7 Anti-pieker tips (met gratis e-book)

Piekeren zou je misschien nog wel het beste kunnen omschrijven als de verkeerde kant op fantaseren. We piekeren allemaal wel eens en vooral ’s nachts is het piekeren moeilijk te stoppen. En probeer dan de volgende ochtend nog maar eens fris en fruitig op te staan. Gelukscoach Angela Becker heeft op haar site 7 anti-pieker tips opgenomen die je helpen om te stoppen met piekeren.

Heb je last van piekeren?

Piekeren is onrustig en zorgelijk nadenken. Het is een negatieve benadering van gebeurtenissen en situaties waardoor het normale denken zo beïnvloed wordt dat men moeite heeft tot een oplossing te komen. (Wikipedia)

Door piekeren kun je niet tot een oplossing komen omdat je in negatieve gedachtenpatronen vastzit. Het is daarom beter om met piekeren direct te stoppen. Dat is makkelijker gezegd dan gedaan. Daarom vind je hier 7 tips om beter te kunnen stoppen met piekeren.

7 Anti-pieker tips

  1. Gedachten stop

Die is een methode uit de gedragstherapie. Als je merkt dat je aan het piekeren bent roept hard op: “Stop”. Dat onderbreekt je gedachtenpatroon. Nu is het belangrijk om iets anders te doen.

  1. Zoek afleiding

Om niet weer terug te vallen in je gedachten is het belangrijk om direct iets heel anders te doen. Bijvoorbeeld iets met beweging. Als je beweegt – hardlopen of een andere manier van sporten – kun je niet zo makkelijk piekeren. De beweging zorgt tevens voor het aanmaken van endorfine waardoor je ook al beter gaat voelen. Of je zoekt afleiding in een hobby dat al je aandacht opeist of zoek contact met anderen.

  1. Ga bewust piekeren

Geef jezelf de ruimte om elke dag een half uur bewust te piekeren. Schrijf je gedachten in een speciaal “piekerboek” op. Als je dan opmerkt dat je aan het denken bent, onderbreek je gedachten en bewaar het voor je “piekeruurtje”. Zo kun je meer piekervrije tijd creëren.

  1. Wat zou X erover zeggen?

Neem een standpunt van een derde persoon in. Wat zou hij of zij erover denken en zeggen? Dat zou een goede vriend of vriendin kunnen zijn of iemand van wie je denkt dat die er op een goede manier mee om kan gaan. Het belangrijkste bij deze tip is dat je afstand creëert met jouw probleem door vanuit een ander perspectief ernaar te kijken.

  1. Oefen je in dankbaarheid

Accepteer en waardeer jezelf en je leven zoals het is. Het is goed zo als het is. Je kunt je verleden ook niet meer veranderen. Je kunt alleen de betekenis van je verleden herwaarderen. Om meer waardering te creëren maak een lijst van 10 dingen of ervaringen in je leven waar je dankbaar voor bent. Deze lijst kun je dan doorlezen als je jezelf met positieve emoties wilt opladen.

  1. Oefen je positieve focus

Om dit te oefenen kun je elke avond 3 positieve dingen opschrijven die je op die dag zijn opgevallen. Het kan zo simpel zijn als een leuk gesprek met iemand. Als je dit 1 week doet, zal je merken dat je steeds meer dingen opvallen die positief zijn.

  1. Ontwikkel je spirituele bewustzijn

Zie jezelf als onderdeel van een groter geheel. Het leven is er om jezelf te ontwikkelen en te ontplooien. Het is een geschenk. Ervaar jezelf als gezegend en als gedragen worden door het leven. Ook al voel je dat op dit moment misschien nog niet, maar dat is de realiteit! Je bent niet je gedachten, je bent niet je emoties, je bent niet je lichaam.

Wil je meer weten over dit onderwerp, download dan hier je gratis ebook Stoppen met piekeren:

http://www.gelukscoach-rotterdam.nl/stoppen-met-piekeren/

6 Wetenschappelijk bewezen redenen om meer te lachen

Uit onderzoek wordt steeds meer bekend over de positieve effecten van lachen op je gezondheid, relaties en zelfs je cognitieve vaardigheden. Op Mindbodygreen.com staat een artikel dat de 6 wetenschappelijk bewezen redenen om meer te lachen nog eens op een rijtje zet.

6 Scientifically Proven Reasons To Laugh More

Comedian Kevin Hart once said, “Laughter heals all wounds, and that’s one thing that everybody shares. No matter what you’re going through, it makes you forget about your problems. I think the world should keep laughing.”

But Hart’s words show that he’s more than just a talented comedian; in fact, he’s full of scientifically-backed wisdom. In particular, this statement shows that he has his finger on the pulse of current scientific research about laughter, and its positive effects on your health, relationships, and even your cognitive abilities.

Read on to learn some more specific reasons why you should have a good laugh as often as possible …

1. Humor can have a notably positive effect on your relationship.

Who doesn’t like to share a good laugh with their partner? Enough said.

But laughing with your significant other isn’t just fun. It’s actually a powerful force that can help strengthen your relationship. Humor can bring shared positive emotions, a feeling of connection, and defuse uncomfortable situations. In addition, one study found that in heterosexual couples, humor was associated with greater feelings of intimacy and relationship satisfaction amongst women. However, it is important to note that the type of humor associated with this is positive (supportive) humor, not the passive-aggressive humor or jabs that people sometimes use.

2. The ability to laugh and make others laugh increases your sex appeal.

Let me put it this way: if you have a good sense of humor, you may also have an easier time getting a date! In one study, participants read vignettes and then rated the characters on their attractiveness and desirability. Those who were perceived as having a good sense of humor were seen as more attractive and desirable as mates than those who had an average or lower sense of humor.

Another study showed that people who were rated as funnier had a higher number of lifetime sexual partners. The researchers concluded that from an evolutionary perspective, humor is associated with mating success.

3. Those who laugh more often have a greater sense of psychological well-being.

This finding seems pretty intuitive, and is supported by research. In a sample of patients with COPD (constructive pulmonary disease), having a sense of humor was associated with fewer depressive and anxiety symptoms, and a better overall quality of life.

Another study indicated that people who are able to laugh at themselves tended to be more cheerful overall, with a greater sense of wellbeing.

4. Being able to laugh in the face of challenges breeds resilience.

Setbacks and disappointments will happen in life, and being able to take a step back and laugh is associated with greater resilience. For example, one study based on a series of interviews with former Vietnam prisoners of war who exhibited good coping skills suggested that their use of humor was instrumental in being able to deal with their difficult pasts.

5. Humor can increase your pain tolerance … really.

Do you have an upcoming trip to the dentist or a surgery? Well, you’d better meet up with a funny friend or turn on a comedic TV sho, as laughter may just help you to deal with any resulting pain!

In a study of students, those who were exposed to humorous stimuli were found to have a greater ability to withstand pain compared to a control group.

An additional study indicated that increases in pain tolerance are likely due to the laughter that results when you see something funny (as opposed to the fact that they just say something pleasant). Why? It’s neurochemical: laughter causes the release of endorphins, which are nature’s natural stress and pain relievers.

6. Laughing makes you smarter.

Have some studying to do? You might just want to have a good laugh first. A study of healthy older adults found that those who were exposed to either a Red Skelton comedy or a montage of America’s funnest Home Videos showed better performance on a memory task compared to a control group who sat calmly for the same period of time. In addition, the humor group’s cortisol (stress hormone) levels showed a greater decrease than the controls.

So, if you want a fulfilling life, make sure to laugh well and laugh often. As Maya Angelou said “Laugh as much as possible, always laugh. It’s the sweetest thing one can do for oneself and one’s fellow human beings.”

Bron: Klik hier

12 Kleine dingen in het leven waar we intens gelukkig van worden

Door de #choosehappiness challenge is de redactie van tijdschrift JAN bewuster stil gaan staan bij hun eigen geluk. Ze werden uitgedaagd om iets te doen waar zijzelf én anderen gelukkig van zouden worden en besloten daarom eens wat vaker een gemeend compliment te geven aan een vreemde. Hieronder vind je nog 12 andere tips waar je anderen en jezelf gelukkig mee kunt maken. Choose happiness!

#choosehappiness: 12 (kleine) dingen waar we intens gelukkig van worden

In de drukte van alledag vergeten we nog weleens aandacht te besteden aan de kleinere geluksmomentjes.

Uiteindelijk heb je geluk zelf in de hand, zo vindt de meerderheid van de Nederlanders. Dat blijkt uit een onderzoek van Coca-Cola naar wat ons gelukkig maakt. Waar worden mensen gelukkig van? Goed contact met familie en vrienden is natuurlijk belangrijk, blijkt ook uit het onderzoek, maar andere punten die genoemd worden, zijn onder meer een positief zelfbeeld en tijd nemen voor jezelf.

Hier alvast 12 tips waar je anderen en jezelf gelukkig mee kunt maken. Choose happiness!

  1. Trakteer jezelf en je lover of beste vriendin op een avond bij een véél te fancy restaurant.
  2. Het voelt misschien als iets wat je alleen als kind of tiener deed, maar schrijf je in voor een teamsport. Zo leg je nieuwe contacten én het is een stuk leuker dan zwoegen in de sportschool.
  3. Ploeg door je kast heen en doe alles weg waar je niet meer gelukkig van wordt. Dit geeft je meer helderheid, rust én het geeft je een beter idee van je stijl.
  4. Stuur bloemen naar je moeder of vriendinnen zonder reden.
  5. Schrijf kleine briefjes met complimenten of grapjes en verstop ze in de jaszakken of tassen van vriendinnen, je partner óf juist een vreemde.
  6. Neem eens de tijd om iets te koken wat heel erg uit je ‘comfort zone’ ligt. Bijvoorbeeld altijd al willen leren hoe je écht lekkere Thaise gerechten maakt? Vanavond is jouw avond.
  7. Nodig je vrienden uit voor een avond bordspellen spelen. Door alle drukte ben je snel geneigd om je inner child kwijt te raken; op deze manier vind je ‘m terug.
  8. Trakteer jezelf op een beauty-dagje. Laat je wenkbrauwen onder handen nemen, laat je nagels mooi lakken of probeer eens een andere haarkleur… Heerlijk om zo verwend te worden, en naderhand voel je je mooier en zelfverzekerder.
  9. Spreek af met je vriendinnen van vroeger, neem allemaal foto’s mee van toen en haal al die leuke herinneringen op.
  10. Stel een sportdoel voor jezelf. Maak een trainingsschema en doe alles in je macht om je eraan te houden. Het is even zwoegen, maar naderhand ben je supertrots op jezelf.
  11. Ga wat drinken met iemand die je lang niet hebt gezien, of iemand die je nog niet zo goed kent. Wie weet bloeit er een mooie vriendschap op.
  12. Schrijf voor jezelf op waar je níet gelukkig van wordt en bedenk hoe je deze punten aan kunt pakken.

Wat doe jij om jezelf een geluksmoment te bezorgen? Daag anderen uit om ook eens stil te staan bij hun geluksmomentjes met de hashtag #choosehappiness op social media.

Bron: Klik hier

17 Gelukstips van een vader

Ik had net een leuk artikel gevonden over moeders toen ik besefte dat het zondag 21 juni (vandaag dus!) vaderdag is. Als je op zoek gaat naar leuke informatie over geluk en vaders is dit nog niet zo gemakkelijk te vinden, maar uiteindelijk vond ik deze 17 gelukstips die een vader aan zijn zoon gaf.

17 Daily Habits My Dad Insists Will Make You Happier and More Successful

Want to improve your life, one daily habit at a time? My dad offers some pretty good advice.

The other day my dad sent me an email with the subject line, “YOUR COLUMN.” (My dad is sometimes big on all-caps.) It began:

Bill:
In the tradition of 12 step programs and your excellent columns, I offer the following for your use, adaptation, or rejection.

My dad (Bill Murphy Sr., if you’re doing the genealogical math) has enjoyed business success as a lawyer who built his own firm, and who has worked for himself since the early 1970s. He and my mom raised five kids together, and they’re still going strong. They’re devoted to their grandchildren, and moreover my dad is a man who enjoys both his work and the rest of his life.

In fact, as I read his email, it occurred to me that he’s achieved many of the things that younger people tell me are among their goals in life. (Of course, I’ve been too close to realize it.)

My dad went on to offer four daily habits, each of which made great sense to me, and which I know he’s backed up with experience. However, I also know my dad well enough to realize that offering only four pieces of advice isn’t exactly his nature, so I racked his brain. Here’s what we came up with.

1. Carpe diem.

You know that this is Latin for “seize the day,” right? This is the first daily habit on my dad’s list. No matter how yesterday went–whether you had great triumphs or whether you wish you’d spent the whole day in bed, remember that every new day is a new opportunity. You can’t rest on yesterday’s accomplishments, and you never have to repeat yesterday’s mistakes.

2. Spend as much time as you can with the people you love.

Your spouse, your kids, your parents, your close friends–whoever they are–make sure that you find lots of time to spend time with the people you truly care about. If you want to feel really guilty about this, check out the calculator at seeyourfolks.com, which will calculate how many more times you’re likely to see your parents based on past experience and life expectancy. (We’ll wait here while you go give them a call afterward.)

3. At the same time, love the ones you’re with.

There are many different kinds of love, and here my dad is talking about showing respect and concern for the people you spend your days with. “That is simply, love everyone,” is how my dad put it, and he added a quote from Thomas Merton: “Love is our true destiny. We do not find the meaning of life by ourselves alone–we find it with another.

4. Work hard.

You can’t always determine what you get out of something, but you can often control what you put into it. When I was growing up and I’d be anxious over some school assignment or other project, my dad would usually ask me the same question afterward: “Did you give it your best shot? Then forget about it.”

5. At the end of the day, go home.

This one seems simple, until you start to realize how most of us are almost 100% on and accessible all the time now. Now, I’m not going to pretend that either my dad or I truly live up to this advice, but it’s a good goal to have.

6. Later, go to bed.

“Get the rest you need. Your body needs sleep–not just ‘rest and relaxation’–for it to work well,” my dad insists. He’s right of course–and it’s even become fashionable to admit that people need sleep.

7. Get some exercise.

My dad’s sport is swimming, and while he came to it late, my dad has the zeal of a convert. A few years ago he did a half-mile open water swim off the beach in Narragansett, R.I. Regardless of what sport or activity works for you, my dad advises, your day will be improved if you do something athletic. Science backs him up.

8. Have a little faith.

As a lawyer–the kind of lawyer who takes on real clients and tries real cases in court–dad has pretty much seen it all. He also has stronger religious (Catholic) faith than most people I know, perhaps in part because he’s had his faith tested in many ways. It helps immensely if you believe in something bigger than yourself.

9. Learn another language.

My dad studied ancient Greek and Latin in high school. More recently, in his 60s, he decided to try to learn Farsi, I guess to better understand what some of our nation’s enemies were saying about us. Whether you’re literally learning another language or simply learning how to do new things and to challenge your preconceptions, the lesson is clear: Keep learning.

10. Read every day.

In a few weeks, guess what I’ll get my dad for Father’s Day: a book, most likely something on the top of the New York Times nonfiction bestseller lists. It’s what I’ve been doing for decades, so why stop now? I can’t think of many people I’ve known who read more than my dad. Importantly, he usually reads about things that have nothing to do with his work.

11. Keep your wardrobe simple.

My dad gave me this advice years ago when I first started working–so of course I completely ignored it at the time. However, had I gone ahead as he’d suggested and bought a handful of white and blue shirts, for example, and worn them every day, it would have been one fewer decision to have to make in the morning. It looks like that kind of simplification worked for Steve Jobs and Mark Zuckerberg, anyway.

12. Shine your shoes.

Shined shoes make you stand out these days, because most people are so casual. You can probably substitute something else for this habit. Just pick things that advertise to the world that you take care of small things. So maybe you also take care of bigger things.

(Here’s a text from my dad a few hours before this column ran: “Just read it again. On point 11, change ‘one less decision’ to ‘one fewer decision.’ Your grammar is wrong. Then, point out this message as an example of point 12.”)

13. Tell the people you love that you love them.

Hey, we’re back to love. Don’t just spend time with the people you love, as advised back in No. 2. Make sure you actually tell them that you love them. For example, when I talk to my dad, he’ll tell me to tell my wife that he loves her. Unnecessarily but amusingly, he’ll add that I should be sure to mention that he means he loves her “appropriately.”

14. Don’t worry.

This is one of those do-as-I-say-not-as-I-do pieces of advice, as my dad is in fact pretty good at worrying about things. That said, worrying rarely improves the odds of good things happening, and can actually diminish those odds.

15. Be kind to animals.

My dad has had dogs since he was little. He treats animals well. His advice? If you want to treat a dog well, treat it like a dog. Don’t try to make it into something it isn’t, and doesn’t want to be (for example, a little human being). Help it become the best possible version of itself.

16. Find good assistants.

For many years, my father had the same, excellent secretary. He taught me long ago that even during the times when you’re working by yourself, you have to be willing to depend on others for help. The most productive people in the world often succeed because they refuse to do some things.

17. Repeat as needed.

This is perhaps the most important bit of advice on my dad’s list, so it’s fitting to have saved it for last. None of these items are actions so much as they are behaviors. The first time you commit to them, you won’t see results. Over a lifetime, however, they can greatly improve your life. Aristotle put it best: “We are what we repeatedly do. Excellence is not an act, but a habit.”

Bron: Klik hier

Gratis meditatie app Omharmonics

omhAls je (al) mediteert of je bent nieuwsgierig om te beginnen met mediteren, misschien is dan de gratis meditatie app Omharmonics iets voor jou. Mindvalley, een van de grootste on-line bedrijven op het gebied van persoonlijke ontwikkeling, heeft deze app ontwikkeld zodat (nog) meer mensen de positieve effecten van meditatie kunnen ervaren. Download de app door hier te klikken. En laat het ons weten wat je er van vindt!

De 5 belangrijkste kenmerken van gelukkige stellen

Het hebben van een (goede) relatie draagt in hoge mate bij aan het geluk van mensen. Maar als je naar de cijfers kijkt eindigt ongeveer een derde van alle huwelijken in een echtscheiding. Het blijkt dus nog niet zo gemakkelijk te zijn om een gelukkige, langdurige relatie te hebben. Onderstaand artikel (dat op Mindbodygreen.com staat) beschrijft de 5 kenmerken van koppels die voor langere tijd bij elkaar blijven. Mocht je naar aanleiding van dit artikel zelf aan de slag willen met je relatie dan kun je aan het eind van het artikel een worksheet downloaden en twee oefeningen (al dan niet met je partner) doen.

The 5 Characteristics Of Couples That Last

As a coach and soon-to-be therapist, I spend a great deal of time and energy studying relationships: what helps them to succeed, what leads to their expiration, and what impedes their growth.

The more I learn about these issues, the more challenging it gets. To be honest, the project of studying relationships while being in one is kind of like Googling a symptom and diagnosing yourself with every known disease. It ain’t easy.

In fact, learning about what it takes to be in a successful relationship while being in a committed partnership is, at best, laced with frustration and growth; and at its worst, it’s a recipe for disaster.

Most of us know that the beginnings of most relationships tend to be filled with romance, passion, and cheese plates, and that this “honeymoon phase” inevitably ends. Yet “successful” couples last for a reason. Over time, they work together as a team to create a loving and comfortable companionship. While everyone is different, I think the recipe for lasting love is fostered by certain qualities ….

Based on my studies, here are the five characteristics of couples that last:

1. Dedication

A skilled clinician can tell within 10 minutes of meeting a couple whether their relationship stands a chance. How? By asking a simple question, “How committed are you to making this work?” Each partner’s commitment to the relationship not only informs whether they will last, but the overall level of satisfaction for both partners.

Let’s face it: relationships take work! Both partners need to be ready to work together, not against each other. That said, it’s important to note that high conflict doesn’t make for a bad relationship necessarily. It’s about whether the conflict gets resolved or shoved to the side (and results in a Pompeii-esque eruption). As long as both parties are willing to work for it, there’s a good chance they can make it work.

2. Appreciation

Couples who stay together happily don’t just love each other, but they actively appreciate each other. I don’t care what Disney says: love is not enough. Successful couples admire and genuinely respect each other’s point of view, values, and goals. It’s a practice, and it requires a sustained effort.

3. Empathy

Empathy, as opposed to sympathy, is understanding how others feel from their perspective, rather than projecting our own emotions onto another’s situation. Happy couples actively work to understand and validate one another’s emotional states. This, in turn, increases prosocial behaviors (such as helping, volunteering, and expressing concern). Stepping outside of yourself, on occasion, is essential for making your significant other feel, well, significant!

4. Sexual Attraction

We’ve been conditioned to believe that attraction inevitably fades in time. As men approach middle age, testosterone declines and it may take more time and work to create excitement. Women, on the other hand have proportionately more estrogen and enter what I like to call their dirty thirties (or filthy forties).

This increase in desire coupled with the male’s decline can impact one’s self-esteem and the relationship itself. At that point, attraction becomes even more important. The good news is that chemistry increases when both people share why they are attracted to the other person, whether that be physically or emotionally.

5. Companionship

Happy couples enjoy spending time together. No, I’m not just talking about sitting next to each other while watching reruns of Family Guy and eating takeout. I mean actually spending quality time together and making it a priority.

Of course, sometimes we get tired and want to laze around with our partner. And that’s OK. But the same way communication in relationships takes work, so does making time for intentional quality time.

This may sound obvious, but you’d be surprised how many couples only hang out while running errands, discussing daycare, or fighting about who left the cap off the toothpaste.

Want to make your relationship last? Share some of your tips and tricks in the comments below

And for more from Amita, download the 7 Skills To Improve Any Relationship Worksheet.

Bron: Klik hier

5 Gemakkelijk toe te passen gewoonten voor een gelukkig leven

Aan het begin van het jaar maak je vaak goede voornemens, zoals afvallen, op zoek naar een andere baan of meer tijd met je gezin doorbrengen. Helaas lukt het vaak niet om je aan deze nieuwe voornemens te houden en verval al weer snel in je oude patroon. Om echt dingen in je leven te veranderen moet je gewoonten ontwikkelen die tot een meer gelukkige levensstijl leiden. Op habitsforhappiness.com staan 5 van deze gewoonten beschreven.

5 Habits For a Happy Life

If you are like most people, you have made some New Year’s resolutions to improve various parts of your life.  You may be set on losing weight, earning more money or even finding the perfect mate.

However, if you are interested in living a happier life, it’s likely that none of these resolutions alone will do the trick.

The key to being happy is to develop habits that will help you lead a more happy lifestyle.  It doesn’t matter how much weight you lose or how much money you earn, if you aren’t happy now, you probably won’t be happy then.

Have you ever worked hard on a goal that you thought would make you happy once reached, only to be disappointed once you actually reached it?

Perhaps you thought finding the perfect mate would turn your life around and make you the happiest person on earth.  However, once you found the ideal mate, you were happy for a while but after the new wore off, it was back to life as usual.

So what can you do to ensure a happier life?

The following 5 habits will help you increase the level of happiness in your life.

1. Be grateful

I consider this the most important habit you can have if your goal is to live a happy life.  You must be grateful each and every day for all that you have.  We all have things that we can be grateful for.

The key is to write down the things you are grateful for and look at them on a regular basis.  It’s important to plan out a time each day in which you look over those things you are grateful for.

A simple habit you can develop is to pick out just one thing you are grateful for each and every day and make that your focus the entire day.

An example would be choosing to be grateful about being healthy.  When you awake in the morning, you’ll choose this theme and then focus on it all day.

When you have a down moment, consider how healthy you are.  Consider how fortunate you are to have been given a healthy life and choose to be grateful and happy about such an awesome win.

2. Find new friends

You may have a lot of friends but how many of them support your decision to be happy?  Are you bombarded by gossip or negativity all day?

If so, you may want to consider finding a group of people that you can be around on a regular basis that can help to build you up.  We all need people in our lives who are positive and moving in the same direction that we are.

In fact, once you decide to develop habits that will bring more happiness into your life, you may be forced to find new friends.  Many people will try to tear you down if they see you happier than they are.

Take note of this and remember that you and you alone are in charge of the happiness you feel in your life.

3. Read more

Are you a reader?  If not, you may want to consider it.  Reading is not only good for the mind but it also keeps you from engaging in other activities that may have a negative impact on your life.

Activities like watching TV, browsing social network sites or having idle chit chat with friends have their places.  However, it’s important to make some time for some quality reading and learning in order to expand your mind.

It’s also important to read positive and inspirational books.  When I refer to reading, I’m talking about books that could potentially change your life.  Here are a few of my favorites.

– How to Win Friends and Influence People

– Happiness: A Guide to Developing Life’s Most Important Skill

– The Magic of Thinking Big

– Happier

– You Can Be Happy

– 20,000 Days and Counting

4. Exercise regularly

Exercising is very important for developing more happiness in your life.  It’s no coincidence that people who take their health seriously, have more confidence, feel better and are generally more happy.

It’s hard to be happy when you are out of shape, overweight or just generally down and out due to low amounts of physical activity.

Exercise increases the blood flow to the brain and also increases serotonin and other “feel good” chemicals needed for proper brain function.  If you are not getting enough physical activity, you are likely feeling the effects.

Whats more, many people who do not exercise, also maintain poor diets.  Combine these two together and it’s easy to see why people like this are so unhappy.

My advice is to get involved in a regular exercise program.  It doesn’t have to be exhausting or even overly time consuming.  A solid 20 minute workout can be very effective and is certainly better than doing nothing.

Remember, being happy is about developing the right habits.  Developing the habit of exercising whether it’s 5 minutes or 45 minutes.  Make this a part of your life and you’ll begin to see how it can increase your level of happiness.

5. Change your morning routine

I’m a firm believer that your day is determined by how your morning starts out.  If you roll out of bed after hitting the snooze button 10 times, suck down 3 or 4 cups of coffee and then hurry off to your job, there is no doubt that your day is not going to be productive.

On the other hand, if you get up earlier, read a few pages of a good book, take a few moments to meditate on the things you are grateful for and plan out your day, you will be much more prepared to face the day no matter what it brings.

I challenge you to give this a try and see how much better it makes you feel.  I incorporated this habit into my own life a few months back and I have definitely felt the benefits of it.  It has increased my productivity and in turn, my level of happiness.

Some ideas to incorporate into your morning routine include reading, listening to personal development programs, meditating, praying, practicing gratitude, exercise, creating a nutritious breakfast or planning how you want your day to go.

I am confident that if you’ll make an effort to be more mindful of your morning time, you’ll bring more happiness and joy into your life.

This is your time!  It’s the time for you to change your habits in order to increase the amount of happiness you experience in your life.  Being happy is no accident.  You must work at it by becoming more aware of your daily actions.

I urge you to get started with these simple habits and also any other habits that may work for you.  The important thing is to get out of your comfort zone in order to develop new habits.  You’ll be glad you did!

Bron: Klik hier

Maakt geld gelukkig?

Zijn mensen in een welvarend land gelukkiger dan mensen in een arm land? Doorgaans wel, zo toont nieuw onderzoek aan. Maar dat geluk heeft grenzen: wanneer het bruto binnenlands product per hoofd rond de 26.000 euro ligt, piekt het geluksgevoel, om bij een hoger inkomen vervolgens weer te gaan dalen. Lees onderstaand artikel (dat op scientias.nl staat) over de relatie tussen geld en geluk.

Maakt geld gelukkig? Ja, tot een slordige 26.500 wel!

Dat blijkt uit een onderzoek van de universiteit van Warwick. Het nationale geluksgevoel van een land stijgt, naarmate het bruto binnenlands product per hoofd stijgt. Maar dat is geen onbegrensde stijging. Op het moment dat het bruto binnenlands product per hoofd in rijkere landen zo’n 36.000 dollar (ongeveer 26.515 euro) bereikt, begint het geluksgevoel weer af te nemen. “Onze nieuwe analyse heeft een verrassende conclusie die nog niet eerder is getrokken,” aldus onderzoeker Eugenio Proto. “Namelijk dat de tevredenheid na een bepaald niveau van rijkdom daalt.”

Ambities
En dat is ook goed te verklaren, aldus de onderzoekers. “Een hoger bruto binnenlands product leidt tot hogere ambities.” Mensen willen meer en hebben het idee elkaar te moeten aftroeven: de buurman een nieuwe auto? Wij ook een nieuwe auto! “Het verschil tussen het eigenlijke inkomen en het inkomen dat we zouden willen hebben, vreet aan ons geluksgevoel.”

Het bruto binnenlands product per hoofd in 2012. Hoe roder hoe rijker. Nederland heeft een bruto binnenlands product per hoofd dat rond de 35.000 euro ligt. Afbeelding: Sadib (via Wikimedia Commons).Het bruto binnenlands product per hoofd in 2012. Hoe roder hoe rijker. Nederland heeft een bruto binnenlands product per hoofd dat rond de 35.000 euro ligt. Afbeelding: Sadib (via Wikimedia Commons).

Afgevlakt
Uit het onderzoek blijkt onder meer dat mensen in een land met een bruto binnenlands product per hoofd onder de 6700 dollar in vergelijking met mensen in landen met een bruto binnenlands product per hoofd van 18.000 dollar doorgaans twaalf procent minder geneigd waren om melding te maken van het hoogst mogelijke geluksgevoel. Het geluksgevoel stijgt dus naarmate we rijker worden. Maar zodra landen een bruto binnenlands product per hoofd van 20.400 dollar bereikten, was die stijging niet meer zo duidelijk. Er is sprake van afvlakking.

Het onderzoek is met name interessant voor overheden. “Of geluk te koop is, is een vraag die veel overheden bezighoudt,” aldus Proto.

Bron: Klik hier