By Guy Winch, Ted Talk
"We'll go to the doctor when we feel flu-ish or a nagging pain. So why don't we see a health professional when we feel emotional pain: guilt, loss, loneliness? Too many of us deal with common psychological-health issues on our own, says Guy Winch. But we don't have to. He makes a compelling case to practice emotional hygiene — taking care of our emotions, our minds, with the same diligence we take care of our bodies."
According to a study conducted by University of Kansas professor Jeffrey Hall and published in the Journal of Social and Personal Relationships, you can forget about fast friends. The path to becoming BFF’s requires time-and not just any hours will do. “For working adults, more time at work was associated with less closeness in friendship,” Hall says. “Instead, time spent in leisure, at home, or at play really mattered.” In all, you’ll have to dedicate 50 hours to graduate from acquaintance to “casual friend,” 90 hours to jump to “friend,” and 200-plus hours to claim “close friend” status. The good news? That gives you plenty of time to finish making those friendship bracelets.
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By: Dr. Drew Appleby
Do you have a procrastinator personality?
Procrastination is one of the most damaging characteristics that students display because it robs them of good grades and prevents them from maintaining productive and healthy relationships with their teachers, families and friends. Procrastination can have both external (e.g., situations involving work overloads) and internal causes (e.g., personality characteristics).
The following six procrastinator personalities identified by Sapadin (2012) in her book "How to Beat Procrastination in the Digital Age: 6 Unique Change Programs for 6 Personality Styles" are examples of the internal causes that can fuel procrastination. I highly recommend Sapadin’s book because it provides thinking, speaking and action strategies tailor-made for each of the six personality styles designed to help students lessen their tendency to procrastinate. If you are a procrastinator, these six descriptions will help you to know thyself better, the action strategies from Sapadin’s book will teach you how to be true to thyself, but it will be your responsibility to just do it.
Here are the six styles. Do you recognize yourself in one or more than one?
The perfectionist believes that her value as a human being is at stake every time she undertakes a task. The world is an all-or-nothing place for the perfectionist, which means that if the project she is working on fails, or is not the best, then she is a failure too. Her greatest fear is that she will not measure up to her own expectations or the expectations of others, a belief which may have its origin in a parent who looked at the 98 percent on her term paper and asked what happened to the other 2 percent. Procrastination allows the perfectionist to postpone completing an assignment because if it’s not complete, it can’t be judged.
The dreamer yearns for an easy, painless and nonthreatening life. When the world disrupts this dream by presenting difficult challenges, the dreamer retreats into his mind, creating an ideal world in which he is a "special" person who does not have to play by the same rules as everyone else. This dream is very comforting, but it also creates damaging academic, occupational and social/romantic consequences by producing late assignments, unfinished tasks and broken promises.
The worrier has an overpowering need to feel safe, but pays a high price for this feeling. Her most fearsome foes are risk and change, which paralyze her because she fears they will push her outside of her narrow comfort zone. Expecting the worst, she creates a stream of negative “what ifs” that predispose her to assume that taking an action will produce a disastrous outcome. The worrier has "better safe than sorry" tattooed on her soul. Hence, worriers experience less joy and fun in their lives than most other people; but they believe it is an acceptable price to pay for feeling safe.
The crisis-maker creates lots of drama in his life by waiting until the last minute to get things done. He under-reacts to situations that provide plenty of time to work by saying, "I don’t work well until I really start to feel the pressure," and then over-reacts with great frenzied bursts of activity just before the deadline. This burn-the-candle-at-both-ends strategy may work for the young, but over time it will fail because it will become harder and harder to transform yourself into superman/woman with jolts of adrenaline and caffeine.
The defier harbors a deep resentment toward authority, and has learned that the safest way to rebel is to use passive aggressive techniques. When asked to perform a task, a defier will almost always say “sure, I can do that,” but then “forgets” to do what he promised. This strategy provides the defier with a sense of power over others, but unfortunately it often leaves the important people in his life feeling betrayed, manipulated and/or used. When this strategy produces its inevitable negative consequences (e.g., failing a course), the defier consoles himself by thinking that this is the inevitable price he must pay if he wants to do things his own way.
The pleaser is always busy, so it doesn’t seem like she is procrastinating. Her focus, however, is not so much on getting her work done, but on pleasing others so they will like her. There is really no problem with that strategy unless she gets distracted from focusing on her own obligations. Pleasers may think they can do it all, yet, over time, they lose the balance between school and fun, work and leisure, and the professional and the personal. Soon she is disappointing not only those she wants so desperately to please, but also herself by producing mediocre work and making up excuses to explain why her work is late.
Do you recognize yourself in one or more of these descriptions? If your answer is yes, then you have taken the first step in a journey that can transform you into a happier and more productive person. But don’t forget that this journey has the following three parts:
By: Dr. Susan David, TED Talks
"Psychologist Susan David shares how the way we deal with our emotions shapes everything that matters: our actions, careers, relationships, health and happiness. In this deeply moving, humorous and potentially life-changing talk, she challenges a culture that prizes positivity over emotional truth and discusses the powerful strategies of emotional agility."
By: Dr. Angela Lee Duckworth, TED Talk
"Leaving a high-flying job in consulting, Dr. Angela Lee Duckworth took a job teaching math to seventh graders in a New York public school. She quickly realized that IQ wasn't the only thing separating the successful students from those who struggled. Here, she explains her theory of "grit" as a predictor of success. Dr. Duckwork describes "grit" as passion and perseverance for very long-term goals. She states that grit is having stamina; sticking with your future, day-in, day-out, not just for the week, or month, but for years. Additionally, she says that grit is working really hard to make that future a reality. Grit is like living life like a marathon, not a sprint." Do you have grit? If you don't, what things do you think you can do to change your perspective on long-term goals?
By: Brad Stulberg
"When I first started training for marathons a little over ten years ago, my coach told me something I’ve never forgotten: that I would need to learn how to be comfortable with being uncomfortable. I didn’t know it at the time, but that skill, cultivated through running, would help me as much, if not more, off the road as it would on it.
Research shows that, if anything, physical activity boosts short-term brain function and heightens awareness. And even on days they don’t train — which rules out fatigue as a factor — those who habitually push their bodies tend to confront daily stressors with a stoic demeanor. While the traditional benefits of vigorous exercise — like prevention and treatment of diabetes, heart disease, stroke, hypertension, and osteoporosis — are well known and often reported, the most powerful benefit might be the lesson that my coach imparted to me: In a world where comfort is king, arduous physical activity provides a rare opportunity to practice suffering.
What’s remarkable and encouraging about these studies is that the subjects weren’t exercising at heroic intensities or volumes. They were simply doing something that was physically challenging for them – going from no exercise to some exercise; one need not be an elite athlete or fitness nerd to reap the bulletproofing benefits of exercise.
The truth, cliché as it may sound, is this: When you develop physical fitness, you’re developing life fitness, too."
By David Gelles, NY Times
"Anger is a natural, life-affirming emotion. It lets us know when a boundary has been crossed, when our needs are not being met, or when someone we care about is in danger. But when misdirected, anger can harm our physical health and our relationships. Being mindful of anger means not suppressing, denying or avoiding it and also not acting out in harmful ways. Instead, connect with the direct experience of the anger, and then decide what action you want to take.” — Jessica Morey, executive director of Inward Bound Mindfulness Education"
Here is a list of points that Ms. Morey suggests when processing anger:
Recognize and respect that anger is happening. It’s part of the human experience.
Stop fueling the anger: Cut off the stories about how you were wronged or why your anger is justified. Instead, shift your attention to the body.
What part of your body is not feeling angry? Your feet? Your back? The breath at the tip of your nose? Are there any sensations in your body that feel neutral, even pleasant? What else is happening around you? Are there any neutral or pleasant sounds you can attend to?
Rest your attention on these sensations for a few minutes, allowing yourself to find some calm. If your mind wanders back into thinking about the anger-producing situation, come back to these neutral sensations.
Investigate the anger more directly. Where do you feel it? Is it in your chest? Your hands? Your jaw? What does the anger feel like? How do the sensations of anger change as you pay attention to them? Do any other emotions show up underneath the anger?
Explore the information this anger has for you. What is its message? What does it need? Was a boundary crossed?
Reflect on how you could skillfully respond to what is making you angry. What would be the most helpful response right now?
Finally, commit to taking whatever skillful action is needed without doing any harm — whether it’s a walk, a nap or a direct, difficult conversation.
By: Florence Williams, National Geographic
"When we get closer to nature—be it untouched wilderness or a backyard tree—we do our overstressed brains a favor.... Our brains aren’t tireless three-pound machines; they’re easily fatigued. When we slow down, stop the busywork, and take in beautiful natural surroundings, not only do we feel restored, but our mental performance improves too."
"A large study found less death and disease in people who lived near parks or other green space—even if they didn’t use them. Researchers suspect that nature works primarily by lowering stress. Compared with people who have lousy window views, those who can see trees and grass have been shown to recover faster in hospitals, perform better in school, and even display less violent behavior in neighborhoods where it’s common. Such results jibe with experimental studies of the central nervous system. Measurements of stress hormones, respiration, heart rate, and sweating suggest that short doses of nature—or even pictures of the natural world—can calm people down and sharpen their performance."
Helen M. Farrell, animation by Artrake Studio
"Depression is the leading cause of disability in the world; in the United States, close to ten percent of adults struggle with the disease. But because it’s a mental illness, it can be a lot harder to understand than, say, high cholesterol. Helen M. Farrell examines the symptoms and treatments of depression, and gives some tips for how you might help a friend who is suffering."
Billionaire CEO of Spanx, Sara Blakely, shares how her father taught her to deal with failure. She says, "failure for me became not trying versus the outcome." Click below to watch a portion of her interview regarding the impact of failure on her success...