imaginations. Even when the two options are equal, people typically fear the negative repercussions of a negative conclusion more than they desire the potential positive rewards.
People’s negative reactions to losing $20 are stronger than their positive reactions to obtaining $20.
People Perception
People also tend to focus more on unfavorable information when developing impressions of others. When offered both “good” and “poor” adjectives to describe another person’s character, for example, research have shown that participants give the bad descriptors more weight when creating an initial impression.
How to Overcome Negative Bias
Negativity bias can have a negative impact on your mental health, leading to:
• Dwell on dark thoughts.
• Hurt your relationships with loved ones.
• Make it difficult to maintain an optimistic outlook on life.
Fortunately, there are measures you can do to modify your mindset and combat the inclination to think negatively, such as:
Stop Negative Self-Talk
Begin to notice the types of thoughts that flow through your head. You can find yourself thinking things like “I shouldn’t have done that” after an occurrence. The way you think about yourself and others is shaped by your negative self-talk.
Stopping those thoughts as soon as they start is a better strategy. Instead of dwelling on past errors that you can’t change, think about what you’ve learned and how you can apply it in the future.
Reframe the Situation
The way you talk to yourself about events, situations, and people has a big impact on how you interpret them. Look for ways to reframe situations in a more positive light if you find yourself interpreting things negatively or only focused on the negative aspects of a scenario.
This does not suggest dismissing potential hazards or wearing rose-colored glasses; rather, it requires concentrating so that positive events are given fair and equal weight.
Establish New Patterns
When you find yourself dwelling on problems, choose an upbeat hobby to distract yourself from your bad thoughts. For example, if you find yourself ruminating on a negative incident or consequence, consciously try to divert your focus elsewhere and engage in a pleasurable activity.
Here are a few more techniques to divert your attention away from unpleasant thoughts:
• Take a walk, listen to some uplifting music, and read a nice book.
Savor Positive Moments
Because positive experiences take longer to be remembered, it’s critical to pay additional attention to wonderful things that happen. Whereas negative events may be rapidly conveyed and kept in your long-term memory, positive events require more work to achieve the same effect.
So, when something wonderful occurs, take a moment to truly appreciate it. Replay the scene in your mind multiple times, focusing on the great feelings it creates.
Inverse Paranoid
You have two options when something changes, such as an appointment or a planned event that you are looking forward to.
Disappointment is one way to react, which is natural.
The alternate reaction is to declare that this is the best thing that could happen because it would result in a better result. Brian Tracy, a friend and co-author of our book “What You Seek is Seeking You,” would describe this mentality as inverted paranoia. This implies that instead of becoming suspicious and irritated, you act calmly and confidently, knowing that everything is driving you to your desired conclusion.
W. Clement Stone was labeled an inverse paranoid because he believed the Universe was conspiring against him rather than the other way around. In everything that happened – good, bad, or indifferent – he would look for an opportunity.
In simple terms, someone who is paranoid believes that the entire world is conspiring against them. On the other side, an inverted paranoid believes that the world is conspiring to help them!
Always keep in mind that the world is trying to help you. Make this a self-fulfilling prophecy!
Exercise 3.5: Flip It
Course Manual 6: Reticular Activating System & Inattentional Blindness
It’s a tangle of nerves. Your personal “autopilot.” And the No. 1 key to altering behavior, achieving goals, and unleashing the full potential of your team. Would you believe that a small region of your brain called the Reticular Activating System is the most powerful instrument for analyzing and influencing human behavior – yours and that of all your colleagues, teams, and friends?
What is the reticular activating system?
A bundle of nerves in your brainstem is known as the Reticular Activating System (RAS). Its job is to keep behavioral arousal, consciousness, and motivation under control. That is, the RAS has the ability to manage what incoming information (stimulus) you are aware of in order to encourage you to behave in a specific way.
But what exactly does that imply? It’s a “guard” that stands between your brain and your senses (seeing, hearing, touch, and so on), filtering which information gets through and which doesn’t. You probably didn’t realize that your brain doesn’t process everything that happens to you!
Why? It’s a means of surviving. Only a certain amount of knowledge is genuinely beneficial to your brain at any given time. For example, if a tiger is ready to attack you, your brain simply needs to know that to motivate you to act — RUN for your life! It doesn’t need to know what color the grass and flowers are, how the air smells, or what song is playing in the background; all of that information is unnecessary.
Your RAS is the part of your brain that analyzes what information is genuinely essential to you (and your survival) and only lets the most critical information through – it actively blocks the rest (so you are not aware of it).
The RAS’s main function
The purpose of your Reticular Activating System is to keep you alive and well. And it does it by attempting to automate as much of your behavior as possible.
You may or may not be aware that your brain is made up of neurons, and that your brain uses neural pathways to “store” every thought, emotion, concept of any item or abstract – everything you can think of. And your subconscious stores the most dominant and often used neural pathways (thoughts) for automatic memory recall.
“The first few times you got into a car to learn to drive, it was nerve-racking. But now, after driving for years, it’s like the car knows the way home from your office and drives itself.”
Consider this: You no longer need to consider what an apple is (as a newborn Baby does), you can simply look at it, determine whether you’re hungry, and eat it. It’s pre-programmed.
The RAS and behavior
But here’s the thing: our actions follow the same pattern. It was nerve-wracking the first few times you got into a car to learn to drive – hot palms, a surge of adrenaline. However, after years of driving, it’s as if the automobile knows how to go home from work and drives itself. It’s practically automatic, so you don’t have to think about it. That’s your work automation, and that’s what the RAS does: it decides what information to send to the brain so that it can automate you as efficiently as possible.
Do you want to put it to the test? Drive your automobile through China. You’ll soon feel very similar to how you did the first time you drove because you’re in a whole foreign place, can’t read the road signs, and there’s pandemonium on the road. Why? Because your Reticular Activating System lacks the information it needs to know what to filter, it has no choice except to let everything through, stressing you out even more than before.
An example of the RAS at work
But here’s the thing: our actions follow the same pattern. It was nerve-wracking the first few times you got into a car to learn to drive – hot palms, a surge of adrenaline. However, after years of driving, it’s as if the automobile knows how to go home from work and drives itself. It’s practically automatic, so you don’t have to think about it. That’s your work automation, and that’s what the RAS does: it decides what information to send to the brain so that it can automate you as efficiently as possible.
Do you want to put it to the test? Drive your automobile through China. You’ll soon feel very similar to how you did the first time you drove because you’re in a whole foreign place, can’t read the road signs, and there’s pandemonium on the road. Why? Because your Reticular Activating System lacks the information it needs to know what to filter, it has no choice except to let everything through, stressing you out even more than before.
Words define our perception
Do you know that not everyone has the same perspective on the world? Even two people standing in the same spot at the same time will not have the same experience of their environment. There are several reasons for this: we are all conditioned to assign certain meanings to certain things and events; we make assumptions about how or why things happen the way they do, and then our perception of events is skewed toward information that supports our assumptions (a phenomenon called confirmation bias, which we discussed in the previous course manual); and finally, our brains are wired to perceive only certain stimuli that we pick up with our five (or six) senses. The function of our brain’s reticular activating system has the final influence on our perception (R.A.S.). Hundreds of thousands of pieces of data are picked up by our senses every second – roughly 11 million bits each second. Our R.A.S. filters out the information we may need to actively analyze since it recognizes that the majority of this material is irrelevant to us.
The R.A.S. is programmed to enable certain material to flow through its filter and into our conscious attention. Anything we might require to fulfill a basic human need is the first thing that passes the filter test. The highest human need is survival and safety, so anything that could be a threat to your life — a snake on the ground, a strange dog off a leash, the sound of a siren – gets a free pass through the R.A.S. Once you’re safe, you’ll need food, housing, affection, and the ability to execute basic body functions. If you need to use the restroom, you will observe all of the possible locations (or the lack of places when you really need to go). If you’re hungry, you’ll notice all the restaurant signs or hear advertisements on the radio for places to visit.
Any data or information that supports a view or assumption you hold will then pass via your R.A.S’s filter. Confirmation bias is the tendency to look for evidence that supports our beliefs while dismissing or downplaying the validity of data that contradicts them. It’s a biproduct of confirmation bias if you’ve ever had a debate with someone who holds a different belief than you and couldn’t comprehend why they believed the way they did. A hardline Republican only sees evidence in the world that supports their beliefs while downplaying or dismissing data that contradicts them; a bleeding-heart Democrat sees evidence that supports his or her beliefs while downplaying or dismissing evidence that contradicts them.
Do you have any doubts? Play around with it on your own. Consider yourself a scientist, and choose a strong conviction to test as a hypothesis. For a few days, put your belief aside and search for evidence that the contrary is true. If you think your favorite restaurant is the best in town, spend your next few visits looking for proof that it isn’t… However, make it your goal to disprove your notion so you can correctly notice and confirm any signs you come across.
The goals we have, the pictures we repeat in our minds, and the affirmations we utilize are all factors that influence our R.A.S. When you set a goal, you start to notice the resources and opportunities that are available to you that could help you achieve it. If your aim was to buy a car, you’ll start to notice vehicle financing advertising, all the automobiles on the side of the road with For Sale signs in the windows, and now the gigantic, inflated wavy-arms person at the dealership on your way to work will draw your attention even if you didn’t notice him the day before.
Confirmation bias becomes a part of the magic working in your favor once you’ve chosen a goal and started employing affirmations and visualizations to help you get there. Repeating affirmations and picturing your success on a regular basis will start to reprogram your belief system to believe that objective is possible…then probable…for you. With this belief, you will begin to notice all of the evidence that supports it all around you. You’ll overhear conversations about others who are doing similar things, you’ll see things in the news that suggest your preferred world is attainable, and you’ll notice tales about people who are doing what you want to accomplish. With your refined belief, you will now notice all of the articles, blogs, and books that could help you progress. All of this information was always available, but you would be unaware of it until you maintained the assumption that it would happen for you.
Your vision of the world changes as your R.A.S. alters. When your vision shifts, your reality shifts as well. The world in which your ambitions and desires were unattainable begins to disappear, and the future in which you achieve all of your desired successes emerges.
How can I use the RAS to change behavior & reach goals?
The Reticular Activating System, on the other hand, simply reinforces what’s already in your subconscious mind. So, if your brain pathway’s idea (belief) is “I don’t like exercise,” you’ll find it difficult to stick to a fitness plan. Because your RAS will only filter out information that makes you want to avoid exercising at all costs. It’s gotten to the point where it’ll hide any fitness achievements you might have.
And here’s something else you should know about your brain circuits and RAS: It’s a mindless mechanism that can’t tell the difference between good and bad behavior. Your RAS is unconcerned with whether or not you are getting in shape. It just automates what’s already in your brain.
“Knowing how the brain works is the new frontier for better business. You can use it to drive real, sustainable change in your company.”
So, in order to effect change and instill a new behavior, the brain pathway must be reprogrammed, perhaps to “Wow, I LOVE exercising!” The behavior will then be automated by your RAS.
What does this information mean for business?
The new frontier for effective business is understanding how the brain works. Because human behavior and performance lie at the heart of most business challenges and opportunities, you can use it to achieve significant, long-term change in your organization.
Google and Netflix are two examples. Some of the most successful new businesses are able to outperform all of their competitors. Analysts spend hours attempting to decipher their “magic secret.” When it comes down to it, all it is is better-applied human behavioral science.
So, if you actively seek out additional information about the most up-to-date evidence-based science on how humans think and behave, you can help your firm reach even greater heights.
Inattentional Blindness
It’s reasonable to believe that you see whenever you open your eyes. However, attentiveness does play a significant influence in visual perception.
A psychological phenomena called as inattentional blindness is one of the key reasons why you may fail to notice things like obvious bloopers in movies, for example. When you concentrate intensely on one object, such as the actions of the main character in a movie, you may miss unexpected elements that enter your visual area.
What Is Inattentional Blindness?
Psychologists Arien Mack, PhD, and Irvin Rock, PhD, coined the term “inattentional blindness” after observing the occurrence during perceptual and attention tests.
“Because this inability to perceive, this sighted blindness, seemed to be caused by the fact that subjects were not attending to the stimulus but instead were attending to something else…we labeled this phenomenon inattentional blindness (IB),” they explained in their book “Inattentional Blindness.”
The “invisible gorilla test,” conducted by Christopher Chabris, PhD, and Daniel Simons, PhD, is one of the most well-known studies proving inattentional blindness. In this study, participants were instructed to count the number of passes or keep track of the number of throws vs bounce passes while watching a video of persons throwing a basketball.
After seeing the movie, the participants were asked if they observed anything strange. Approximately half of the participants said they saw nothing out of the ordinary in all of the tests. 3
But something strange had happened in reality. A lady dressed in a gorilla suit walked through the scene in some cases, turned to face the camera, banged her chest, and walked away. While it may appear inconceivable that the participants would miss such a sight because their attention was drawn elsewhere and to a difficult task, the gorilla effectively vanished.
Why It Occurs
Rather of focusing on every minor element in the environment around us, we prefer to focus on the most significant aspects, depending on our pre-existing schemas to “fill in the gaps.” This method is very cost-effective.
Because our attentional, cognitive, and processing resources are limited, relying on schemas helps us to focus our attention, cognitive, and processing resources on the most important things while still allowing us to have entire, seamless experiences.
One of the reasons why people frequently “miss the gorilla” is that the stimulus does not conform to their perception of what a basketball game should look like. We are less likely to notice a gorilla turning up in the middle of a basketball game since it is unlikely to happen in real life. It has been ruled out as a component that will assist you in better understanding or doing the task at hand.
While we do occasionally overlook items in our environment, we are normally fairly adept at seeing information that is significant to us, such as a car rushing toward us or a deer leaping from the trees into the road. This isn’t always the case, though.
Factors
Inattentional blindness can be influenced by a number of circumstances. The participants in the original invisible gorilla experiment had to count the number of passes made by either the black or white team.
Only 42% of those counting passes made by the white team saw the gorilla, however 83 percent of those counting passes made by the black team saw the gorilla—who was also clad in black, demonstrating the impact of resemblance between the unexpected stimulus (gorilla) and task-relevant cues (members of the black team).
Examples
We all suffer from inattentional blindness at times, such as in the following scenarios:
• You fail to see a car swerving into your lane of traffic, resulting in a traffic collision, even though you think you’re paying attention to the road.
• You’re watching an old Greek historical film. A significant blooper in which an airplane emerges in the backdrop of a critical scene goes unnoticed.
• While driving through congested traffic, you decide to make a phone call. You fail to realize the traffic light has turned red, and as a result, you run the stop signal and receive a traffic citation.
• You are so keenly focused on finding a specific type of “bad guy” while playing a video game that you miss another threat to your character and lose the game.
Breaking it down
Without getting too deep into neuroscience, there is evidence that the brain filters the information we are constantly assaulted with. The things we focus on and our belief system serve as filtration criteria. As a result, there is some confirmation bias.
Have you ever noticed that after purchasing a new car, you tend to see the same color and/or model of vehicle everywhere? They appear to have materialized out of nowhere. The thing is, they’ve always been there, but now that you’ve focused on this type of car, your brain is continuously displaying visuals that corroborate your focus.
This is a simple example that has little impact on individuals, but if your emphasis and belief system is that you are always broke or never on time, information or circumstances will present themselves to corroborate these facts and confirm these beliefs. A’sigh’ and a long face of a diminishing financial account are enough to accompany a price increase of that beloved thing you can’t live without.
Pause and reflect
The more confirmations you get, the more solidify your views and the more difficult it is to change them.
Key takeaway… What are we missing because we are blind to it or we maintain biases that cause us to miss the whole reality?
• If you’ve ever purchased a vehicle or a new outfit and then noticed everyone else all of a sudden has that same thing, this is an example of our blindness.
• What opportunities have we missed because we expected something to be a certain way and couldn’t see that it wasn’t?
• When you disagree with someone or hold an opposing view point, this could be the culprit.
Exercise 3.6
Watch this short video and then reflect on the experience. How might this be showing up in your life elsewhere?
Course Manual 7: Default Mode Network & Neuroplasticity
Default Mode Network
The default mode network (DMN) is a system of connected brain areas that show greater activity when a person is not focused on what is going on around them, as described in the executive summary. According to research, the DMN is more active when people participate in introspective activities like daydreaming, reflecting on the past or future, or considering another person’s point of view. Daydreaming uninhibitedly can often lead to creativity. When a person is awake, the default mode network is also active. The mind shifts into “default” in a resting state, when a person is not engaged in any demanding, outwardly oriented mental job.
The concept of a default mode network has sparked debate. Some believe that it is difficult to characterize resting wakefulness as a distinct state of activity because energy consumption during this state is comparable to that of other waking states. Others have said that it’s unclear what the patterns of activity during these resting states mean, and hence what the functional significance of the connections between the areas in the default mode network is.
These cautions are important to remember while reading about the default mode network, as it is becoming a popular phrase in popular scientific descriptions of brain activity, especially because of its connection to meditation. The concept of a default mode network, on the other hand, is not completely embraced; even proponents acknowledge that much work remains to be done in determining the network’s precise duties. Regardless, the concept of a default mode network has inspired interest in learning more about what the brain does when it is not doing a specific activity, and this line of research could help us get a better understanding of brain function.
What is the default mode network’s role in loneliness?
In the brains of lonely people, the default mode network is more connected. In the brains of lonely persons, there is higher activity in the DMN. These individuals spend a great deal of time worrying about what has happened in the past and what will happen in the future, all while experiencing feelings of anxiety, fear, and dread.
What is the default mode network’s role in creativity?
The DMN is also assumed to have a role in crucial attributes like creativity, when combined with other brain networks. As a person relaxes and her mind wanders, the DMN’s activity may assist in the emergence of thoughts that are subsequently vetted and processed further by other networks.
Understanding the Default Mode Network – The DMN and Functional Connectivity
A Wandering Mind Is A Unhappy Mind.
Matthew Killingsworth and Daniel Gilbert discussed how they created a smartphone app that asked people what they were doing and how pleased they were throughout the day in a 2010 study.
They discovered that people ponder about their history or future the most, based on a quarter of a million questions answered by roughly 5000 people from 83 different nations.
The researchers discovered that if people let their minds wander, they become more sad.
Fortunately, the wandering mind isn’t always present.
There are moments when we are not bothered by that voice. Especially when we are engaged in an active activity. It’s something we enjoy doing.
We are at our finest in those moments. When you’re in “FLOW,” you’re in the zone.
Tap Into Flow
Flow has been recognized for quite some time. You may have heard it referred to as runner’s high or being in the zone. If you’re a basketball player, you’re probably familiar with the term “unconscious.” A more technical phrase is flow.
Flow is defined as an ideal state of awareness by science. You perform and feel your best when you’re in flow. Everything else fades away when the task you’re working on consumes you completely.
It’s possible you’ve had it happen to you. Time dilates — which is a fancy way of saying it passes weirdly — and things like your sense of self-consciousness evaporate totally.
We need to talk about neurology now in order to understand flow and how it works. This is when things start to get interesting.
There are two key considerations to keep in mind.
Only 10% of our brains are used on a neuroanatomical basis.
So high human performance, often known as flow, entails the brain working overtime. That, it turns out, is incorrect.
The areas of the brain that deal with inflow don’t become hyperactive; instead, they deactivate. That state is known as transitory — meaning temporary — hypo (which means slowing down, shutting down), and frontality.
The prefrontal cortex, or executive function of the brain, is referred to as frontality.
All of our higher cognitive functions fight against it. Our PFC is where we get our feeling of volition, morality, a sense of self, complicated decision-making, and so on. It’s what distinguishes ‘you’ as a human being.
Now when you’re in flow, that place becomes calm.
That’s also why time seems to pass so quickly. We keep track of time across the prefrontal brain (PFC).
Your inner critic, or dorsal lateral prefrontal cortex, is also activated.
When this happens, something magical happens. You immediately feel liberated. As a result, things like inventiveness and taking risks skyrocket. You probably believe you are unstoppable. As a result, flow is regarded as the most addicting condition.
The most powerful neurochemicals are produced in the brain
All of these neurochemicals improve performance, but they’re also feel-good pleasure medications.
As mentioned previously, neurochemicals such as norepinephrine, dopamine, anandamide, serotonin, and endorphins are all released by the brain. You’d end up dead or in a coma if you bought a pill version of all those neurochemicals and combined them. These neurochemicals are wonderfully combined in the brain.
Dopamine is one of those neurochemicals you’ve probably heard about.
Dopamine is linked to learning, creativity, and motivation because it allows you to take in more information and digest it more thoroughly.
That’s only one type of neurotransmitter. Consider the rest of the situation.
Unfortunately for us, the default mode of the brain is the polar opposite of this pleasurable state of high focus and performance.
Neuroplasticity & how it Works
A child’s brain grows rapidly during the first few years of life. Every neuron in the cerebral cortex has about 2,500 synapses at birth, which are tiny gaps between neurons where nerve impulses are conveyed. This number has increased to 15,000 synapses per neuron by the age of three.
The average adult, on the other hand, has just approximately half as many synapses. Why? Because some relationships are reinforced as we receive new experiences, while others are weakened. Synaptic pruning is the term for this procedure.
The connections between neurons that are used regularly become stronger. Those who are used little or never die. The brain may adjust to changing environments by making new connections and pruning old ones.
Benefits of Neuroplasticity
The benefits of brain neuroplasticity are numerous. Allowing your brain to adapt and alter aids in the development of:
• The ability to learn new things
• The ability to improve existing cognitive abilities
• Recovery from strokes and traumatic brain injuries
• Strengthening areas where function has been lost or diminished
Characteristics of Neuroplasticity
Neuroplasticity has a few distinguishing properties.
Age and Environment Play a Role
While plasticity happens throughout one’s life, certain changes are more prevalent at various ages. The brain changes a lot in the early years of life, as the immature brain grows and organizes itself, for example.
Younger brains are more sensitive and responsive to events than brains that are considerably older.
However, this does not rule out the possibility of adult brains adapting.
It’s also possible that genetics will have a role. The brain’s plasticity is also shaped by the interaction between the environment and genetics.
Neuroplasticity Is an Ongoing Process
Plasticity occurs throughout life and includes cells other than neurons in the brain, such as glial and vascular cells. It can happen as a result of brain damage or as a result of learning, experience, and memory development.
While it was always thought that the brain stopped evolving beyond a certain age, modern research has demonstrated that the brain never stops changing in response to learning.
The parts of the brain involved with various functions may be harmed when the brain is damaged, such as during a stroke. Healthy areas of the brain may eventually take up those functions, allowing the talents to be recovered.
Brain Plasticity Has Limitations
However, the brain is not infinitely changeable. Certain parts of the brain are in charge of a lot of different things. There are brain areas that are involved in movement, language, speech, and cognition, for example.
Damage to important sections of the brain can result in impairments in those areas because, while some healing is possible, other areas of the brain are simply unable to fully take up the functions that were damaged by the damage.
How to Improve Neuroplasticity
At any age, there are steps you can take to assist your brain to adapt and change.
Enrich Your Environment
Learning environments that provide many opportunity for focused attention, novelty, and challenge have been found to promote good brain changes. This is especially critical during childhood and adolescence, but enriching your environment can bring brain benefits long after you’ve grown up. 10 There are a variety of ways to stimulate your brain, including:
• Learning a new language
• Learning to play an instrument
• Traveling and discovering new places
• Making art and other creative endeavors
• Reading
Get Plenty of Rest
Sleep appears to have a significant role in dendritic formation in the brain, according to research. 11 Dendrites are the extensions of neurons that aid in the transmission of information from one neuron to the next. You might be able to induce more brain plasticity by strengthening these connections.
Sleep has been proved to offer significant physical and mental health benefits. According to some experts, this is due in part to heredity and in part to the makeup of the grey matter in the brain.
Good sleep hygiene can help you have a better night’s sleep. This includes establishing a regular sleep pattern and generating an environment conducive to restful sleep.
Exercise Regularly
Physical activity has a lot of advantages for the brain. Exercise may help reduce neuron loss in important parts of the hippocampus, a section of the brain crucial in memory and other processes, according to some study. Other research suggests that exercise aids in the development of new neurons in the same area.
Physical activity also appears to improve brain plasticity by affecting brain-derived neurotrophic factor (BDNF, a protein that affects nerve growth), functional connectivity, and the basal ganglia—the area of the brain responsible for motor control and learning—according to a study published in 2021.
The US Department of Health and Human Services suggests that you obtain at least 150 minutes of moderate-intensity cardio (such as walking, dancing, swimming, or cycling) and two days of strength training per week (lifting weights or doing bodyweight exercises).
Meditation and Neuroplasticity, Self Directed Neuroplasticity, New Default Mode
The term “meditation” refers to a wide range of focused mental exercises. It’s been described as a sort of focus, a self-study of mental processes, and a means for transcending everyday worries and anxieties by some. Overall, meditation has mental and physiological effects such as pain relief, anxiety reduction, stress reduction, and blood pressure reduction.
Diverse styles of meditation cause different structural changes in the brain, yet they all have some consequences in common. This is another example of self-directed neuroplasticity, or the brain’s response to thought.
Compassion
One kind of meditation places a strong emphasis on “loving-kindness” and compassion for others. A practitioner removes himself or herself from everyday problems and worries, focusing instead on love and compassion. The thalamus, which regulates and filters sensory and motor signals for the higher cortical centers, showed an increase in activity in the frontal part of the brain, which is linked to positive emotions and self-control, and in the frontal part of the brain, which is linked to positive emotions and self-control. Furthermore, activity in the parietal region, which is related with visual and spatial information, is reduced. Finally, the electroencephalograph (EEG), which monitors electrical activity in the brain, revealed increased activity in concentration-related frequency ranges.
Mindfulness
Mindfulness meditation is another style of meditation that involves releasing physiological and sensory attachments by focusing on the present moment. This meditation requires the practitioner to focus on their breath, heartbeat, inner thoughts, or an object. Meditators have tangible increases in the number of neurons and neuronal connections in areas of their cortex after a period of time. The right frontal cortex is responsible for concentration; the right insula is responsible for emotions; and the right parietal and temporal lobes are responsible for touch and sound. According to a recent study, brain imaging after eight weeks revealed a decrease in the volume of the amygdala, which is linked to anxiety and stress, and an increase in the number of neurons in the hippocampus, which is linked to learning and memory.
Transcendental
Transcendental Meditation is a third style of meditation in which the mind plays a certain sound in the background that is chosen from the ancient heritage of meditation. The sound buzzes in the backdrop of our minds at first, like a tune stuck in our heads. As a result, attachments to other thoughts and experiences are gradually broken. The frontal and parietal regions of the brain, which are connected with attention, become more active during this sort of meditation. On the other hand, activity in the thalamus, which is involved in sensory input, and the basal ganglia, which is involved in choosing behaviors and actions, has decreased. Finally, the EEG results suggest that the coherence of several brain regions has enhanced. Brainwaves are more “in phase” when they flow through the brain in a more rhythmic and ordered manner.
The Muscle of Focus, A New Default Mode
Increased connectivity in areas associated to memory, learning, and emotion, including centers in the cortex, spinal cord, and cerebellum, was discovered in a recent study of a range of meditation approaches.
Another recent study found that all of the treatments listed result in greater cortical folding, or “gyrification.” Increased gyrus development is supposed to improve information processing. In this study, it was also shown that the longer people practiced various forms of meditation, the more this effect of increased cortical surface area was observed.
Another recent study revealed a significant discovery in the default mode network (DMN). The DMN is a brain circuit that appears to be linked to daydreaming and non-focused internal contemplation. It can include recalling memories, planning for the future, imagining other people’s ideas, and reliving past events. With a cohesive slow brain wave, the medial prefrontal cortex and posterior cingulate cortex predominate in the DMN. There was less activity in the DMN in all types of experienced meditators. This means that while meditation, the mind wanders less.
A new form of default network emerged, with coherence between new centers such as the posterior cingulate (from the prior DMN) and two other regions involved in behavior and thinking control (dorsal anterior cingulate and dorsolateral prefrontal cortices.) In this study, meditation not only improved focus and reduced daydreaming, but it also improved self-monitoring.
In other words, accomplished meditators had a new “default mode” that gave them more control over their thoughts and emotions, as well as a better ability to be present.
One Way to Rewire Brain
All sorts of mental attention can increase neuroplasticity, the brain’s ability to adapt its own wiring by stimulating new and different neurotransmitters, forming circuits, and expanding and contracting brain centers. One of the numerous ways that a concentrated mind can remodel and rewire the brain is through meditation.
Even your decision-making is uncomplicated. Every decision and action is inextricably linked to the one before it. Flow is the closest thing you can come to picture-perfect decision-making. It’s called flow for a reason.
Exercise 3.7
Self-Reflection – if you could change any of the thought or behavioral patterns you have, which would you change? (Name 3 to 5)
Why those patterns?
What new default behavior or thought pattern would you adopt?
Course Manual 8: Positivity is Infectious
Laughter
What is the mechanism by which laughter improves one’s mood?
We don’t make as much of an effort as we should to discover joy and laughter. We’re either too busy, cynical, or grumpy. Simple laughter, on the other hand, can make life feel more tolerable by concealing pain, improving your memory, and relieving the pressures of the day-to-day grind.
Short-term benefits
Short-term consequences of a good laugh are significant. When you laugh, it doesn’t simply make you feel better mentally; it also causes physical changes in your body. Laughter has the ability to:
• Stimulate a variety of organs. Laughter boosts the amount of oxygen in your blood, stimulates your heart, lungs, and muscles, and raises the amount of endorphins released by your brain.
• Awaken and de-stress your stress response. A hearty laugh can elevate and then lower your heart rate and blood pressure, as well as fire up and then cool down your stress reaction. What’s the end result? A pleasant, unwinded sensation.
• Relieve stress. Laughter can also help relieve some of the physical symptoms of stress by stimulating circulation and aiding muscle relaxation.
Long-term effects
Laughter, on the other hand, isn’t just a fast pick-me-up. It’s also beneficial in the long run. Laughter has the potential to:
• Strengthen your immune system. Negative thoughts cause chemical reactions in your body, increasing stress levels and lowering immunity. Positive thoughts, on the other hand, might trigger the production of neuropeptides that aid in the fight against stress and perhaps more serious ailments.
• Assist in pain relief. Laughter has been shown to reduce pain by causing the body to create its own painkillers.
• Boost your personal happiness. Laughter can also help you cope with stressful situations. It also facilitates social interaction.
• You’ll feel better. Many people suffer from depression, which can be brought on by chronic conditions. Laughter can help you feel better by reducing stress, depression, and anxiety. It can also help you feel better about yourself.
• Laughter may possibly prolong your life. People with a good sense of humor outlived others who don’t laugh nearly as much, according to a Norwegian study. For cancer patients, the difference was very noticeable.
What We Find Funny
Robert Provine, Ph.D., an expert on laughter at the University of Maryland, agrees that laughter isn’t truly about humor. It’s more about connections, he claims. It’s nice to get cutting-edge comedy straight from Comedy Central, but people laugh more in conversation and through engagement. Provine has discovered a few interesting things about laughter, including:
• Women laugh 126 percent more than males
• Mating would be impossible without it
• Men want to generate laughing and they require women who will laugh
• Women are typically laughter appreciators
Why is laughter contagious?
One person laughs and the next person does the same, even if the joke isn’t that funny. But laughter as a contagion is well-known; think of the laugh tracks used by television comedy shows that prod the enjoyment of the audience. And when two people share a chuckle, they experience the relationship itself to be emotionally strong.
Emotions
A Study of Emotional Psychology
Robert Plutchik’s Wheel of Emotions is one of the most recognized psychological theories of emotions. Joy, trust, fear, surprise, sadness, anticipation, anger, and disgust are the eight primary emotions, according to Plutchik (1980). Plutchik took it a step further by combining emotions with their polar opposites and then constructing the emotional wheel, which illustrates how complicated and interactive our emotions are.
Source: positivepsychology.com
To assist further develop his theory, Plutchik coupled the main emotions with their polar opposites, as follows:
• Sadness is the polar opposite of Joy
• Anticipation is the polar opposite of Surprise
• Anger is the polar opposite of Fear
• Disgust is the polar opposite of Trust
Plutchik’s wheel is a powerful visual illustration of how we express our emotions. As you can see, as you move outward on the wheel, the core emotion drops. Plutchik also employed color to convey emotion intensity: the darker the color, the more intense the emotion. So, at its most intense level, trust transforms into admiration, and at its lowest level, it transforms into acceptance.
Research and Studies
The more study done to understand our emotions, the more information has been available on the differences between happy and negative emotions, as well as the effects of each on not only our mental but also our physical well-being.
I’ve put together a few abstracts of the studies I came across when researching this issue, in the hopes of giving you a better idea of our present understanding of negative emotions:
• The theory of ‘feelings-as-information,’ established by Schwarz and Clore (1996), conceptualized the role of our emotions in how we make judgments about our environment. They proposed that our emotions give us feedback on the safety of our surroundings and our ability to deal with specific situations. In this regard, unpleasant emotions are the most powerful indicator that something is wrong or that our safety is in jeopardy.
• Anxiety is commonly perceived as a negative feeling, although it is an essential one for us to take action. We sometimes find it difficult to respond to situations without this emotion, but it’s critical to keep it under control because long-term worry can damage our cognitive functioning (Rosen, 2008).
• Adler, Rosen, and Silverstein (1998) looked into the influence of negative emotions in the bargaining process. They observed that negotiators who couldn’t manage or understand two negative emotions, fear and anger, when they surfaced, were generally unable to arbitrate the situation effectively, despite their training. In the area of mediation, similar study has looked at how different emotions, such as rage and appreciation, affect cognition and behavior (Williams and Hinshaw, 2018).
• Biswas-Diener and Kashdan (2014) created a whole book about how unpleasant emotions can lead to positive motivation. Negative emotions, they believe, serve as motivators to help us address and improve our behavior and take action.
• Negative emotions have also been researched in relation to culture. Rozin et al. (1999) investigated feelings of scorn, rage, and disgust, as well as their impact on moral values such as community, autonomy, and divinity in American and Japanese societies.
• Appraisal Theory has also studied negative emotions, particularly anger. People become enraged when they perceive an event or scenario as personally significant to them, contradictory with their goals, and created purposely by another person, according to studies. The role of perception of prospective hazards is emphasized by appraisal theorists (Lazarus, 1991, Roseman, 1991, and Smith and Elsworth, 1985).
Who is most vulnerable to emotional contagion?
Negative emotions such as pain, fear, and grief, according to experts, are more contagious than pleasant emotions. This is due to our natural survival instinct. Because your brain is geared to keep you safe, it pays more attention to unpleasant feelings. The ability to detect someone’s anxiety could alert you to a potential threat.
Who are you more likely to catch emotions from?
Have you ever found yourself crying when you witness another person cry? When someone close to you is sobbing, such as a spouse, child, parent, or close friend, it is more likely to happen. Emotions are more contagious among people who know each other well and interact frequently. Also, some people, such as those who are naturally observant and sensitive to others, are more vulnerable to catching emotion.
How else can emotions spread?
Emotional contagion can also affect groups. For example, a new boss’s poor attitude can swiftly spread across a company, creating a poisonous workplace for everyone. Team sports are the same way. When players on a team are happy, they tend to perform better. Emotions can even spread through our digital interactions, such as social networks, where your mood is influenced by your friends’ friends’ friends, and so on.
How to you protect your own emotional well-being?
It’s much better to catch the cheerful “bug” than the sad one when it comes to emotions. But it’s easier said than done to avoid negative people and surround oneself with positive ones.
It is critical to be aware. Be conscious of how other people’s emotions impact you and take care of yourself when necessary. Look about you if you’re feeling particularly stressed. Is your partner constantly tense at home? How do you feel about your coworkers? When you’re not with someone, does your mood improve?
It’s also important to express your feelings. Keep your own negative emotions in check so you don’t have an adverse effect on others. Remember that your positive attitude can brighten a space. Furthermore, an act of kindness can halt the transmission of contagious negative feelings.
Negative emotions
Consider the following two scenarios to reduce the negative influence of negativity in your life:
1. Avoiding “infection” from others when they are negative.
2. Avoiding spreading negativity to others while you’re in a bad mood.
Your ability to navigate these events successfully is dependent on your capacity to be aware of your thoughts and behaviors.
A Look at Negative Emotions in the Workplace
Our jobs and workplaces can provide us with a lot of pleasure and accomplishment. They can, on the other hand, be a battleground for unhappiness and a variety of bad feelings. These feelings can be especially distressing at work, as we strive to control our reactions in front of our coworkers and employer. If we fail to do so, our jobs may be jeopardized. That’s something I’m sure we all wish to avoid!
We’ve included five of the most typical negative feelings that people experience at work, along with what they could mean:
Anger – Anger at work might occur for a variety of causes. You can be annoyed by a slacker coworker, a harsh supervisor, budget cuts, or unfair treatment.
Anger is arguably the negative emotion you want to keep under control in the workplace out of all the others. If you’re feeling irritated at work, remember to respond rather than react.
Take a walk and breathe some fresh air to pull yourself out of the situation. To return to a state of peace in your body and mind, practice mindfulness and handle the problem rationally.
Fear – Fear can arise at work in uncertain times for a variety of causes. You can be concerned about job security or redundancy. You may also experience fear and anxiety as a result of a toxic supervisor or coworker. Your fear is letting you know that you are not safe. Determine what is causing you to be afraid and what steps you need to take to make a good change.
If you’re concerned about your job stability, updating your CV and enrolling in a course to improve your abilities can help you feel more confident and in charge of your situation. Seek help if you have a toxic coworker or supervisor. Seek guidance from a trusted colleague, friend, or HR representative.
Guilt – Guilt is a difficult concept to grasp. Perhaps you took a sick day when you shouldn’t have, or you blamed a coworker for missing a deadline. Guilt is your moral compass alerting you to a problem. You can’t undo what you did in the past, but you can pay attention when the emotion arises and try to modify it.
Jealousy – Is there a coworker who always appears to get the compliments? Who could have beaten you to that promotion, raise in pay, or major client? At work, jealousy might arise when we believe someone is achieving the goals we want to reach but are having problems achieving.
It’s critical not to allow this turn into malevolent envy, and to avoid chatter (unless it’s positive) at the water cooler, as tempting as it may be. Use your jealousy as a motivator to attain your objectives. Rather than becoming enraged, ask the coworker for suggestions on how you may improve as well. Seek their assistance, and instead of a quarrel that benefits no one, you could develop a beneficial alliance.
Apathy – Feeling uninterested in your job or tasks is an indication that something needs to be looked into. If you’re dissatisfied with your job and your coworkers, it could be time to move on or seek new challenges.
No one like being bored, and this could be your passive-aggressive method of refusing to accept change when it is necessary. If your indifference is spreading to other parts of your life, it could be a sign of depression, so seek professional help if you’re struggling to stay motivated in your daily life.
Negative emotions at work, like negative feelings outside of work, are a warning that something has to change. Proactively explore the sensation and see where it leads you.
What’s So Special about Mirror Neurons?
A group of neuroscientists at the University of Parma made a surprising discovery in the early 1990s: certain groups of neurons in macaque monkeys’ brains fired not only when the monkey performed an action – such as grabbing an apple from a box – but also when the monkey watched someone else perform the action; and even when the monkey heard someone performing the action in another room.
In other words, despite the fact that these “mirror neurons” were part of the brain’s motor system, they appeared to be linked to specific goals rather than specific movements.
This “action understanding” notion of mirror neurons grew into a wide range of promising speculations during the next few decades. Because most of us consider goals to be more abstract than movements, mirror neurons raise the possibility that those everyday categories may be missing crucial pieces of the puzzle. As a result, some scientists believe mirror neurons are involved in feelings of empathy, while others believe these cells are important in human abilities like speech.
Some clinicians claim that reexamining diseases via the mirror neuron lens has led to the discovery of new treatments for mental disorders. For example, UCLA’s Marco Iacoboni and others have proposed the “broken mirror hypothesis” of autism, which proposes that defective mirror neurons are to blame for severely autistic people’s lack of empathy and theory of mind.
However, the assertions made by these hypotheses have been met with harsh criticism from their inception. Many opponents of these claims argue that if mirror neurons play just auxiliary rather than key roles in action understanding, we may be looking in the wrong area for explanations of autism and speech difficulties. By focusing on a concept that has become far too popular for its own benefit, we may be overlooking viable treatments.
Throughout it all, the mirror neuron area continues to pique the interest of fresh researchers. Researchers from all sides of the argument assembled in Erice, Sicily, in September 2012 for the first-ever Mirror Neurons: New Frontiers Summit, where they shared their discoveries and worked out their disagreements.
Can mirror neurons understand?
The variety of behaviors that mirror neurons respond to is a little unusual. Pantomimes, pointless motions, and random animal sounds have little effect on them. They appear to be pre-programmed to react to activities with clear objectives, whether those actions are received through sight, sound, or any other sensory channel.
The discovery of mirror neurons led to the “action understanding” hypothesis, which states that mirror neurons constitute the neurological foundation for our ability to understand others’ actions. If this idea is correct, Iacoboni may be correct in believing that fixing the human mirror neuron system can treat autism and speech difficulties. However, this kingdom’s frontiers have been under constant attack since its inception.
Greg Hickok of UC Irvine was one of the first scientists to cast doubt on the “action understanding” idea. Though Hickok does not deny that mirror neurons exist, he is doubtful of their major role in empathy, speech, autism, and comprehension — and has spent the past decade producing data to back up his concerns.
Exercise 3.8
1. Conduct a Smile Experiment. Walk up to someone – it can be a friend, a colleague, or a stranger – look them in the eyes and without saying a word, smile.
a. Write down what you noticed during the experiment.
2. Conduct a Rampage of Appreciate. Challenge yourself to continue doing it for 10 minutes.
a. Write down a reflection on what the experience was like
Emotions of a given type produce more emotions of the same type. It is simpler to be appreciative, friendly, hopeful, and joy-filled when we are joyful. We are more inclined to become pessimistic, dissatisfied, overwhelmed, and defeatist when we are terrified or furious.
Not only do emotions tend to elicit comparable emotions in ourselves, but we also easily infect those around us with emotional energy that is similar to our own. Even those who dismiss this concept as “woo-woo” must concede that you can sense an irate person when they enter into a room. You can sense the emotional sorrow of a devastated person sitting next to you.
Humans are like emotional sponges, with deeper emotional roots than rational feelings. We can be stirred emotionally while watching a film that we know is fictitious. A good horror film may get our blood racing, while a terrific drama might leave us in tears with a hint of heartbreak. Action movies have the potential to inspire and excite us.
We can sense the ambitious desire or despair in ourselves when we hear a passionate speaker.
It’s possible that our ability to detect others’ emotions is linked to our survival as a tribal or communal animal. Picking up on others’ feelings without using words could be a rudimentary way of communicating or a manner of speaking that allows us to interact in a raw and direct way.
• How can we apply what we’ve learned about the propagation of emotions in our personal and professional lives? Is it possible to emotionally prepare yourself before going to work? Or when you get home from work? Can you fuel yourself with good emotions like happiness and thankfulness before beginning a difficult work so you can quiet your stress and tap into confidence?
• How can you prevent unpleasant feelings from spreading — don’t involve others while you’re in a bad mood? Find ways to pull yourself out of a bad emotional position so you don’t stay trapped in a cycle of self-fulfilling emotions?
• Can you adjust your atmosphere when you realize those around you are anxious, angry, or pessimistic? Or, after your experience, engage in some emotional-recovery activities?
Course Manual 9: Thieves of Positivity – Fear & Worry
Tips for Overcoming Fear That You Create
Fear is the single most significant impediment to our progress. In order to achieve our objectives and dreams, and so attain our full potential, we must first overcome our fears.
“Do the thing you fear and the death of fear is certain.” – Ralph Waldo Emerson
It’s one of the most typical reasons why people put off taking action toward their objectives. We are afraid of failure, rejection, embarrassment, failing or angering others, or being injured.
As a result, we play it safe and avoid taking risks or attempting new experiences. As a result, you will learn techniques and strategies for easily conquering fear and negative thoughts today.
Where Fear Comes From
The truth is that it originates with us – from our own thoughts and imaginations. It’s crucial to realize that, as humans, we’ve progressed to the point where nearly all of our worries are now self-created.
We terrify ourselves by anticipating bad outcomes to any actions or experiences we engage in. However, just because we anticipate these things will happen doesn’t mean they will, or that they will be as unpleasant as we imagine.
Fear, according to psychologists, stands for “Fantasized Experiences Appearing Real.”
Because fear is based on what COULD happen rather than what WILL happen.
Overcoming Fear
The good news is that, because we are the source of our anxieties, we have the ability to conquer them.
Instead of allowing ourselves to be victims of our worries by imagining the worst-case situation, we can take control of our brains and intentionally choose to think positive thoughts and image the best-case scenario.
Exercise 3.9: Overcoming Fear
Here’s a little activity to help you overcome your fears and see how unjustified they are.
Make a List of the Things You Are Afraid to Do
These aren’t things you’re frightened of, like spiders, but rather things you’re afraid to do, like giving a public speech.
Leaving my job, returning to school, talking to my husband about our relationship, asking for a raise, and so on can be on your list.
After you’ve finished your list, rephrase each fear using the following format:
I want to ____, but imagining ___ makes me nervous.
For example, I want to start my own business but am afraid of going bankrupt and losing my home.
Or: I’d like to talk to my spouse about our relationship, but I’m afraid that if he knew how I truly felt and what I truly desired, he’d abandon me.
You may show how you are the one producing your anxieties by imagining negative outcomes in the future by completing this statement for all of the activities we are frightened to accomplish.
Take More Control Over Fears
I’d like you to change the last portion of that statement — the dreadful ending you anticipated – into something good.
“Instead of worrying myself by visualizing myself going bankrupt and losing my home,” for example, “I will work hard to make my business a success.”
Alternatively, “Rather than scaring myself by anticipating my husband abandoning me, I will strive with him to create more love and closeness in our relationship.”
Do you see how each of these sentences turns fear around and turns it into a powerful optimistic vision?
Strategies for Overcoming Fear
Even after you’ve completed the preceding practice, you’ll still have moments of fear. It’s a component of what it is to be human. But, to assist you in overcoming anxiety more quickly, I have seven methods to share with you today:
1. Become More Aware of Your Thoughts
Emotions are created by thoughts, thus if you want to change how you feel, start with your thoughts. Retrace your mental steps and observe what you were thinking whenever you feel afraid.
What thoughts caused you to be afraid? It will be easier to resolve problems once you have identified them.
2. Choose More Positive Thoughts
You won’t be able to get rid of bad thoughts by simply not thinking them. You can’t replace something with nothing — you have to replace it with something else, according to the Law of Replacement.
So, if you catch yourself thinking a negative, fear-inducing idea, replace it with a good thought – like the one I just demonstrated.
If you desire to be a best-selling author, for example, be aware of thoughts such as “What if publishers reject my manuscript?”
Instead, picture what will happen if a publisher accepts your submission and decides to publish your book.
3. Notice the Physical Effects of Fearful Thoughts
When you have a frightening idea, pay attention to the physical sensations you have. Fear might manifest itself as a sinking feeling in the stomach, a constriction in the shoulders and chest, or an increased heart rate.
Observe how you’re feeling and then intentionally replace it with sensations you’d rather have.
Consider how pleasant emotions like calm and joy manifest in your body – as a rush of warmth or a touch of pleasure. Your concerns will be alleviated if you imagine yourself having those sensations instead.
4. Use Positive Affirmations
Affirmations can help you develop a more optimistic, success-oriented mindset. Affirmations are strong phrases that define the world you wish to create – and they’re an effective fear-buster.
5. Charge Your Visualizations with Powerful Positive Emotions
Consider this affirmation: “Now that I am a New York Times bestselling author, I am very happy and appreciative.”
When you include a positive feeling in your affirmation, such as happiness or thankfulness, you open yourself up to experiencing that emotion in your body, which increases the power of your affirmation.
Positive emotions, like fear, can paralyze you, but they can also inspire you to achieve greater success.
6. Be Realistic About Risk
Making sure you’re not risking more than you can afford to lose is a realistic – and frequently ignored – method for overcoming fear.
You must take a risk in order to advance and achieve greater success. Just make sure you’re prepared to lose if you don’t succeed the first time around. My recommendation is to start with minor problems and work your way up.
If you want to start your own business but need a steady monthly income to pay your mortgage and remain out of debt, consider doing it as a side hustle until you have enough clients to quit your job permanently.
If you’re just starting out in sales, target prospects or customers who will be the most straightforward to sell to. Start by requesting to do sections of a project you’re interested in if you’re eager to take on new duties at work.
Start with a simple “couch to 5K” app if you want to run a marathon. Master the abilities you’ll need, overcome your concerns, and go on to harder challenges.
7. Celebrate Your Successes
Whether it was learning to ride a bike, driving a car, or kissing someone you adored for the first time, you’ve conquered numerous fears to become the person you are today. It’s always a little terrifying to take risks and open oneself up to new experiences.
When you face your anxieties and act regardless, though, you gain confidence in your talents.
Although the scenario you’re in today and how your fear is expressing may be different from previous experiences, you already know how to overcome your anxieties. You’ve been doing it for a long time! As a result, I encourage you to take Emerson’s advise and do the thing you’re afraid of.
It is the most effective technique to develop as a person and obtain more life success. Every successful person I’ve met has been prepared to take a risk, despite their fears. They understood that if they didn’t act now, the opportunity would be lost.
Recognize Fear For What It Is
This is a mental trick that your ego employs to keep you safe from the unpleasant events it foresees. You are the one who creates your fear, and you are also the one who has the power to eliminate it.
Consider something you’re hesitant to do. Replace your fear with the following: I want to ____, and I worry myself by imagining .
Then, instead of worrying yourself by imagining ____, you might say, “Instead of scaring myself by imagining ____, I will .”
Try saying it a few times to yourself and see how you feel.
How to Forget Worry and Be Happy
It’s absolutely natural to be concerned. Everyone is concerned. There are numerous issues to be concerned about, including the economy, jobs, bills, health, family members, relationships, gas prices, the state of our country and the world, global warming, and so on. That’s a fine place to start, but we all have our own “Worry List” that becomes longer and longer. Although the items may differ, the majority of our lists are lengthy.
We don’t have to be concerned. What was the last time you worried about something and it improved or had a better outcome? Worrying is a type of activity in which we spend time contemplating the worst-case situations for things we care about. We employ our imagination, just like when we were kids and convinced ourselves that there was a monster under the bed. We make up stories to scare ourselves.
Our society has instilled in us the belief that responsible individuals are concerned. Worrying about something reduces the likelihood of it happening, according to an unstated notion. As a result, we have a lot of options to make sure we’re covered as we worry properly.
“You must truly worry about your kids now that your wife has passed,” a psychiatrist recalls a friend telling him many years ago.
“I love my kids too much to worry about them,” he replied.
He went on to say that if he worried about his kids, the time he spent with them would be spent worrying about whether or not their homework was done, why they were a few minutes late for curfew, or if they had cleaned their teeth. Rather than worrying about his children, he opted to spend his time with them, loving and appreciating them.
Perhaps it seems overly simplistic, but consider the damage that worry can cause. Worry can raise our stress levels while simultaneously reducing our mood or state of mind. So we engage in an activity that will put us in a foul mood and increase our stress levels, and then we try to solve problems while in that state. It’s not going to work! Problems, in my opinion, are solved by insights gained from a peaceful and relaxed state of mind.
Have you ever experienced a “aha” moment? Maybe while you’re showering or traveling home from work? You suddenly see a solution that you’ve never seen before. Those eureka moments don’t normally happen when we’re worried; instead, they usually occur when our minds reach a peaceful spot when our racing ideas aren’t shouting.
Consider what brings you the greatest calm, such as a walk on the beach, listening to lovely music, creating crafts, or simply watching the birds in your backyard. Your stress level may reduce and your mood may improve if you engage in activities that you enjoy. The answers you’ve been looking for often emerge as an insight—a vision from within—when you’re in that state of calm.
Imagine Not Worrying: How to Stop Scaring Yourself
The power of imagination is incredible. It’s become a beautiful art among children. They take off with a towel on their shoulders and a leap from the couch! They serve you illusory sandwiches and clean your chin with pretend crumbs. They introduce you to buddies who are only visible to them. They terrify themselves before going to bed. Years pass, bath towels are worn, imagined sandwiches are eaten, and friends are forgotten. Monsters can no longer be found hiding under the bed. Imagination is replaced by reality.
Does it, or does it not? Many adults continue to engage in imaginative play. They don’t wear towels on their shoulders or have imaginary companions, but they believe in monsters made wholly in their heads.
Adults may not envision monsters under their beds, but they do imagine a variety of scenarios that would make Freddy Krueger jump out of his skin, and it’s socially acceptable. If the name is changed from imagination to worry, a vivid imagination is never questioned. It’s common knowledge that everyone worries; it’s just part of being an adult. How else will you be ready if the unthinkable occurs? You are prepared to deal with the worst-case circumstances if you have mentally acted them out.
Worry serves you as well as monsters under the bed served your toddler. You make up stories in your head, believe them, and become terrified. Who will take your hand in theirs and shine a torch on your imagined concerns, making them vanish?
Worry is when you use your thoughts to try to foretell the future or relive the past. Predictions are rarely accurate, and even when they are, fear had little effect on the result. It merely made you unhappy before the end result. How much has caring about the past changed the past for you? It won’t work unless you’ve mastered time travel. The past is no longer relevant. It doesn’t alter and doesn’t hurt you unless you think about it and bring it into your present. So the monsters (fears) of the future and past are merely you scaring yourself with your imagination. Doesn’t it seem a little ridiculous?
Worry (imaginatively scaring yourself) boosts your blood pressure and reduces your mood. You hope to discover solutions to your problems from that low mental condition. It’s not going to happen. It’s never a good idea to solve a problem when you’re tense and depressed. Recognizing that you’re frightened yourself can help you relax. You use the flashlight to shed a light on your anxieties and realize they’re all in your head. You deal with difficulties when they arise rather than in the future or in the past when you are in a calmer state of mind.
Food for Thought
Fear and worry are feelings that keep us from doing what we want to do and feed on our inactivity. Fear is similar to a friction force that opposes action. When we aren’t moving, the strongest force of friction/fear is at work. Taking a tiny action can often start to alleviate fear; this can happen for a variety of reasons – sometimes the action can bring us to a different point of view where we discover that what we feared is not the issue we thought it was. Action also occupies our mind and attention, reducing the amount of time we have to be afraid.
Course Manual 10: Thieves of Positivity – Negative Self-Talk
Stop Negative Self-Talk To Minimize Stress By Thinking Positively
Positive thinking can help you manage your stress and possibly enhance your health. With the help of the examples presented, practice overcoming negative self-talk.
Do you see your glass as half-full or half-empty? How you respond to this age-old question about positive thinking may reflect your outlook on life, your attitude toward yourself, and whether you’re optimistic or pessimistic — and it could even have an impact on your health.
Indeed, some research suggests that personality qualities like optimism and pessimism might have an impact on a variety of aspects of your health and well-being. Positive thinking, which is often associated with optimism, is an important component of good stress management. And effective stress management is linked to a slew of health advantages. Don’t worry if you’re a pessimist; positive thinking abilities may be learned.
Positive Thinking And Self-Talk Are Important Concepts To Grasp
Positive thinking does not imply that you disregard the unpleasant aspects of life. Positive thinking simply means approaching unpleasant situations in a more positive and productive manner. You expect the best, not the worse, to happen.
Self-talk is a common starting point for positive thinking. The unending stream of unsaid thoughts that go through your head is known as self-talk. These thoughts might be either favorable or negative. Logic and reason play a role in some of your self-talk. Other self-talk may stem from misunderstandings you acquire as a result of a lack of facts or expectations based on previous notions about what might happen.
If the majority of your thoughts are negative, you are more likely to have a gloomy attitude on life. If you think largely positively, you’re probably an optimist, or someone who believes in positive thinking.
The Advantages Of Positive Thinking For Your Health
The impacts of positive thinking and optimism on health are still being studied by researchers. Positive thinking may provide the following health benefits:
• Longer life expectancy
• Lower rates of depression
• Lower levels of distress and pain
• Greater resistance to illnesses
• Improved psychological and physical well-being
• Improved cardiovascular health and reduced risk of death from cardiovascular disease and stroke
• Reduced risk of death from cancer
• Reduced risk of death from respiratory conditions
• Reduced risk of death from infections
It’s unknown why those who practice positive thinking have such good health. According to one idea, having a positive mindset helps you cope better with stressful events, reducing the negative health impacts of stress on your body.
Positive and optimistic people are also regarded to have healthier lifestyles, as they engage in more physical exercise, eat a healthier diet, and don’t smoke or drink excessively.
Recognizing Negative Thoughts
Are you unsure whether your self-talk is constructive or destructive? Negative self-talk can take many forms, including:
• Filtering. You emphasize the bad features of a situation while ignoring the favorable parts. For instance, you had a fantastic day at work. You accomplished your work ahead of schedule and were praised for your efficiency and thoroughness. That evening, you’re just thinking about your plans to complete even more things, and you’ve completely forgotten about the compliments you’ve received.
• Personalizing. You instantly blame yourself when something awful happens. If you hear that an evening out with friends has been canceled, you could conclude that it’s because no one wants to be around you.
• Catastrophizing. You naturally expect the worse, even though there is no evidence that the worst will occur. When the drive-through coffee shop misunderstands your order, you fear the rest of your day will be a disaster.
• Blaming. You try to blame someone else for what happened to you rather than yourself. You try to avoid taking responsibility for your feelings and thoughts.
• Telling yourself that you “should” do something. You make a mental list of all the things you should do and then blame yourself for not doing them.
• Magnifying. You exaggerate the significance of little issues.
• Perfectionism. Maintaining unattainable standards and striving for perfection sets you up for failure.
• Polarizing. You only see things in two ways: nice or terrible. There is no such thing as a middle ground.
Keeping An Optimistic Mindset
You can learn to change your negative thoughts into positive ones. The procedure is straightforward, but it does necessitate time and practice – after all, you’re forming a new habit. Here are some suggestions for thinking and acting in a more positive and optimistic manner:
• Make a list of areas that need to be changed. If you want to be more optimistic and think more positively, start by identifying areas of your life where you generally think negatively, such as job, your daily commute, life changes, or a relationship. You might begin by concentrating on a single area to approach in a more positive manner. Instead of a negative thinking, think of a good one to help you manage your stress.
• Do a self-evaluation. Stop and analyze what you’re thinking on a regular basis during the day. If you notice that your thoughts are primarily negative, attempt to find a way to turn them around.
• Have a sense of humor. Allow yourself to smile or chuckle, especially when things are challenging. Look for humor in everyday events. You will feel less anxious if you can laugh at yourself.
• Maintain a healthy way of living. On most days of the week, aim to exercise for about 30 minutes. You can also do it in 5- or 10-minute increments throughout the day. Exercise has been shown to improve mood and reduce stress. To energize your mind and body, eat a healthy diet. Make sure you get enough rest. Also, master stress management skills.
• Surround yourself with individuals who are optimistic. Make sure the people in your life are positive and supportive, and that you can count on them for sound advice and comments. Negative people might make you feel more stressed and make you doubt your capacity to cope with stress in a healthy way.
• Use positive self-talk to motivate yourself. Start with one basic rule: never say something to yourself that you wouldn’t say to anyone else. Self-care should be compassionate and encouraging. If a negative notion occurs to you, critically examine it and answer with affirmations of your positive qualities. Consider what you’re grateful for in your life.
Here are some examples of negative self-talk and how to counteract them with positive thinking:
Incorporating Positive Thinking Into Daily Life
Source: https://www.mayoclinic.org/
Every Day, Practice Positive Thought
Expect to not become an optimist overnight if you have a pessimistic mindset. However, with practice, your self-talk will become less critical of yourself and more accepting of yourself. You may also lose your ability to be critical of the world around you.
When you’re in a generally positive frame of mind, you’re better able to deal with everyday stress in a more productive manner. This capacity could play a role in the well-documented health advantages of optimistic thinking.
Stop Being So Hard On Yourself With These Four Tips.
Punishing someone for their mistakes does not teach them how to do things correctly. Consider a tiny child who is beginning to walk: If you yell at him and call him a little dummy every time he falls down, you can picture the consequences. It would have a very different effect than smiling and encouraging the child every time he took a step toward you. When your inner critic continually labels you negatively, it demoralizes you and influences your bigger self-perception of who you are and what you can do.
What if the naysayer is correct? It makes no difference. It’s never in your best interests to engage in negative self-talk. There is always a better way to treat oneself that does not include harsh labels or self-destructive ideas. In any situation, you can concentrate on what went wrong, what went right, and what you can do better next time.
The four actions below will help you silence your inner critic:
1. Take note of the critic.
You must first be conscious of your inner critic in order to achieve control over it. We have an internal discourse with ourselves at all times when we are awake. Many of our thoughts are so natural and happen so quickly that we scarcely notice them before moving on to the next. Slowing down and paying greater attention to your thoughts will assist you in recognizing when the critic is present. The presence of the critic will also be indicated by your feelings. Doubt, guilt, shame, and a sense of worthlessness are nearly always indicators of the critic at work.
Simply keeping an inner critic diary, either in a little notebook or on your phone, for one week is a useful practice to attempt. Simply write down two or three phrases about the situation—got up late, meeting with employer, quarrel with mom, lunch choices—and the criticism—I’m lazy, I’m a lousy employee, I’m not a nice daughter, I have no self-control—every time you catch yourself being self-critical. You will be able to stand up to the critical voice once you are aware of it.
2. Distinguish yourself from the critic.
It’s something your inner critic doesn’t want you to notice. It thrives the most when you believe it is a part of your true self. You, on the other hand, were not born with an inner critic. The critic is a voice you’ve internalized as a result of outside influences and learning, such as criticism, expectations, or standards from others. Giving the critique a name is one way to distance yourself from it. Any name will suffice; for added levity, a funny moniker like The Old Hag might be appropriate. What matters is that you are on your way to being free of its influence by divorcing it from your own identity.
3. Retaliate.
Talking back to your inner critic is a crucial step towards removing its influence. Simply stating that you do not want to hear what the critic has to say gives you a sense of control over the situation. Tell your inner critic to leave you alone when you hear it begin to speak. Tell it you’re not going to listen. Tell it you’re aware it’s a liar. Tell it you’ve decided to be kind to yourself instead.
4. Get rid of the critic.
Having an even more powerful ally on your side is the best strategy to vanquish the critic. You must cultivate an inner voice that serves as your best friend. To do so, you must first begin to see the positive aspects of yourself. Regardless of what your inner critic says, you do have excellent qualities, however retraining yourself to notice them may take some time.
We all have an automatic selective filtering system in our brains that looks for information in our environment that lines up with whatever we believe to be true about ourselves. Other evidence to the contrary will then be ignored. You might do a lot of smart things if you constantly tell yourself, “I’m an idiot,” but you’ll still focus on the tiny blunders you make (e.g., locking your keys in the car). You’ll become fixated on those items since they correspond to what you tell yourself.
To overcome this instinctive inclination, you must first make a conscious effort to speak to yourself differently, and then actively seek proof that the new proposition is correct. When your critic accuses you of being an idiot, respond by stating that this is not the case. Then, replace the statement with something you know to be true, such as, “Sometimes I do smart things,” and support it with as many examples as possible. The critic despises being proven incorrect. The more examples you provide to support your alternative viewpoint, the less likely it is to be accepted.
How To Change Your Inner Critic Into An Inner Coach
Teaching your inner critic to tell you the complete truth is one of the most effective exercises for retraining it. To change your inner critic into your inner coach, you must first grasp a fundamental principle. Love drives the majority of self-criticism and self-judgment. Part of you is attempting to persuade the rest of you to act in your own best interests. When your inner critic criticizes you, it is acting in your best interests, just like your parents. It wants you to do better so that you can reap the benefits of your improved conduct. The issue is that it only gives you half of the story.
Your parents may have screamed at you and sent you to your room when you were a small child for doing something silly like running out in front of a car. “I love you,” was their true communication. I don’t want you to get struck by a vehicle. I’d like you to stick around so I can watch you develop into a happy and healthy adult.”
However, they barely got half of the point across. “What’s the matter with you? When there are cars approaching, you should not run out into the street. For the next hour, you’ll be grounded. Go to your room and reflect on what you’ve just done.” They only displayed their rage because they were afraid of losing you. But beneath the rage, there were three more levels of message: fear, precise desires, and love, all of which were never delivered. The following is an example of a complete message:
“I’m furious with you because you ran out onto the street without checking to see if any cars were approaching.”
“I’m scared you’re going to get seriously harmed or killed.”
“I’d like you to pay more attention when you’re playing near the roadway. Before you walk or run out into the street, stop and look both ways.”
“I adore you. I’m not sure what I’d do if you weren’t there. You are extremely valuable to me. I want you to be as safe and healthy as possible. You deserve to have a good time and stay safe so that you can live life to the fullest. Are you sure you understand?”
What a unique message! You must teach your inner critic to converse with you in the same manner. This can be done on paper or as a vocal exercise in which you speak aloud to yourself. Consider conversing with a clone of yourself sitting in the vacant chair across from you.
Exercise 3.10: Putting positive thinking into practice
Like the example we looked at earlier, make a list of 5 to 10 recurring negative self-talk phrases that you commonly repeat.
Then, make a turnaround, positive thinking, statement for each.
Course Manual 11: Thieves of Positivity – Comparison
What is the Process of Social Comparison?
People learn about themselves through social comparison by comparing their own attitudes, abilities, and characteristics to those of others. Most of the time, we try to compare ourselves to people in our peer group or who are similar to us. Upward social comparison and downward social comparison are the two types of social comparison.
Social Comparisons on the Rise
This occurs when we compare ourselves to individuals we believe are superior to us. The drive to better our existing status or level of skill is often at the center of these upward comparisons. We may compare ourselves to someone who has it easier and seek out strategies to get similar achievements.
Downward Social Comparisons
This happens when we compare ourselves to people who are in worse situations than we are. Such negative comparisons are frequently made in order to make ourselves feel better about our abilities or characteristics. We may not be exceptional at something, but we are certainly superior to others.
When people want motivation to improve, they compare themselves to others who are better, and when they want to feel better about themselves, they compare themselves to those who are worse.
Examples
People rely on these comparisons with other people, according to Festinger, to appropriately appraise their own abilities, qualities, and attitudes. You may find yourself in situations that are too challenging or sophisticated for your current skill levels if your comparisons are ineffective.
When you compare yourself to your friends, for example, you may believe that you are physically fit. As a result, you might sign up for a marathon, confident that you would be able to complete it without difficulty.
When race day approaches, you may discover that you are surrounded by people who are far more athletic than you and that your early appraisal of your capabilities was unduly optimistic. When we have the opportunity, we will put these similarities to the test in real-life situations.
Upward Analysis
If you want to evaluate your basketball skills, for example, you could start by playing a game with your friends or practicing shooting free throws. You can start comparing your performance to other people you know once you have a strong knowledge of what you are capable of.
You might think of a friend who is a member of his high school’s basketball team. This is an example of social comparison on the rise.
In comparison to him, your performance pales in comparison. The disparity in your talent levels may initially discourage you. However, with a little practice, you may find that you may eventually acquire a similar skill level. In this situation, the upward social comparison may push you to further develop your skills.
Downward Comparison
Then you can compare your skills to a pal who can’t create a basket to save his life. Your performance is far superior in comparison.
This is an example of social comparison from the bottom up. Observing your friend’s weak talents makes you feel even better about your own abilities in this scenario.
Some comparisons can make you feel insecure and make you less willing to pursue a goal, while others can increase your confidence and self-esteem.
Is It Possible To Use Social Comparisons To Your Advantage?
Although social comparison can be beneficial in that it allows us to decide if we are on track, it can also be incredibly damaging, leading to negative ideas and behaviors.
The natural tendency is to compare upward. When participants were asked who they wanted to compare themselves to, the majority chose persons who scored higher (Wheeler, 1966).
This isn’t unexpected. Most of us would like to know how we compare to others who appear to be doing better. An upward drive is another term for this upward comparison (Festinger, 1954).
Upward social comparison has a varying effect. We could wish to follow in the footsteps of a role model, for example, and upward social comparison can be quite motivating.
The following elements moderate the strength of the upward drive:
• When a comparison is made surreptitiously rather than overtly, the upward drive is stronger.
– For example, when I can make comparisons privately, I am more motivated to develop my ability/skills. However, if I have to make these comparisons in person with the comparative person, I am less driven.
• When an individual is not at risk of being viewed as inferior, their upward drive is stronger.
– For example, I am more motivated to improve my ability/skills when I am not concerned that the comparison person will treat me badly or as inferior. When the person who I’m comparing myself to treats me badly, I’m less motivated.
• Individuals who are invested in a characteristic or ability have more upward drive.
– For example, when it comes to issues that fascinate me, my upward drive is stronger. However, I have little motivation to learn about areas that I am uninterested in.
When our feeling of self and health is threatened, we are more inclined to participate in downward social comparisons; these downward social comparisons help us feel better about ourselves (Wills, 1981).
Other favorable results of downward social comparisons include:
• Boosting self-esteem
• Experiencing positive emotions such as happiness (Amoroso & Walters, 1969; Gibbons, 1986; Buunk & Gibbons, 2007).
• Anxiety reduction
Some academics argue that the upward or downward influence of social comparisons is dependent on the individual. The comparison’s orientation does not guarantee solely positive or negative results.
Upward social comparisons might drive us to strive for new goals since someone similar to us has already achieved them; however, we may be continuously reminded that we are inferior to someone else.
According to social comparison theory, negative social comparisons should make us feel better about our current situation, and we may rest easy knowing that we could be in worse shape.
There Are Five Different Systems
Upward social comparison causes problems not only in our thinking, but also in how our thinking influences other elements of our lives. The five-systems cognitive-behavioral treatment assessment model developed by Williams and Garland illustrates how mental health problems are maintained by dynamic interactions between the environment, ideas, feelings, behaviors, and bodily sensations (Williams and Garland, 2002).
Despite the fact that each person’s experience is unique, we used this model to demonstrate the impact that social media and social comparison may have in mental health issues (Fig 1). Although social media is not the cause of a person’s mental health issues, it can be a source of misery for people who have problematic thinking patterns. It may also make them more susceptible to making upward social comparisons, which can lead to self-dissatisfaction.
People’s thoughts have an impact on their emotional and bodily feelings, as well as their behavior. This could be related to things like body image, life achievements, or popularity, for example. Changing an unproductive thinking can have a positive impact on how a person feels and behaves; for example, teaching a person about the effects of social media on self-presentation and social comparison could challenge the belief that “other people are better than me.” Increased understanding may narrow the gap between the real self and the ideal created by social media, or reveal the ideal as a mirage. More therapeutic treatment could focus on problematic thinking and the inclination to draw upward comparisons, as well as the interaction of the five systems.
Use Of Social Media
People Can Fake Their Life Online In A Variety Of Ways
How many times have you seen someone upload photos that made you envious? Perhaps it’s a picture of a couple hugging on a beach vacation or toasting their anniversary with champagne at a good restaurant. Although the photos appear to be lovely, the couple could have been squabbling or on the verge of divorce during the day in paradise. They manufactured a selfie to look good or hide their reality from the world rather than admit it or not post anything. Perhaps you’ve seen photos of a joyful family unwrapping presents around a Christmas tree and wished you had a large, loving family like theirs. What they didn’t mention is that two of the adults aren’t speaking to each other, and the kids spent the entire day acting out.
The opportunities for faking fantastic lives on social media are boundless, therefore everyone should be aware that they may need to see posts through a filter at times. Taking all posts at face value encourages jealousy of ‘as seen on TV’ lives rather than those that are truly representative of what a person’s life is like. It’s also important considering how someone portrays themselves on social media. How much of it is a genuine portrayal of their lives, and how much is an attempt to imitate the life they wish they had?
Statistics Suggest That Social Media Can Have A Harmful Impact
Those who follow you on social media may develop feelings of envy and depression as a result of your posts. According to Pew Research, a stunning 71 percent of social media users report seeing stuff that makes them furious. After watching some content, another 49% experience depression, and 31% experience occasional loneliness.
Students at the University of Pennsylvania were advised to limit their social media viewing to no more than thirty minutes per day in a research. Participants reported feeling less depressed, anxious, and lonely after three weeks of this new practice. While many people utilize social media to avoid missing out, study participants showed less fear of missing out, while spending less time reading other people’s updates.
Taking Pauses Can Help You Feel Better
It’s crucial to think about taking a break if browsing one’s favorite social media websites makes them feel worse. Time away, whether for a day, a week, or a month, can often improve a person’s mood. Monitoring everyone else’s status updates and curated photos might take up a lot of time and make them feel bad, so they should take a break whenever they need it. Some people even find that deleting their social media accounts liberates them in unexpected ways. While family and friends may object to someone’s updates and attention being diverted to social media, an individual must make decisions that are in their best interests.
Consider This:
People’s judgments of themselves, as well as their behavior, are influenced by social comparison. Consider how both upward and downward social comparisons could affect your self-belief, confidence, motivation, and attitude as you compare yourself to others, and be aware of any negative sentiments that may arise as a result of this process.
Exercise 3.11: Flip the script
Take note of 5 or 10 comparisons you have made recently that left you feeling “less than.”
Maybe someone at work got a new car, a promotion, entered a new relationship, etc. Or maybe during your last scroll through social media you spotted people with a more attractive partner, a bigger house, a nicer vacation, a more expensive meal than what you could comfortably afford.
It is the comparison of what you see that you think is better than what you have that sparks these negative emotions. Looking at your list of recent comparisons, make a list next to each item of some reality that is perceptually worse than what you have. Maybe your list will include: someone you know who is living in a worse house, driving an older vehicle, earns less income, hasn’t been on a vacation, has no romantic partner at all, has health conditions you do not, etc. This shift of attention will cause a shift in emotions.
Course Manual 12: Positivity and Happiness Interventions
The 12 PPIs To Promote Positivity
1. Expressing Gratitude
Gratitude encourages people to feel more pleasant emotions, treasure happy memories, and reflect more on what they have rather than what they lack. If someone in your life does something for you selflessly and you want to express your gratitude, standard statements of gratitude may not be enough. A gratitude expression is a means of saying thank you or expressing appreciation for someone or their deeds. You can express your gratitude directly or in writing, such as in a thank you letter or email.
2. Cultivate Optimism
Would you describe the water in your glass as half-full or half-empty if it lingers around the halfway point? Your cup is as full as you perceive it to be, regardless of the cliché. The way you see and interact with the world around you is influenced by your perceptions. They can also tell you whether you’re a pessimist or an optimist. When it’s absolutely unneeded, most of us spend a major portion of our days draining and wasting our energy, caught in states of stress, overwhelm, and aggravation. You will learn to experience more pleasant, constructive mood states and possess more resilience to quickly recoup from perceived setbacks by cultivating optimism.
3. Avoiding Overthinking and Social Comparison
Social comparison is when you think to yourself, “She is so much attractive than I am,” “He is so built, I’ll never be that large,” or “She is so brilliant, why do I even try.” “I should have asked her out while I was chatting to her, but I just couldn’t”. “Perhaps if I had said…”. This is a case of overthinking. In essence, these two things are linked in the sense that we keep replaying an unpleasant situation or item in our heads, usually until it becomes engrained in us. When you start to doubt yourself and compare yourself to others, or relive situations over and over again, trying to figure out what you could have done differently, this is usually the start of losing your self-confidence. The purpose of avoiding (or, if feasible, completely avoiding) these things is to recognize that you are a unique individual with your own distinct qualities and talents, and to begin to gain confidence in who you are.
4. Practicing Acts of Kindness
Acts of compassion are fundamental to every moral system, and for good reason. Kindness, according to new research, can boost resiliency by fostering feelings of contentment and tranquillity, as well as supporting immunity. Happiness and peace are important aspects of resiliency because they help people stay grounded during stressful circumstances. It also helps to maintain the body healthy and disease-free. Kindness can also assist develop support structures during times of crisis by enhancing interpersonal ties. Keep in mind that acts of kindness compound, and it’s the little things that build up. So each act of kindness, no matter how great or tiny, has an impact on us all.
5. Nurturing Social Relationships
Relationships aren’t static; they’re living, dynamic parts of our lives that need to be nurtured. To reap the benefits of strong interpersonal connections, you must take charge of your relationships and devote the same time and effort to them as you would to any other area of your well-being. Healthy connections are an important part of overall wellbeing. Being alone or isolated in one’s life has health hazards that are comparable to those linked with cigarette smoking, high blood pressure, and obesity.
6. Developing Strategies for Coping
In some cases, despite our best efforts, we are unable to resolve the issues we face. It’s easy to get caught up in thoughts about not being good enough or deserving of the things you want in life, but those thinking won’t get you anywhere. There are additional options to consider if things don’t go as planned. Once you’ve found the correct coping approach, identifying these paths becomes much easier. If you’ve tried a variety of problem-solving techniques and none of them have helped, it’s time to concentrate on acquiring abilities to help you deal with your issue. Coping skills can help you accept situations that are out of your control and discover ways to feel better, even if the problem persists. You can develop resilience by developing coping mechanisms. You’ll be able to see things more clearly and feel lot better about how you handled a particular circumstance. Being able to deal with difficult situations makes you a stronger individual.
7. Learning to Forgive
When someone you care about wounds you, you have two options: hold on to your anger, resentment, and fantasies of vengeance, or forgive and go on. Who hasn’t been harmed by another’s actions or words? Perhaps you were repeatedly chastised by your parents as a child, a coworker sabotaged a project, or your partner had an affair. Perhaps you’ve been through a horrific event, such as being physically or emotionally mistreated by a family member. These wounds can leave you feeling enraged, resentful, and even vengeful for a long time. However, if you do not practice forgiveness, you may be the one who suffers the most. You can embrace peace, optimism, thankfulness, and joy through accepting forgiveness. Consider how forgiving others can help you achieve physical, emotional, and spiritual health.
8. Increasing Flow Experiences
Getting into a state of flow might help you make your activities more interesting and pleasurable. When people are in this state of flow, they not only perform better, but they also have the opportunity to improve their talents in that area. Fortunately, it is a skill that can be learned and improved with practice. It’s vital to remember that flow is a constantly changing and dynamic state. As your skill level improves, you’ll need to keep adjusting the amount of challenge required to assist you reach a state of flow.
9. Savoring Life’s Joys
One approach to increase your happiness is to savor life’s pleasures. It entails completely comprehending and appreciating each moment and beneficial aspect of your existence. When you need it the most, learning to appreciate the joys and pleasant things in life will lift your spirits the most. Learning to appreciate and cherish the things you have in life fosters a positive mindset, which minimizes personal negativity, boosts positivity, and makes you happier. Persons who relished their life’s joys experienced higher mood increases from cherished moments than people who didn’t savor their life’s joys, according to a 2012 Washington State University study.
10. Committing to your Goals
It’s critical to have benchmarks in place and to be emotionally invested in attaining your goals if you want to stay committed to them. However, motivation can wane at times, and it can be difficult to see a clear path through hurdles and problems. As a result, it’s critical to remain emotionally and energetically devoted to reaching your objectives. It’s just as vital to learn how to stick to your objectives as it is to set them. Anyone can establish a goal, such as reducing weight, finding a new job, or breaking a world hula hooping record, but what happens when you hit a wall? What if you have a family emergency that forces you to change your routine? What happens if you find yourself in a bad financial situation? Keeping your commitment to your goals can be difficult during these trying times, but with the correct tactics, you can persevere—and eventually achieve more.
11. Practicing Religion and Spirituality
Both religion and spirituality are founded in attempting to comprehend the purpose of life and, in certain situations, how a relationship with a higher force may impact that meaning. Religion and spirituality can both be beneficial to one’s mental health. They have the same effect in certain respects. Religion and spirituality, for example, can both assist a person cope with stress by instilling calm, purpose, and forgiveness. However, due to their distinct natures, the benefits of the two often differ.
12. Taking Care of your Body
Health issues, no matter how modest, can obstruct or even overwhelm other elements of your life. Even simple health conditions like aches, pains, fatigue, and indigestion can have a negative impact on your happiness and stress levels. Making a commitment to healthy behaviors is one method to increase your ability to manage with stress and feel better. Poor health habits can increase stress in your life and also affect your ability to cope with it. Stress is a key result of bad health. Health issues have an impact on other aspects of your life. Health issues can make everyday chores more difficult, cause financial stress, and even risk your ability to work. Maintaining good behaviors might pay off in the long run, as stress can increase health difficulties ranging from the ordinary cold to more serious ailments and diseases. This article examines some healthy practices that can help you live a happier life.
Exercise 3.12: Person-Activity-Fit Diagnostic
1. Conduct the Person-Activity-Fit Diagnostic.
2. Identify your top 1 to 3 activities
3. Commit to making one/all of these 3 regular practices to increase your positivity and promote your happiness.
Calculate the scores:
You may download this Excel document to help calculate your scores and determine your personal ranking for the select interventions.
Project Studies
Project Study (Part 1) – Customer Service
The Head of this Department is to provide a detailed report relating to the Promoting Positivity process that has been implemented within their department, together with all key stakeholders, as a result of conducting this workshop, incorporating process: planning; development; implementation; management; and review. Your process should feature the following 12 parts:
01. What is Positivity
02. What is Happiness
03. Brain Chemistry of Happiness
04. Happiness and Emotional Set Point
05. Cognitive Biases Affecting Happiness
06. Reticular Activating System & Inattentional Blindness
07. Default Mode Network & Neuroplasticity
08. Positivity is Infectious
09. Thieves of Positivity – Fear & Worry
10. Thieves of Positivity – Negative Self-Talk
11. Thieves of Positivity – Comparison
12. Positivity and Happiness Interventions
Please include the results of the initial evaluation and assessment.
Project Study (Part 2) – E-Business
The Head of this Department is to provide a detailed report relating to the Promoting Positivity process that has been implemented within their department, together with all key stakeholders, as a result of conducting this workshop, incorporating process: planning; development; implementation; management; and review. Your process should feature the following 12 parts:
01. What is Positivity
02. What is Happiness
03. Brain Chemistry of Happiness
04. Happiness and Emotional Set Point
05. Cognitive Biases Affecting Happiness
06. Reticular Activating System & Inattentional Blindness
07. Default Mode Network & Neuroplasticity
08. Positivity is Infectious
09. Thieves of Positivity – Fear & Worry
10. Thieves of Positivity – Negative Self-Talk
11. Thieves of Positivity – Comparison
12. Positivity and Happiness Interventions
Please include the results of the initial evaluation and assessment.
Project Study (Part 3) – Finance
The Head of this Department is to provide a detailed report relating to the Promoting Positivity process that has been implemented within their department, together with all key stakeholders, as a result of conducting this workshop, incorporating process: planning; development; implementation; management; and review. Your process should feature the following 12 parts:
01. What is Positivity
02. What is Happiness
03. Brain Chemistry of Happiness
04. Happiness and Emotional Set Point
05. Cognitive Biases Affecting Happiness
06. Reticular Activating System & Inattentional Blindness
07. Default Mode Network & Neuroplasticity
08. Positivity is Infectious
09. Thieves of Positivity – Fear & Worry
10. Thieves of Positivity – Negative Self-Talk
11. Thieves of Positivity – Comparison
12. Positivity and Happiness Interventions
Please include the results of the initial evaluation and assessment.
Project Study (Part 4) – Globalization
The Head of this Department is to provide a detailed report relating to the Promoting Positivity process that has been implemented within their department, together with all key stakeholders, as a result of conducting this workshop, incorporating process: planning; development; implementation; management; and review. Your process should feature the following 12 parts:
01. What is Positivity
02. What is Happiness
03. Brain Chemistry of Happiness
04. Happiness and Emotional Set Point
05. Cognitive Biases Affecting Happiness
06. Reticular Activating System & Inattentional Blindness
07. Default Mode Network & Neuroplasticity
08. Positivity is Infectious
09. Thieves of Positivity – Fear & Worry
10. Thieves of Positivity – Negative Self-Talk
11. Thieves of Positivity – Comparison
12. Positivity and Happiness Interventions
Please include the results of the initial evaluation and assessment.
Project Study (Part 5) – Human Resources
The Head of this Department is to provide a detailed report relating to the Promoting Positivity process that has been implemented within their department, together with all key stakeholders, as a result of conducting this workshop, incorporating process: planning; development; implementation; management; and review. Your process should feature the following 12 parts:
01. What is Positivity
02. What is Happiness
03. Brain Chemistry of Happiness
04. Happiness and Emotional Set Point
05. Cognitive Biases Affecting Happiness
06. Reticular Activating System & Inattentional Blindness
07. Default Mode Network & Neuroplasticity
08. Positivity is Infectious
09. Thieves of Positivity – Fear & Worry
10. Thieves of Positivity – Negative Self-Talk
11. Thieves of Positivity – Comparison
12. Positivity and Happiness Interventions
Please include the results of the initial evaluation and assessment.
Project Study (Part 6) – Information Technology
The Head of this Department is to provide a detailed report relating to the Promoting Positivity process that has been implemented within their department, together with all key stakeholders, as a result of conducting this workshop, incorporating process: planning; development; implementation; management; and review. Your process should feature the following 12 parts:
01. What is Positivity
02. What is Happiness
03. Brain Chemistry of Happiness
04. Happiness and Emotional Set Point
05. Cognitive Biases Affecting Happiness
06. Reticular Activating System & Inattentional Blindness
07. Default Mode Network & Neuroplasticity
08. Positivity is Infectious
09. Thieves of Positivity – Fear & Worry
10. Thieves of Positivity – Negative Self-Talk
11. Thieves of Positivity – Comparison
12. Positivity and Happiness Interventions
Please include the results of the initial evaluation and assessment.
Project Study (Part 7) – Legal
The Head of this Department is to provide a detailed report relating to the Promoting Positivity process that has been implemented within their department, together with all key stakeholders, as a result of conducting this workshop, incorporating process: planning; development; implementation; management; and review. Your process should feature the following 12 parts:
01. What is Positivity
02. What is Happiness
03. Brain Chemistry of Happiness
04. Happiness and Emotional Set Point
05. Cognitive Biases Affecting Happiness
06. Reticular Activating System & Inattentional Blindness
07. Default Mode Network & Neuroplasticity
08. Positivity is Infectious
09. Thieves of Positivity – Fear & Worry
10. Thieves of Positivity – Negative Self-Talk
11. Thieves of Positivity – Comparison
12. Positivity and Happiness Interventions
Please include the results of the initial evaluation and assessment.
Project Study (Part 8) – Management
The Head of this Department is to provide a detailed report relating to the Promoting Positivity process that has been implemented within their department, together with all key stakeholders, as a result of conducting this workshop, incorporating process: planning; development; implementation; management; and review. Your process should feature the following 12 parts:
01. What is Positivity
02. What is Happiness
03. Brain Chemistry of Happiness
04. Happiness and Emotional Set Point
05. Cognitive Biases Affecting Happiness
06. Reticular Activating System & Inattentional Blindness
07. Default Mode Network & Neuroplasticity
08. Positivity is Infectious
09. Thieves of Positivity – Fear & Worry
10. Thieves of Positivity – Negative Self-Talk
11. Thieves of Positivity – Comparison
12. Positivity and Happiness Interventions
Please include the results of the initial evaluation and assessment.
Project Study (Part 9) – Marketing
The Head of this Department is to provide a detailed report relating to the Promoting Positivity process that has been implemented within their department, together with all key stakeholders, as a result of conducting this workshop, incorporating process: planning; development; implementation; management; and review. Your process should feature the following 12 parts:
01. What is Positivity
02. What is Happiness
03. Brain Chemistry of Happiness
04. Happiness and Emotional Set Point
05. Cognitive Biases Affecting Happiness
06. Reticular Activating System & Inattentional Blindness
07. Default Mode Network & Neuroplasticity
08. Positivity is Infectious
09. Thieves of Positivity – Fear & Worry
10. Thieves of Positivity – Negative Self-Talk
11. Thieves of Positivity – Comparison
12. Positivity and Happiness Interventions
Please include the results of the initial evaluation and assessment.
Project Study (Part 10) – Production
The Head of this Department is to provide a detailed report relating to the Promoting Positivity process that has been implemented within their department, together with all key stakeholders, as a result of conducting this workshop, incorporating process: planning; development; implementation; management; and review. Your process should feature the following 12 parts:
01. What is Positivity
02. What is Happiness
03. Brain Chemistry of Happiness
04. Happiness and Emotional Set Point
05. Cognitive Biases Affecting Happiness
06. Reticular Activating System & Inattentional Blindness
07. Default Mode Network & Neuroplasticity
08. Positivity is Infectious
09. Thieves of Positivity – Fear & Worry
10. Thieves of Positivity – Negative Self-Talk
11. Thieves of Positivity – Comparison
12. Positivity and Happiness Interventions
Please include the results of the initial evaluation and assessment.
Project Study (Part 11) – Logistics
The Head of this Department is to provide a detailed report relating to the Promoting Positivity process that has been implemented within their department, together with all key stakeholders, as a result of conducting this workshop, incorporating process: planning; development; implementation; management; and review. Your process should feature the following 12 parts:
01. What is Positivity
02. What is Happiness
03. Brain Chemistry of Happiness
04. Happiness and Emotional Set Point
05. Cognitive Biases Affecting Happiness
06. Reticular Activating System & Inattentional Blindness
07. Default Mode Network & Neuroplasticity
08. Positivity is Infectious
09. Thieves of Positivity – Fear & Worry
10. Thieves of Positivity – Negative Self-Talk
11. Thieves of Positivity – Comparison
12. Positivity and Happiness Interventions
Please include the results of the initial evaluation and assessment.
Project Study (Part 12) – Education
The Head of this Department is to provide a detailed report relating to the Promoting Positivity process that has been implemented within their department, together with all key stakeholders, as a result of conducting this workshop, incorporating process: planning; development; implementation; management; and review. Your process should feature the following 12 parts:
01. What is Positivity
02. What is Happiness
03. Brain Chemistry of Happiness
04. Happiness and Emotional Set Point
05. Cognitive Biases Affecting Happiness
06. Reticular Activating System & Inattentional Blindness
07. Default Mode Network & Neuroplasticity
08. Positivity is Infectious
09. Thieves of Positivity – Fear & Worry
10. Thieves of Positivity – Negative Self-Talk
11. Thieves of Positivity – Comparison
12. Positivity and Happiness Interventions
Please include the results of the initial evaluation and assessment.
Program Benefits
Human Resources
- Improve engagement
- Improve retention
- Mitigate burnout
- Foster wellbeing
- Human flourishing
- Inclusive environment
- Recover morale
- Inspire workforce
- Reduce absenteeism
- Employee satisfaction
Management
- Greater collaboration
- Increased focus
- Supportive culture
- Cohesive workforce
- Greater potential
- Team work
- Employee empowerment
- Individual ownership
- Strength exploitation
- Improved outcomes
Production
- Promote innovation
- Lead-time reduction
- Increased productivity
- Enhanced feedback
- Accurate projections
- Better responsiveness
- Resource utilization
- Reduce risk
- Greater resilience
- Improved performance
Client Telephone Conference (CTC)
If you have any questions or if you would like to arrange a Client Telephone Conference (CTC) to discuss this particular Unique Consulting Service Proposition (UCSP) in more detail, please CLICK HERE.