You Deserve Joy

Negative Thoughts

Do you struggle with negative thoughts?

I do, you do, we all do! Our brain is active all the time. According to the National Science Foundation, 80% of our thoughts are negative, and 95% of our thoughts are repetitive. WOW. That is a lot of negative, repetitive thoughts! We all have thoughts and feelings about ourselves and essential aspects of our lives—relationships, work, and school. Is negative thinking inevitable? No.

Exercise the Brain

Did you know that you can exercise your mind and body? Meditation is a great way to give your brain a workout. Our brain controls our thoughts, memories, emotions, physical movements, sight, breathing, temperature, hunger, and more. Many studies have proven that meditation has numerous physiological benefits, including a study done at Harvard University. When we try to do something enjoyable, our brains are rewarded with feel-good hormones.

Helpful Suggestions to Intervene Negativity

• • Practicing gratitude
  • Surrounding yourself with positive people
  • Increasing awareness of negative self-talk and replacing it with positive self-talk
  • Establishing new habits within your routine
  • Learning how to “let go” of negativity and practice self-compassion.

Music for Happiness

Beginning your day with the right attitude can make a world of difference. You can take some time to ease into your day and begin on the right foot. Music can be a great tool to start your day positively, so why not create a playlist of your favorite uplifting songs on Spotify? The right music can be a great tool to start your day positively, so why not create a playlist of your favorite uplifting songs on Spotify? Dr. Michael Bonshor, a music psychologist at the University of Sheffield, says the winning combination for a joyful score is: 1. A major key, 7th chords, 137 beats per minute, a strong beat, 4 beats in every bar, and a verse-chorus-verse-chorus structure. It’s what‌ makes “Good Vibrations” by the Beach Boys one of the world’s happiest songs. Here is my feel-good playlist! I listen to it daily!

Exercise

I exercise 3-4 days a week by swimming and dancing. Exercise can lead to the release of endorphins. An endless array of activities can make us happy. When we take part in regular physical activity, it can positively affect our mental well-being.

Regular exercise releases dopamine (DA), noradrenaline (NE), and serotonin (5-HT) which are the three major monoamine neurotransmitters that are known to:

• Reduce stress

• Ward off anxiety and feelings of depression

• Boost self-esteem

• Improve sleep

  Gratitude

A research project conducted by the University of California, Berkeley concluded after two decades of studying that individuals who devoted a few minutes each week to writing down five things they were thankful for (in a gratitude journal) either once a week for 10 weeks or two weeks every day consecutively while another group wrote only about their daily struggles. The groups who practiced daily gratitude felt more appreciation, joy, and hope for their futures. Also, their sleep quality improved. Those who documented their daily struggles did not experience the same results. When I started writing in a daily gratitude journal, my attitude completely changed- I realized how many blessings I had overlooked.

Train Your Brain

• Start your day by making sure you take time to ease into the day and prepare.

• Listen to upbeat, feel-good music (My happy music list is on Spotify)

• Daily active body movement, exercise, art, dance and comedy. Happy activities send a positive trigger to your brain. When we are physically active, the feeling that follows an activity routine releases the feel-good chemicals in our bodies. Being active releases endorphins.

According to Web MD, endorphins act as analgesics, diminishing pain perception. They are manufactured in your brain, spinal cord, and many other body parts and are released in response to brain chemicals called neurotransmitters. The neuron receptors endorphins that bind to them are the same ones that bind to pain medicine. However, unlike morphine, activating these receptors by the body's endorphins does not lead to addiction or dependence. Regular exercise releases dopamine (DA), noradrenaline (NE), and serotonin (5-HT) are the three major monoamine neurotransmitters that are known to

• Reduce stress

• Ward off anxiety and feelings of depression

• Boost self-esteem

• Improve sleep

A study at UC Berkeley found that people who took the time to write down five things they were grateful for in a gratitude journal weekly for 10 weeks or daily for two weeks reported feeling more gratitude, happiness, and optimism in the future. Additionally, their quality of sleep improved. In comparison, those who wrote about their daily hassles or life events did not experience the same effects. When I started a gratitude journal, my outlook changed dramatically- I saw MORE blessings I was taking for granted.

Self-awareness

Self-awareness is being conscious of yourself. Have you counted your blessings today? What do you enjoy? What positive thoughts can you focus on? Have you taken steps to make sure you experience daily joy? You don't need to rely on someone else to bring you cheer when you are most familiar with what puts a smile on your face. Playing and laughing are a priority for well-being! Plan it daily!