It’s pouring rain, you’re up against a deadline and in truth, your bum is big in all your clothes. While you can’t control everything in your life, you can do a lot to boost your mood.

According to psychology professor Sonja Lyubomirsky, author of ‘The How of Happiness,’ up to 40% of our happiness is determined by how we react to life.

Putting your mind to it

The mindfulness living skills I teach my clients focus on being in the present moment. This is a Buddhist concept, that there is no other time but right now. We do well to live in the present, being fully absorbed at each moment, no matter what we are doing. This releases us from anxiety as there is usually nothing worrying about ‘right now’ – it’s our thoughts of the past and fears for the future which cause distress. The past can’t be altered, and living well improves resilience for facing the future.

Using Mindfulness is not a new idea. 2,000 years ago the Greek philosopher Epictetus said: ‘We are disturbed not by events but by the views we take on them.’

Most of us rehash old thoughts and memories, dwelling in the past or worry about the future. Rumination makes a bad mood worse. Ready to break this cycle? Focus on finishing a project, getting exercise, cleaning, playing with a pet, singing, reading, baking, gardening, or checking out a museum exhibition. You get my drift … do something different, that doesn’t require company or cash. TV can be mindless, so maybe a comedy dvd will get you laughing instead.

When nothing seems to be working out, remind yourself that things change with time.

Ask yourself ‘Can I change anything?’ If yes, do what you can to feel empowered.

If no, ask ‘Can I accept the situation?’ A different perspective may allow new solutions to reveal themselves.

Fast thinking

Feeling down is characterized by slow thinking, so why not try speeding it up to feel better? Read rapidly. Give yourself timed deadlines to finish routine tasks. Listen to upbeat music to get you moving quickly. Supermarkets play livelier music at peak times to keep shoppers moving.

Wonderful

My mentor, Dr Jack Gibson, was writing another book when he died in his early nineties, getting to grips with Word. Enthusiasm for life and learning made him a charming and delightful companion. His curiosity, about a new hotel in Naas, led us to gate-crashing a party one summer Friday. That’s another story! Curiosity and learning keep your mind fresh, give great pleasure and make for serendipitous new adventures.

Gratitude

Being grateful and appreciative works both ways. When you thank someone sincerely there is a shared moment that lifts the mood for each. Why? Dopamine, the happy reward chemical, is released in the brain, and a smile usually follows! This works best when it is a genuine, heart-felt gratitude.

Train of thought

Our brains are like tape recorders, replaying the same negative thoughts, which lower the mood. When we learn to challenge the truth of them …”I’m an dreadful cook” becomes “I don’t like cooking, but I get everyone fed.”

Get out there

Random acts of kindness boost your mood. As simple as opening a door, retweeting or letting a car out in front of you, it costs nothing. According to Prof. Lyubomirsky ‘people who perform regular acts of kindness show significant increases in happiness.’

Drop the draggers

Bad vibes from moaning begrudgers are catching – it’s called ‘emotional contagion. Choose to be around people who are pleasant, positive. and value you. Keep a healthy mix in your life to balance out those you didn’t choose, like a challenging boss or relative.

Set it up

Act as if you are a buzzy extrovert and you’ll have a lot more fun at events. This can take you out of yourself and into interesting company. Chat to strangers and you’ll discover a new confidence. We are social beings who thrive on interaction and variety.

Mindfulness for Medics

“The term ‘Mindfulness’ refers to a quality of awareness that includes the ability to pay attention in a particular way: on purpose, in the present moment, and nonjudgmentally. Mindfulness includes the capacity for lowering one’s own reactivity to challenging experiences; the ability to notice, observe, and experience bodily sensations, thoughts, and feelings even though they may be unpleasant; acting with awareness and attention (not being on autopilot); and focusing on experience, not on the labels or judgments applied to them”. – M. Krasner et al., 2009.

“Working memory is an important feature of mind-fitness. Not only does it safeguard against distraction and emotional reactivity, but it also provides a mental workspace to ensure quick and considered decisions and action plans.”

Amishi Jha, Professor, University of MiamiWhen I set up my practice 26 years ago I asked the question, ‘Who cares for the carers?’ Doctors, nurses and midwives face challenging work loads, increased litigation and the dangers of burnout. I find that mindfulness living skills resonate well with them for improving morale, clinical judgement and empathy.

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