When you value yourself, you believe you are deserving of respect, love, and success, and you are willing to invest your time and energy into bettering yourself and working towards your goals. Though developing your sense of self-value can be a long-term journey, there are many things you can do to work towards valuing yourself more. 

This article will dive into what self-value is, why it is so important, and some things you can do to increase your sense of self-value. 

What does it mean to value yourself?

Self-value and self-worth are two concepts that are often used interchangeably.

Self-worth is defined as “the sense of one’s own value or worth as a person”.

Self-value goes beyond regarding yourself as worthy or important. As Stonsy (2014) states, “self-value is more behavioral than emotional, more about how you act toward what you value than how you feel about yourself compared to others”.

To have self-value means you not only recognize yourself as inherently worthy but are also willing to invest your time and energy into nurturing and sustaining yourself.

Valuing yourself by putting your needs and desires first is not selfish; it is an integral step to strengthening both your belief in yourself, as well as improving important relationships in your life. Having strong self-value plays an essential role in how you see and treat yourself every single day.

The concept of ‘valuing yourself’ means that you believe you are worthy of love, respect, success, happiness, and all things good. It means you believe in your capabilities and recognize the innate strengths and resilience within you. If you value yourself, it makes it easier to take actionable steps towards growth and achieving your goals.

Valuing yourself does not mean you devalue others. In fact, having a strong sense of self-value means that you also value others, and extend your self-nurture and self-care to the relationships and communities present in your life.

By the way: Do you find it hard to be happy and in control of your life? It may not be your fault. To help you feel better, we’ve condensed the information of 100’s of articles into a 10-step mental health cheat sheet to help you be more in control.

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Why is it so important to value yourself?

Believing in your value is a crucial element of living a life where you feel good about yourself with no influence from another person or external source.

Valuing yourself first allows you to understand and believe you are worthy of love, affection, and good things in life. When you believe these things, it becomes easier to appreciate validation and recognition from the outside world when it comes. 

If you do not value yourself, no amount of love, appreciation or recognition from external sources will satisfy you. Rather, devaluing yourself will lead you to believe that you are not deserving of such accolades.

Additionally, it can also lead you to experience more negative self-talk and experience more self-esteem and self-image issues.

A study conducted at the University of Michigan found that college students who based their self-worth on external sources, such as appearance, approval from others, and academic stress, reported higher stress, anger, academic issues, and relationship conflicts and had higher levels of drug and alcohol use, as well as symptoms of eating disorders. 

Additionally, the same study found that students who based their self-worth on internal sources, such as being a virtuous person or adhering to moral standards, were found to do better academically, and were less likely to use drugs or alcohol, or develop eating disorders.

Another study found that those with high self-esteem suffer less emotional distress when encountering negative feedback from others. The research clearly illustrates the importance of building a strong sense of internal self-value, rather than basing your self-worth and value on outside sources. 

Ways to value yourself more

Building up your sense of self-value is no small feat, but thankfully there are things you can do to help.

1. Stop comparing yourself to others

We all do it; it is natural to compare yourself to others and think that you are not doing enough or are lacking in some aspect of life.

Comparing yourself to others can have detrimental impacts on your sense of self-value and overall mental health.

It does not matter what other people are doing, what they think of you, or what they have accomplished. Your personal sense of self-value is far more important to nurture and maintain.

Although it is easier said than done, when you stop comparing yourself to others you can begin to focus on your own unique path, your goals, and what you personally value in life.

If you need pointers on this aspect of your life, here’s our article on how to stop comparing yourself to others.

2. Set boundaries!

Your self-value and the boundaries you set for yourself go hand in hand.

Setting personal boundaries for yourself means that you get to define how you would like to be treated by others. They allow you to protect yourself from being taken advantage of or mistreated.

Having a strong sense of self-value combined with secure boundaries shows that you respect yourself and that you expect the same respect from others. 

Sometimes it can feel uncomfortable to set a boundary, as we feel like it can be mean or selfish (it is not!). However, you are doing yourself a disservice if you are not establishing clear and respectful boundaries in your life, as it can often lead to a pattern of neglecting yourself in order to appease others or tolerating disrespectful or harmful behavior.

The more you are able to practice boundary setting in your life, the more people will treat you with the respect and kindness that you deserve; and those who are unable to abide by those boundaries may not be conducive to the healthy relationships you need and want in your life.

Here’s how to set boundaries in your life with others in 5 simple steps.

3. Challenge your negative self-talk

Our internal voice plays a significant role in how we see ourselves, others, and the world. Everyone experiences negative self-talk from time to time; it is natural!

What’s important is being able to recognize and challenge your critical self-talk. If you continue to let your inner critic thrive with no challenge or intervention, you will begin to believe these thoughts and treat them as a fact. To build and sustain a strong sense of self-value it is important to be able to first identify when negative self-talk is occurring.

Some common forms of negative self-talk include:

• Personalizing: personalization means that you believe that you are to blame for something even if you had little or nothing to do with the outcome, or it is beyond your control. Some examples of personalization include thoughts like “everyone is mad at me” or “it’s all my fault”.
• Catastrophizing: this happens when you automatically assume the worst-case scenario is going to happen. For example, “I am not in the mood for hanging out with my friends, but if I don’t go to the party, they will not like me anymore and I will be lonely forever”.
• Filtering: filtering means that you amplify the negative parts of a situation and ignore the positive. For example, you just finished playing a soccer game and your coach compliments your performance multiple times. He also adds one piece of constructive criticism. Instead of accepting and appreciating positive feedback, you can only focus on constructive criticism.
• Polarizing: when you are experiencing polarizing self-talk, it means you only see things as good or bad. An example of polarizing thoughts is thinking that you have to be perfect or else you are a failure.

These types of negative self-talk can be difficult, but there are things you can do to conquer them. Some common questions you can ask to challenge your negative thoughts include:

• Is there any evidence to support this thought?
• Is this thought factual? Would it be accepted as a fact by other people? 
• Am I jumping to conclusions? 

4. Seek therapy

Exploring therapy as an option to strengthen your sense of self-value can be extremely beneficial.

Studies show that low self-worth, self-esteem, and self-value can be effectively addressed through therapy.

For example, a case study researching the effectiveness of Cognitive Behavioural Therapy (CBT) for an individual experiencing low self-esteem, depression, and anxiety showed that after completing a course of therapy, they no longer met the diagnostic criteria for any mental health disorder and showed clinically significant improvement in their symptoms.  

A therapist can help you to understand the underlying reasons for issues you may be experiencing, including struggling with your self-value and worth.

A therapist can offer a new perspective and assist you in developing the skills to challenge negative self-talk, address past trauma that may be a contributing factor to low self-value, and develop healthy coping strategies.

If you need more convincing, here’s our article on the ways therapy can help you live a happier life.

5. Cultivate gratitude

Gratitude is a powerful tool in enhancing self-value. Start by acknowledging the positive aspects of your life and your personal achievements, no matter how small. This practice shifts focus from what you lack to what you have and are capable of, fostering a deeper appreciation for yourself.

Create a daily routine of listing three things you are grateful for about yourself. This could be related to your character, achievements, or how you’ve overcome a challenge. Regularly recognizing your own worth in this way reinforces self-value and builds a positive self-image.

If you want more tips to cultivate gratitude, here’s one of our articles on how to be more grateful.

6. Embrace self-compassion

Self-compassion involves treating yourself with the same kindness and understanding that you would offer a good friend. It’s about recognizing that imperfection is part of the human experience and not being overly critical of yourself.

Practice self-compassion by speaking to yourself in a gentle, reassuring voice, especially in times of failure or difficulty. Replace self-criticism with self-encouraging words.

Additionally, engage in activities that promote well-being, like meditation or spending time in nature. This approach nurtures a compassionate relationship with yourself, enhancing self-value and emotional resilience.

By the way: If you want to start feeling better and more productive, I’ve condensed the information of 100’s of our articles into a 10-step mental health cheat sheet here.

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Wrapping up

Having a strong sense of self-value is one of the best things you can do for yourself. Although it can be difficult to value yourself at times, there are positive steps you can take to build up your sense of self-value. By implementing some of the strategies discussed in this article, you can take steps toward positive change, and recognize that you are deserving of respect, love, happiness, and success.

What do you think? Do you find it hard to value yourself? Or do you want to share your own tip on what helped you find your value? I’d love to hear from you in the comments below!

Jessie Faber Author

Writer, athlete, social worker, and professional thrift shopper. Born in Canada, but currently living my dream playing professional soccer in Greece. Passionate about mental health advocacy, sewing, singing, and playing guitar.

The post 6 Simple Ways to Value Yourself More (and Build Self-Esteem) appeared first on Tracking Happiness.

When we are distressed, we are usually in ‘autopilot’ mode. We are not aware of what is happening in the present moment, but automatically stress over past events, or predict future events. Being present in the moment helps you to interrupt the automatic thoughts that come when you are in autopilot mode. Bringing our focus to the present may help with reducing distressing moods and thoughts.

This article will explore what it means to be present, why it is so integral to our well-being, and provide some tips that you can integrate into your life to focus on the present.

What does it mean to be present?

Being present in the moment means enhancing your awareness of what is happening right now, and letting it happen without judgment. When we think of staying present, we often think of mindfulness, which is the state of being conscious or aware of something.  

Mindfulness and meditation expert James Baraz says being present means the following:

Being present is simply being aware of what is happening right now without wishing it were different; enjoying the present without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t).

James Baraz

When we are in the present moment, we are fully aware of the current situation without letting internal thoughts take us to another place. This does not mean that we must be present all the time. In fact, being present all the time is not realistic and would be quite difficult.

However, it does mean that we can enhance our ability to remain present, and this can be particularly useful during moments of distress.

Why is being present so important?

Staying in the present moment can play a significant role in staying happy and healthy. Studies show that being present can help with symptoms of anxiety and depression.

A meta-analytic review of the effects of mindfulness-based therapy on depression and anxiety shows that mindfulness-based therapy is an effective intervention for treating anxiety and mood issues.

The authors highlight:

Experiencing the present moment nonjudgmentally and openly can effectively counter the effects of stressors because excessive orientation toward the past or future when dealing with stressors can be related to feelings of depression and anxiety.

Another study showed similar findings, illustrating that being present in the moment helps to reduce worrying, rumination, and mood issues.

Sometimes when we are in autopilot mode, certain negative thinking patterns can become a habit, and it becomes easier to get trapped in such patterns of thinking. By becoming more aware of our feelings, body sensations, and thoughts in the present moment, we can avoid falling into automatic patterns of thinking that may worsen our mood.

Being present is integral to our well-being as it can help us to cope with difficult life events and daily stressors. A 2016 study found that present-moment awareness is associated with enhanced responses to daily stress and stressful events in the future. Additionally, a study from 2020 explored the benefits of meditation and mindfulness during times of crisis such as COVID-19. The authors demonstrate that meditation and mindfulness techniques can offer a helpful way to cope with change, uncertainty, and crisis. 

The pandemic has changed so much of our daily lives and caused additional fear, anxiety, and depression among the general population. With so many circumstances beyond our control, practicing being in the present moment without fear of the future or ruminations about the past can help us to cope with difficult circumstances beyond our control.

By the way: Do you find it hard to be happy and in control of your life? It may not be your fault. To help you feel better, we’ve condensed the information of 100’s of articles into a 10-step mental health cheat sheet to help you be more in control.

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What are some ways to be more present?

Being present at the moment takes time and practice. Below are four things we can do to increase the present moments in our lives.

1. Try a mindfulness meditation

Mindfulness meditation involves paying attention to your thoughts and sensations without judgment. There are several types of mindfulness meditations you can try, both on your own or guided by an instructor.

An example of a mindfulness meditation exercise you can do alone is a ‘five senses scan’. Pay attention to your senses; sight, sound, smell, taste, and touch. Notice what you see around you, what it tastes and smells like (even if it smells/ tastes like nothing), notice the sensation of touch in your environment and the noises you hear. If there are thoughts interrupting this exercise do not judge or fight them.

Allow them to happen and then let them pass through. This exercise brings you to the present moment and may help to calm your mind.

If you prefer a guided mindfulness meditation there are many resources online, including this 10-minute meditation. Mindfulness meditation can take patience and time to master, so try and integrate this practice into your life as much as possible. You can start with once a week, and gradually work your way up to daily practice.

2. Take a break from social media

In today’s day and age, our lives heavily rely on or involve social media. You may receive constant notifications throughout the day, making it difficult to live in the present moment. It’s also one of the primary reasons we compare ourselves to others (which is not a good idea).

Avoiding social media altogether can be difficult, and not possible for some. However, limiting social media time, even if it is just taking a short 10-minute break can help you to stay in the present moment, and reconnect with the here and now.

3. Enjoy the present moment

We spend so much time looking forward to something that may happen in the future or worrying about things that have happened in the past. It is easier for us to stress over unpleasant events than to appreciate the good things that happen. 

Enjoying the present moment can be as simple as appreciating the feeling of the sun on your skin, getting coffee with a close friend, or even a stranger smiling at you. When you pay attention to pleasant events happening at the moment it can help to balance our emotions and let go of distractions such as negative thoughts and feelings.

4. Interrupt rumination cycles as they happen

Rumination involves repetitively focusing on feelings of distress or negative thoughts. When we are ruminating, we are often fixating on problems, emotions, or experiences, without taking action to address the issue at hand. Interrupting rumination cycles as they happen can help us to stay present and reconnect with what is happening in the here and now. Here’s an article that specifically helps you deal with rumination.

It does not mean that the issue will be resolved and that our negative emotions will magically disappear. However, it does allow us to take a step back from the cycle of rumination and calm the negative emotions. When you feel a sense of calmness or relaxation it is easier to address the situation that led to the rumination in the first place.

If you are interested in learning some helpful tips to stop ruminating, check out this article! 

5. Engage in creative activities

Finding a sanctuary in creative activities can be a refreshing way to anchor ourselves in the present. Whether it’s painting a canvas with vibrant hues, crafting a piece of pottery, or penning down a poem, immersing oneself in a creative endeavor can be a gateway to experiencing the richness of the moment.

It’s not about creating a masterpiece, but about enjoying the process, feeling the materials in your hands, and expressing yourself freely.

The key is to be fully engaged in the activity, letting your senses soak in the experience without judgment. If thoughts about the past or future start to creep in, gently bring your focus back to the task at hand. Over time, you might find that these creative sessions become a cherished oasis of presence and joy in your routine.

6. Outdoor activities and nature walks

Nature has a magical way of grounding us in the present moment. The simple act of stepping outside and immersing ourselves in the natural world can be a potent antidote to the stresses of modern life.

The rustle of leaves, the fragrance of blooming flowers, and the sight of fluttering butterflies can be simple yet profound reminders to slow down and savor the present.

To make the most of this, plan regular outings where you can be in close contact with nature. Leave your gadgets at home or switch them off to avoid distractions. As you walk, make a conscious effort to notice the details around you – the texture of bark, the pattern of leaves, the songs of birds. You might even carry a journal to jot down your observations or sketch the scenes you encounter.

This practice not only fosters a deeper connection with the present moment but also nurtures a sense of wonder and appreciation for the natural world.

By the way: If you want to start feeling better and more productive, I’ve condensed the information of 100’s of our articles into a 10-step mental health cheat sheet here.

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Wrapping up

Learning to live in the moment requires us to slow down and appreciate the here and now. It can take time, patience, and energy, but in the end, the benefits you can experience by being present are worth the effort. Start small; try one of the tips in this article, and then work your way up to establishing a daily routine that incorporates strategies to increase your ability to stay present.

What’s your take on trying to be more present in life? Do you find it hard to enjoy the present without worrying about anything else? I’d love to hear from you in the comments below!

Jessie Faber Author

Writer, athlete, social worker, and professional thrift shopper. Born in Canada, but currently living my dream playing professional soccer in Greece. Passionate about mental health advocacy, sewing, singing, and playing guitar.

The post 6 Actionable Ways to Be More Present (Backed by Science) appeared first on Tracking Happiness.

During times of hopelessness, it may feel impossible to be optimistic about the future. However, finding the strength to find hope is crucial to maintaining your well-being and moving forward with your life. Thankfully, there are things you can do to battle the feeling of hopelessness and make life feel a bit more manageable.

In this article, I will explore what it means to find hope, why it is important, and provide some helpful strategies you can use to help you find hope during tough times.

What does it mean to have hope?

When we have hope it means we want an outcome to happen that will improve life in some way. Finding hope can make you feel less helpless and more optimistic about the future, which can make a difficult situation feel a bit more bearable.  

Finding hope may signify different things to different people, depending on one’s perspective. For some, hope is spiritual or religious, placing your hope and faith in a higher power. For others, hope can entail attempting to maintain a positive outlook on a situation, despite how terrible it may seem.

Finding hope requires resilience. It is accepting that the current situation is difficult but recognizing that it will not always be this way and that you have the strength within you to overcome it.

Why is finding hope important?

When we are not able to find hope, it can be detrimental to our mental and physical health.

Feeling hopeless can leave you feeling stuck, anxious, and depressed. It makes you feel like life won’t get better, and that it lacks purpose and meaning.

That’s why finding hope is so important; it gives us faith, strength, and a sense of purpose.

By the way: Do you find it hard to be happy and in control of your life? It may not be your fault. To help you feel better, we’ve condensed the information of 100’s of articles into a 10-step mental health cheat sheet to help you be more in control.

Don’t Miss Out On Happiness

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Emotional health benefits of finding hope

According to research, hope is a powerful predictor of positive emotions. Another study confirms this, finding a link between hope and lower levels of anxiety and stress.

When you have hope, you may feel reduced stress and anxiety because you believe things will work out in the end or change in a way that positively impacts your life. You may feel more equipped to take actionable steps towards your goals because you already believe that change is possible.

Finding hope is also important when it comes to coping with difficult situations. Experts say that people who have a high level of hope tend to perceive obstacles as more manageable and less stressful and can quickly recover and adapt to adversity.

Another study found more adaptive coping strategies, such as problem-solving and proactive coping, are linked to higher levels of hope. It also has an inverse relationship with maladaptive coping techniques such as denial and detachment.

Physical health benefits of being hopeful

Hope has been linked to a variety of physical health benefits, including a healthier immune system, a better prognosis for chronic illness, and a reduction in pain, according to research.

Studies also associated hope with an 11 to 15 percent longer life span, with hopeful people being more likely to live to the age of 85 and beyond!

Hopeful people may see their lives as more purposeful and meaningful, and therefore engage in healthy activities that contribute to stronger health outcomes. Studies have found that people with higher hopes engage in superior health behaviors, such as eating a healthy diet, exercising, less likely to smoke or drink excessively, which all contribute to stronger health outcomes over time.

4 strategies to help you find hope

When you are experiencing hopelessness life can seem bleak. Thankfully, no matter how bad things appear at the moment, there are some things you can do to make life a little better and find hope for the future.

1. Turn to your support system

Family, friends, or even a mental health professional can help you to get through times of hopelessness.

Sometimes when people go through difficult circumstances, their instinct may be to withdraw or isolate themselves from their support. It may feel like being alone is what you need, but ultimately it will leave you feeling more lonely, scared, and hopeless.

A little alone time is okay, but if you find yourself withdrawing completely from friends and family, that may be an issue. Try and make plans with a friend or loved one and hold yourself accountable to go. Your loved ones can provide you with support to get through the situation and can also be a nice distraction from hardship.

Additionally, if you feel that you need professional help, a mental health therapist can help. A therapist can help you to understand why you feel hopeless, and find a way to accept, adapt, or if possible, change the situation. Additionally, a therapist can also help you to process difficult emotions and set realistic goals for the future.

2. Reframe negative unhelpful thoughts

It is natural to have negative thoughts, especially during times of distress. When you’re trying to find hope, it is important to challenge some of those negative thoughts, so that they don’t take over and consume you.

Your brain may try to tell you that things will never get better, there’s no use in trying, or that the world is unfair. However, just because you think these thoughts does not mean they are completely accurate!

Here are some questions you can ask yourself when you’re experiencing negative thoughts that may be distorted, inaccurate, or just plain wrong:

• Is there real evidence that supports this thought?
• What would I tell a friend if they had the same thought?
• Will this matter one day from now? What about one week, one month, one year?
• How have I dealt with similar situations in the past?
• Is this within my control?

3. Focus on what is within your control

When you feel hopeless it may seem like everything is out of your control, and you can’t change the situation. Part of finding hope is having some sense of control, the belief that you can have an impact on the situation and take steps towards positive change.

Of course, there will be some circumstances that are completely beyond your control, and in those cases acceptance and resilience are key. Instead of focusing on trying to change impossible circumstances, focus on taking actions that alleviate some of the unpleasant emotions related to the situation.

For example, perhaps you experience the loss of a loved one; of course, something like this is out of your control. You can take back some control by focusing on your self-care or supporting your loved ones. This can make you feel less hopeless, even though the situation itself has not changed.

You do not need to completely resolve every difficult or unfortunate situation you experience. Focusing on the influence that you do have, and the positive impact you can have on yourself, and others around you, can help you to find hope and move forward.

4. Practice mindfulness

When you are having trouble finding hope you may ruminate about past situations or worry about the future. When our thoughts are constantly stuck in the past or worrying about the future, it may make us feel more hopeless, anxious, and depressed.

Practicing mindfulness brings us back to the present moment. It involves focusing your attention on the here and now.

Research shows mindfulness practice can help people with stress reduction and finding hope. When you get the hang of mindfulness practice, you are able to take a step back from unhelpful automatic negative thoughts. This helps to cultivate more constructive, and hopeful thoughts.

By the way: If you want to start feeling better and more productive, I’ve condensed the information of 100’s of our articles into a 10-step mental health cheat sheet here.

This Cheat Sheet Will Help You Be Happier and More Productive

Thrive under stress and crush your goals with these 10 unique tips for your mental health.

Download The Free Cheat Sheet

Wrapping up

Finding hope during difficult times can be tough, but not impossible. Life will always throw you unexpected curveballs. What matters is that you are able to find the strength, courage, and resilience to view the situation as a bump in the road, rather than a complete roadblock.

Have you ever felt hopeless but were able to find hope again? What was your strategy to find hope in your situation? I’d love to hear from you in the comments below!

Jessie Faber Author

Writer, athlete, social worker, and professional thrift shopper. Born in Canada, but currently living my dream playing professional soccer in Greece. Passionate about mental health advocacy, sewing, singing, and playing guitar.

The post 4 Tips to Find Hope in a Hopeless Situation (With Examples) appeared first on Tracking Happiness.

Though it is no easy feat, taking responsibility for your actions can be empowering and have significant positive impacts on your life. To name a few benefits, it can improve your relationships, enhance your ability to learn, and lead to you feeling more in control of your life.

In this article, I will share what it means to take responsibility for your actions, why it is crucial to do so, and some helpful tips to execute.

What does it mean to take responsibility for your actions?

Taking responsibility for your actions means you recognize the areas of your life that you can control and make positive changes to. It also means accepting and moving past the things you cannot control, without placing blame or excuses. Sometimes when we make a mistake, it can be difficult to own up to it and take actionable steps to resolve it. Our first reaction may be to deflect blame onto others or make excuses for the situation.

Taking responsibility for your actions empowers you to have the agency to influence your life. You are not just reacting to situations, rather you get to choose how to respond to them.

When you take responsibility for your actions you first acknowledge the issue, whether it is a mistake you made or something in your life you would like to change.

Then, you recognize what role you play in the situation, including what aspects are within your control, as well as the things you cannot change. Lastly, you implement an action plan to resolve the issue and limit the chances of it happening again in the future.

By the way: Do you find it hard to be happy and in control of your life? It may not be your fault. To help you feel better, we’ve condensed the information of 100’s of articles into a 10-step mental health cheat sheet to help you be more in control.

Don’t Miss Out On Happiness

Find happiness with this 10-step mental health cheat sheet.

Download The Free Cheat Sheet

Why is it important to take responsibility for your actions?

Taking responsibility for your actions has many benefits, even though it may be hard to do so. Here are 4 of the biggest benefits you’ll get from taking responsibility for your own actions:

1. It improves your mental health

Studies show that “Developing personal responsibility positively contributes to one’s well-being, self-esteem, and psychological health by empowering individuals to take ownership over behaviors and actions”.

When you take responsibility for your actions you feel a sense of control, rather than feeling like a victim of circumstance.

Taking responsibility for your actions involves taking an active role in problem-solving, rather than waiting or hoping situations will resolve on their own. When it comes to mental health and wellness, it is evident that there will be environmental factors that play a significant role that are beyond our control.

However, there will also be factors that you can change.

For example, say you are struggling with anxiety and want to take responsibility to improve your mental health. You can seek professional support such as therapy or consult with your general practitioner. You can explore what coping strategies work for you, such as breathing, meditation, exercise, caring for a pet, or spending time with loved ones. Alternatively, you can also try to develop a better understanding of your triggers.

All of these things are within your control and will likely lead to improved symptoms over time.

2. It strengthens your relationships

Think about your own personal relationships. If you have a friend who does not take responsibility for their actions, places blame on others, and is constantly coming up with excuses for their actions, is this someone you would want to surround yourself with? The likely answer is no. You may view this individual as unreliable, untrustworthy, and immature.

Taking responsibility for your actions plays a key role in relationships. When you do this, you demonstrate to your partner, friend, or family member that you are mature and willing to be honest and vulnerable.

This in turn establishes an environment where the other individual feels safe to be vulnerable and authentic, leading to relationships characterized by trust, openness, and transparency.

3. It increases your ability to learn

The relationship between personal responsibility and learning ability has been studied extensively.

Research shows that being responsible for one’s own learning is essential for academic, personal, and professional growth and success. Taking responsibility in the context of study and learning means that the student recognizes that they play an active role in their learning and that their actions directly affect their peers. 

The ability to be a strong learner means going beyond what is provided to you and passively receiving the knowledge that is taught. Rather, a strong learner takes responsibility for their learning by having a vested interest and putting effort and engagement into their studies.

4. You’ll gain a higher internal locus of control

Internal locus of control is a psychological term that means that a person believes they have a sense of control in their life, rather than their life being controlled by external factors.

If you have a higher internal locus of control, you are more likely to attribute your success (and failures) as being a result of your own actions. If you have a higher external locus of control, you may believe that your life is not within your control, and that any success or failure you experience is attributed to luck or fate.

For example, let’s say there is a big exam coming up at school. An individual with a higher internal locus of control may believe that the exam results will reflect the amount of studying and preparation done, therefore they will study extra harder. On the other hand, an individual with a higher external locus of control may believe that studying is a waste of time, as the result of the exam is not within their control and is solely based on the bias of the teacher. Who do you think will be more successful in this situation?

People with an internal locus of control take responsibility for their actions as they recognize the aspects of their life that they can influence, and act accordingly.

Studies show that individuals with a greater internal locus of control have higher self-confidence and are more resistant to stress.

5 tips for taking responsibility for your actions

So as it turns out, there are many reasons to take responsibility for your actions. But how do you actually do so? Here are 5 tips that will help you take responsibility.

1. Stop blaming other people

Blame is a defense mechanism. It is easier to blame others when things go wrong, or when a mistake is made rather than taking full responsibility for your actions. Just because it is easier does not mean that it is right, or that it will benefit you in the long term.

In the moment, shifting the blame may alleviate some stress and negative emotions. However, it will not resolve the issue and will likely leave you feeling guilty and emotionally drained.

 It is not fair to yourself, nor is it fair to the person being wrongly blamed. Additionally, when you blame others you risk losing valuable friendships, relationships, or jobs. People may lose trust and respect for you, leaving you feeling lonely.

In the moment it can be scary to accept responsibility and take actionable steps towards change. Reminding yourself that it is the right thing to do and that it will benefit you in the long term may help you to resist playing the ‘blame game’ and take responsibility for your actions.

2. Stop making excuses

Sometimes we make excuses to rationalize why we didn’t take responsibility for our actions or to avoid situations that are difficult or uncomfortable. Making excuses is like taking the easy way out. Rather than admitting fault or mistakes, we make excuses to rationalize actions, even if they may be wrong. 

For example, perhaps you were not able to finish a school assignment by the deadline. Instead of blaming the teacher for making the deadline too soon, consider the factors in your control. You could have started the assignment early enough to complete it on time, or sought out support, whether it is from a peer or teacher to assist you in completing the task.

It can be tempting to make excuses to justify our behavior, however, it is not productive, and will not benefit you in the long term. 

3. Accept negative emotions

It is inevitable that you will experience negative emotions in your life. Taking responsibility for your actions can bring up feelings of discomfort, fear, and shame. These emotions can be difficult to cope with, but it is important to accept them in order to move forward. 

Practicing mindfulness can help you to sit with negative emotions rather than trying to run away from them. Avoiding negative emotions and discomfort only perpetuates it in the long term and makes it more difficult to take responsibility for our actions and move forward.

Try some of these tips to implement mindfulness during times when negative emotions are present.

4. Act, don’t react

When mistakes or uncomfortable situations happen, it is common for our first instinct to be defensiveness. As mentioned earlier, sometimes it is easier to deflect blame, make excuses, or run away from negative emotions. When we react to situations without thinking it through, it is likely that the response will be defensive, without resolving the issue.

It is important to take a step back and act on the situation in a way that is calm and impactful. It can be difficult to have a calm perspective during the heat of the moment, but there are some things you can do to bring yourself to a calm place, so you can move forward:

• Perform a breathing exercise.
• Go for a quick walk (this article really explains how powerful this tactic really is!).
• Call a friend to talk about the situation.

Once you are in a state where you are acting and not reacting, you are better able to make informed and rational decisions in order to rectify the situation.

5. Practice self-compassion

Like all humans we make mistakes, go through difficult times, and sometimes act in ways we later wish we hadn’t. Everyone experiences this and no one is perfect! Though it is important to take responsibility for our actions and make things right, it is equally as important to be kind to yourself.

For example, say you reacted badly and said hurtful things to a close friend during an argument, and now you’re beating yourself up about it. You may be ruminating over the conversation, thinking about the things you said, or should have said, and telling yourself that you are a bad person who doesn’t deserve friendship.

These negative thoughts and feelings are natural and valid, but they do not help the situation, and they do not leave room for self-compassion.

Imagine a friend came to you with the same situation. What would you tell them? You would probably show them compassion and say something like “That sounds like a difficult situation, and I can see that you are not happy with how you responded. Remember that everyone makes mistakes, and it will get better. What do you think you can do to fix the situation?”

Taking an approach like this allows you to forgive yourself, and show yourself kindness, while still holding yourself accountable and taking responsibility for your actions.

By the way: If you want to start feeling better and more productive, I’ve condensed the information of 100’s of our articles into a 10-step mental health cheat sheet here.

This Cheat Sheet Will Help You Be Happier and More Productive

Thrive under stress and crush your goals with these 10 unique tips for your mental health.

Download The Free Cheat Sheet

Wrapping up

Taking responsibility for your actions is rarely easy, but it is worth it. The benefits of taking responsibility outweigh the discomfort that comes with it. Mistakes are human, tough situations are unavoidable, and there will always be factors outside of our control. It is how we respond to them that is important.

Do you find it hard to take responsibility for your own actions? Or do you feel like a victim of circumstance more often than not? I’d love to hear your thoughts in the comments below!

Jessie Faber Author

Writer, athlete, social worker, and professional thrift shopper. Born in Canada, but currently living my dream playing professional soccer in Greece. Passionate about mental health advocacy, sewing, singing, and playing guitar.

The post 5 Ways to Take Responsibility For Your Actions (& Why It Matters!) appeared first on Tracking Happiness.

Self-reflection allows you to better understand yourself and grow as a person. Other benefits of self-reflection include reduced stress, better connection in relationships, and enhanced general well-being. With these benefits, you may be surprised how simple it actually is to practice more self-reflection in your life.

In this article, we will look at the definition of self-reflection, why it is important, and some tips on how you can practice it in your everyday life.

What is self-reflection?

Self-reflection means taking the time to think about and evaluate your character and actions. This includes reflecting on your thoughts, behaviors, values, biases, motivations, and desires. It is the process of uncovering the “why” behind your thoughts, emotions, and actions. 

Practicing self-reflection takes time and intentionality. It requires that you take a step back to think about your life and the reasons you think the way you think and do the things you do. 

Self-reflection can take many forms, including reflecting in the moment as well as after the situation has happened. Self-reflecting in the moment allows you to quickly understand your thoughts and behaviors and act on them in real-time. 

For example, you may be having a difficult conversation with a friend, and you feel the tension building. Self-reflecting in this moment can help you to keep your patience, acknowledge and understand your emotions and thoughts, and act accordingly. You can ask yourself:

• Why am I responding this way?
• Why do I feel this way?
• What is driving my behavior? 

You can also self-reflect after situations to grow and learn from experiences. For example, you can ask yourself:

• Is there anything I would change about my behavior and response next time?
• How can I overcome these challenges in the future?

Lastly, self-reflection can also be used as a tool to savor and be thankful for the enjoyable moments in life.

For example, you may think back to a special moment in your life such as a vacation, wedding, or memory with loved ones. Returning to these moments enriches life and allows you to appreciate its beautiful moments. 

Why is it important to self-reflect?

There are many benefits of engaging in self-reflection including reduced stress, improved learning ability, a better understanding of yourself, feeling more connected in relationships, and overall stronger well-being.

Self-reflection has been shown to reduce stress in various aspects of life including academics and athletics.

A 2015 study looked at the effect of self-reflection learning exercises for nursing students undergoing their clinical practicum. The study found that the exercises improved students’ clinical competence and reduced stress levels. 

When it comes to athletics, research demonstrates that practicing self-reflection is considered necessary in order to improve physical and mental performance. Athletes use self-reflection to better understand aspects of their performance that went well, and areas they would like to improve. They can then brainstorm solutions and a course of action to achieve their goals in the future. 

Studies also show that self-reflection is linked to personal growth and higher life satisfaction. When you are able to self-reflect you gain a better understanding of your strengths, areas of improvement, goals, and motivations. It opens you up to the possibility of positive change and allows you to learn from your past experiences. 

When it comes to relationships, experts say self-reflection is one of the most important boxes to check. When partners in a relationship are reflective and aware of their emotions, thoughts, and behaviors, they are able to better understand themselves, listen to feedback from their partner, and recognize the part they play in relationship issues. 

By the way: Do you find it hard to be happy and in control of your life? It may not be your fault. To help you feel better, we’ve condensed the information of 100’s of articles into a 10-step mental health cheat sheet to help you be more in control.

Don’t Miss Out On Happiness

Find happiness with this 10-step mental health cheat sheet.

Download The Free Cheat Sheet

5 tips to practice more self-reflection

Now that you have learned why self-reflection is so important, let’s dive into some helpful tips to integrate it into your life. 

1. Ask yourself questions to prompt reflection

Try and think of some questions you can ask yourself to prompt self-reflection. Having pre-planned questions can help you create a routine around self-reflection. You can try to integrate this routine daily, weekly, monthly, whatever works for you!

This list is a great place to start, with over 80 questions to prompt self-reflection. Intentionally taking time to answer some of these questions thoughtfully is a great way to help you better understand yourself. 

2. Journal

Journaling is an excellent way to get your thoughts and emotions out. It can also be a useful tool for you to look back on and see patterns and changes in your reflections.

If you are having trouble getting started, or aren’t sure what to write about, there are lots of great resources to help. Try an online diary app or a print journal for self-discovery and reflection. 

3. Be able to differentiate between self-reflection and rumination 

Self-reflection is supposed to be constructive and beneficial, however, there are times when reflection turns into worry, negativity and rumination.

Knowing how to differentiate between constructive self-reflection and rumination is important to ensure you are getting the most out of your reflections. 

Reflective thoughts are curious, but neutral or factual.

For example, you may think “What motivated me to do that? Why did I respond that way?” Contrarily, ruminating thoughts tend to be more negative, judgmental, and emotionally charged. For example, “I can’t believe I did such a stupid thing, what is wrong with me?”

When you find yourself ruminating instead of reflecting, take a break and try again another time. You can also try some of these tips to help you stop ruminating. 

4. Seek support 

Sometimes self-reflecting can be difficult to do alone. If you need help working through difficult emotions or situations, there is no shame in seeking support from a loved one, or a trained professional.

Therapists can help you to enhance your self-reflection skills in a safe environment. They can also assist if you notice rumination is an issue and explore any underlying issues that may be a contributing factor. 

Here is an article that explains the many benefits of seeking support in more detail.

5. Carve out time for reflection 

Make self-reflection a priority by intentionally scheduling time to do it! Life can get hectic with our phones constantly buzzing, new shows to binge, social commitments, work; the list goes on.

If you don’t intentionally take the time to self-reflect, odds are you may not do it enough to see the benefits. Start small by trying to do it weekly or biweekly, then work your way up to daily. 

By the way: If you want to start feeling better and more productive, I’ve condensed the information of 100’s of our articles into a 10-step mental health cheat sheet here.

This Cheat Sheet Will Help You Be Happier and More Productive

Thrive under stress and crush your goals with these 10 unique tips for your mental health.

Download The Free Cheat Sheet

Wrapping up

When we fail to self-reflect on our lives, we lose the opportunity to grow and learn from our experiences. Self-reflection is a skill that needs to be developed and nurtured. With a little time and patience, you will be able to integrate self-reflective practices into your everyday life and experience the many benefits that come with it. Start small by trying one of the tips in this article, and go from there!

What do you think? Do you find it difficult to practice self-reflection? Or do you want to share your experiences on how to self-reflect with our readers? I’d love to hear from you in the comments below!

Jessie Faber Author

Writer, athlete, social worker, and professional thrift shopper. Born in Canada, but currently living my dream playing professional soccer in Greece. Passionate about mental health advocacy, sewing, singing, and playing guitar.

The post 5 Strategies to Practice Self-Reflection (and Why it Matters) appeared first on Tracking Happiness.

It can be tempting to run away from challenges because we do not want to accept or face the issue head-on. Persevering through challenges is not easy, but it is a necessary skill to learn and can teach you valuable lessons.

In this article, I will explore what perseverance means, why perseverance is important, and five actionable tips you can use to persevere through challenges you may experience in life.

What does it mean to persevere through challenges?    

A challenge is when a new or difficult task or situation presents itself and takes significant physical or mental effort to overcome. Challenges are experienced throughout life. When you are a child, you are constantly faced with new challenges.

For example, learning to walk, talk and read. As you get older challenges can be big or small, whether it is a health scare, financial issues, or even something as simple as trying a new recipe.

When challenges present themselves and things get hard, perseverance is the skill that pushes you through. Perseverance means you are willing to take on a challenge despite the difficulty or delay in reaching success. It is a necessary skill needed to help you achieve your goals, push through failure, and overcome difficult circumstances.  

Why is perseverance so important?

Having the ability to persevere through difficult life challenges has many benefits. Being able to persevere helps you to achieve your goals and can also have a positive impact on your mental health.

A study from 2019 shows that people who persevere and work towards their goals and face challenges with a positive outlook are at a lower risk of depression, generalized anxiety, and panic disorder.

Various studies have demonstrated that perseverance is a key quality for achieving success in life, more so than talent and skill. For example, you may be an incredibly talented athlete but get an injury that is beyond your control. You can give up, do a half-hearted rehabilitation, or persevere through the setback and come back even stronger.

Talent and skill are fantastic qualities to have. However, if you do not have the perseverance to push yourself through difficult challenges then talent alone may not be enough.

Perseverance is needed to push through the discomfort that comes with challenging experiences.

If we never persisted in learning new skills, for example, something as simple as riding a bike, learning a new instrument, or even walking and talking, we would not grow as individuals.

Persevering through challenges means overcoming the anxiety, discomfort, and negative thoughts that will inevitably try and get in your way.

By the way: Do you find it hard to be happy and in control of your life? It may not be your fault. To help you feel better, we’ve condensed the information of 100’s of articles into a 10-step mental health cheat sheet to help you be more in control.

Don’t Miss Out On Happiness

Find happiness with this 10-step mental health cheat sheet.

Download The Free Cheat Sheet

5 tips to help you persevere through challenges

Persevering through challenges can be difficult and will test your strength and resilience. Thankfully, there are ways you can make it easier! Here are 5 actionable tips you can use to help you when life throws a challenging situation your way. 

1. Try to remain calm

When challenging times happen, sometimes your instinct may tell you to panic. As a result, you are not in control of your emotions, which can lead to poor decision-making. When challenges arise, it is helpful to take a step back, observe the situation without letting emotions control you, and then act.

There are various things you can do to calm your emotions during times of stress. Some examples include breathing exercises, seeking support from someone you trust, exercising, or meditation. Once your emotions have settled you are better able to analyze the situation rationally and implement a plan of action.

2. Accept what is happening

Oftentimes when life gets challenging it is beyond our control. All we can do is accept the situation as it is now and do whatever is in our control to learn and grow from it. Not everything will go your way and dwelling on challenging situations will only leave you feeling stuck.

Acceptance also includes accepting yourself. Sometimes we make mistakes or wish we had done things differently that may have avoided the challenging situation altogether. It is important to acknowledge that mistakes are human, and the best way to move forward is to forgive yourself and learn from the situation. Once you are able to accept the situation and let go, you will be able to move forward feeling calmer and less frustrated, so you can think clearly about the next steps you need to take.

3. Practice self-care

Taking care of yourself is a key part of being able to persevere through challenging situations. Self-care means intentionally implementing strategies or activities that aid in improving your health and overall well-being.

Tackling challenges can be stressful and putting into practice some self-care strategies can play a vital role in sustaining your health and well-being, and better preparing you to persevere through difficult times. Some examples of self-care strategies include:

• Setting boundaries.
• Exercising.
• Eating healthy meals.
• Engaging in an activity you enjoy (reading, music, your favorite TV show).
• Going for a nature walk.
• Meeting up with a close friend.

4. Put things into perspective 

When we are faced with challenging situations it is common to experience cognitive distortions such as catastrophizing.

Catastrophizing is when we automatically assume the worst-case scenario will happen. When we are faced with stressful situations it can be difficult to take a step back and recognize that things will not be this way forever. 

For example, you may be unhappy with your current employment situation and have thoughts like “things will never get better, I am stuck, and I will never be happy.” At the moment it may feel like there are no solutions, and that things will always be this way.

Putting things into perspective can help you to change your mindset, address negative thoughts and better prepare you to address the challenge head-on. 

Having perspective can be difficult when our emotions are high. However, a great way to gain perspective is to try and take a step back and ask yourself some of the following questions:

• What advice would I give my friend in this situation? What would they do to overcome this challenge?
• In an ideal world where everything goes my way, what would I do about the situation?
• Will I remember this problem in 10 years?
• What are some other ways of looking at the situation?

These questions may help you to recognize that the challenge may be more manageable than you thought! It is important to have perspective and remind yourself that things will change and get better. Once you are in this mindset, it is easier to persevere through challenging situations.

5. Seek support 

Seeking support, whether it is from a friend, family member, or a professional, is never a sign of weakness. In fact, it takes great strength to recognize when you need extra help or encouragement. Talking to someone can have many benefits including:

• Providing a new perspective on the situation.
• Providing you with emotional support and validation.
• Helping you to feel less alone – you may find out that many others have had similar experiences!
• Helping you to brainstorm possible solutions.

By the way: If you want to start feeling better and more productive, I’ve condensed the information of 100’s of our articles into a 10-step mental health cheat sheet here.

This Cheat Sheet Will Help You Be Happier and More Productive

Thrive under stress and crush your goals with these 10 unique tips for your mental health.

Download The Free Cheat Sheet

Wrapping up

We are constantly faced with new challenges in our everyday lives. Though challenges can be difficult to accept and confront, we must push through them in order to cope and grow. Perseverance can take practice, but it is essential to overcome everyday challenges and learn from our experiences.

Do you think of yourself as someone who perseveres through challenges? Or are you planning to use one of these tips to improve your mindset? I’d love to hear from you in the comments below!

Jessie Faber Author

Writer, athlete, social worker, and professional thrift shopper. Born in Canada, but currently living my dream playing professional soccer in Greece. Passionate about mental health advocacy, sewing, singing, and playing guitar.

The post 5 Ways to Persevere Through Challenges (With Examples!) appeared first on Tracking Happiness.

Having structure can do wonders for improving productivity, stress, and even anxiety and depression. For some people, having no routine can be physically and emotionally draining.

In this article, you will learn why maintaining structure in life is important, and five helpful tips for you to start to establish your own unique structure to enhance your well-being.

What does a structured life mean?

A structured life can mean different things to different people, depending on their lifestyles. Oftentimes we don’t know that we depend on some kind of structure in life until it is gone.

Structure in life can mean routines and protocols you implement in order to help get things done.

For example, you may have a morning routine each day before going to work; this is structure. If you make plans to go on a trip with friends, you will decide the date you will go, the length of the trip, where you will stay, and perhaps some activities you will do. When you do this, you have created a structure to guide you.

Why should we create structure?

Maintaining a sense of structure in your life can have many benefits. Having structured routines can have a significant positive impact on your mental health, including improving bipolar disorder, preventing substance abuse, as well as managing anxiety and depression. 

A report on addiction and early abstinence states that “Structuring one’s time is an important aid to recovery”. It also says that a structured life helps individuals in addiction recovery to decrease negative emotions such as depression or boredom.

Without structure, there is a greater risk of returning to unhealthy and risky behaviors, as there is nothing to help you stay on track and stick to healthier routines.

Research indicates that people in good health engage in more routine behaviors. For example, individuals who are successful at maintaining good health may have a healthy food plan, engage in routine exercise, and do not skip meals.

The same study shows that a bedtime routine is associated with improved sleep habits.

By the way: Do you find it hard to be happy and in control of your life? It may not be your fault. To help you feel better, we’ve condensed the information of 100’s of articles into a 10-step mental health cheat sheet to help you be more in control.

Don’t Miss Out On Happiness

Find happiness with this 10-step mental health cheat sheet.

Download The Free Cheat Sheet

The many benefits of having a structured life

Having a regular routine can help you to feel a sense of control, which can reduce your stress and anxiety levels. Research shows that routine helps to make life feel more predictable, stable, and controllable, which can give a calming and anxiety-reducing effect.

A structure in life can also help with increasing productivity and ending procrastination. When you establish structure in your life it is easier to complete tasks that you need to do.

Having a routine and schedule allows for better time management and the effective completion of mundane tasks, leaving more room for enjoyment or extra tasks that need to get done.

Research shows that people who lack structure in their life may be more likely to suffer from stress, poor sleep, poor eating, worsened physical condition, and procrastination.

A lack of structure may result in worrying about finding time to complete tasks and neglecting your health. For example, if you do not schedule time for healthy meals or grocery shopping, unhealthy substitutes become the norm.

5 Ways to create structure

In order to reap all the benefits of having a structured life, here are 5 tips that will help you create structure in your life.

1. Establish a healthy morning and bedtime routine

Having a structured morning and bedtime routine will have a significant impact on your day. A good quality morning routine can help you to feel in control of your day and assist you in attending to your self-care needs.

A morning routine can include skincare, brushing your teeth, eating a healthy breakfast, and even squeezing in an enjoyable activity such as reading or watching your favorite show. Exercise and meditation are other activities you can incorporate into a healthy morning routine.

A healthy bedtime routine can have an incredibly positive impact on your sleep habits, which are inextricably linked to your overall health.

Evidence shows that having a good routine can improve your quality of rest, which in turn can positively affect your mental sharpness, performance, emotional well-being, and energy level.

A good bedtime routine means trying to sleep at a similar time each night, attending to your personal hygiene (for example brushing your teeth, washing your face, taking a shower), and activities that help you to relax and get ready to sleep, such as meditation, reading a book or having a caffeine-free tea.

2. Make a to-do list

Making a list of things you want or need to get done in the day can help you to prioritize and manage your time. When making the list it is important to set objectives that follow the SMART goal guidelines. Setting SMART goals helps you to develop the focus and motivation needed to achieve the goals on your to-do list.

That being said, it is important to remain flexible when it comes to the to-do list. Sometimes your days can become unpredictable, or plans will change, and you will not check everything off your list. Other times you may find it difficult to find the motivation, and that’s okay!

Don’t be too hard on yourself, it’s okay to have off days where you don’t achieve everything you wanted to.

Not everything is under your control, and that’s okay. Use the list as a guide and a tool to prioritize, manage your time, and provide structure to your day.

3. Plan your meals

Having planned meals adds a layer of structure to your life. It can help improve your overall health, reduce the stress around rushing meals, and help you to save time.

Planning meals can also help you to eat better and can even save you money! As with any new routine, meal planning may take time and practice to get used to. You may have to experiment with what works best for you.

4. Make time for self-care and activities you enjoy

Sometimes when we are trying to increase structure in our life, we may neglect to engage in enjoyable activities due to feeling like our time is too occupied by other routines or activities that need to get done.

It is important to ensure that you are intentionally scheduling time for activities you enjoy when implementing structure into your life. In other words, you need to set aside time for self-care. This can provide a sense of connectedness to others and improve your overall quality of life.

Some examples of enjoyable activities include getting together with a friend, playing a sport, listening to music, gardening, or going for a nature walk.

5. Make sure your structure suits you!

Lastly, and arguably most importantly, make sure the structure you implement suits you! Your life is unique, and the structure that helps you may not be suitable for the next person.

For example, if you work a nine-to-five job, your sense of structure may look quite different from a freelancer who is a night owl, or a post-secondary student. 

There are no rules when it comes to establishing a structure that works for you. As long as the structure and routines implemented are healthy habits that serve you and help you maintain a balanced life, then keep doing what you’re doing!

By the way: If you want to start feeling better and more productive, I’ve condensed the information of 100’s of our articles into a 10-step mental health cheat sheet here.

This Cheat Sheet Will Help You Be Happier and More Productive

Thrive under stress and crush your goals with these 10 unique tips for your mental health.

Download The Free Cheat Sheet

Wrapping up

Implementing structure into your life is an ongoing process with many benefits. Finding the right structure for your unique life can take practice, revision, and flexibility, but the effort is worth it. Start by trying some of the tips in this article and see what works best for you!

What do you think? Do you find it hard to create and follow a structure in your life? Or do you want to share another tip that really helped you get your life on track? I’d love to hear from you in the comments below!

Jessie Faber Author

Writer, athlete, social worker, and professional thrift shopper. Born in Canada, but currently living my dream playing professional soccer in Greece. Passionate about mental health advocacy, sewing, singing, and playing guitar.

The post 5 Ways to Create More Structure in Life (With Examples) appeared first on Tracking Happiness.

The good news is that anyone can learn to be more upbeat, whether it comes naturally or not. The benefits of being more upbeat are worth the commitment to learning, as it can have beneficial effects on your overall health and well-being.

In this article, we’ll cover what it means to be upbeat, the health benefits of adopting this attitude, and then we’ll end with some tips to help you become a more upbeat person.

What does it mean to be more upbeat?

Being upbeat is a mix of being happy and optimistic. When you picture someone who is upbeat, you may think of an individual with a little pep in their step. Someone who sees the world in a positive light spreads positive energy and anticipates that good things will happen.

It’s virtually impossible to stay upbeat all the time; it would be concerning if you never experienced negative emotions or were never affected by life’s hardships. However, trying to consciously foster an upbeat spirit can improve your life in ways you may have never even imagined. Keep reading to learn how!

The health benefits of being upbeat

Being upbeat can have drastic impacts on your physical health and well-being. Scientific studies have revealed that happiness can contribute to a host of physical health benefits, such as a stronger immune system, better heart health, less risk of cardiovascular disease, and quicker recovery when faced with illness or surgery.

Why is being upbeat connected to better physical health? Some researchers have hypothesized that feeling happier leads to better health habits. When we have an upbeat attitude, we may have more motivation and energy to engage in healthy behaviors.

Upbeat people tend to have a lust for life, and therefore are more inclined to engage in healthy self-care activities, such as exercising, caring for your mental health, socializing with people who uplift you, prioritizing good sleep habits, and healthy eating.

One of the most interesting findings related to being upbeat and happy is that there is a connection between positive emotions and life expectancy. There are a number of studies that have looked into this connection, here are a few examples:

1. Carstensen et al (2011) conducted a longitudinal study over the course of 13 years. They found that emotional experience (positive or negative) predicted mortality.

2.  Lawrence, Rogers & Wadsworth (2015) looked at the effect of happiness on 32,000 participants over the course of 30 years. They found that participants who rated themselves the least happy had a 14% higher chance of death than their happier counterparts.

3. Lee et al (2019) analyzed data from 70,000 women in a Nurses’ Health Study and about 1400 men from the Veterans Affairs Normative Aging Study. They found that people who had higher levels of optimism had a longer life span, and a greater chance of living past 85 years old.

Though it can take energy and effort to garner an upbeat spirit, the health benefits alone are well worth it.

5 tips for being more upbeat

These 5 tips will help you learn practical strategies to become more upbeat in your everyday life.

1. Prioritize your close relationships

There is a very strong connection between the quality of our social relationships and our general happiness. As you can imagine, it would be very difficult to maintain an upbeat attitude if you weren’t content with your social relationships.

According to the Harvard Gazette, close relationships are what keep people happy in life. Good relationships protect us from life’s discontents, provide support and comfort, and are a significant factor in living a long and upbeat life.

If you have strong relationships in your life already, that is something to treasure and prioritize. If this is an area that you’d like to work on, consider joining a new group or team to enhance your social network.

You can also intentionally schedule a time to see your existing friends and family, and consciously work at strengthening those relationships. Make sure you’re focusing your time on people who uplift and support you. That is one of the keys to becoming more upbeat!

2. Practice gratitude

When you practice gratitude, you are acknowledging the appreciation you have for the positive things in your life. You can have gratitude for anything, including family, friends, possessions, good health, beautiful weather, and more.

Research shows that gratitude is closely linked to happiness. It helps us feel more positive emotions, cherish happy moments, feel healthier, cope with hardships, and form stronger relationships.  

Gratitude can play a key role in helping you feel more upbeat! There are many ways you can practice gratitude. A very popular method is journaling.

For example, you can start a journal documenting memories that bring you joy. When you look back and read about happy memories, you are likely to feel grateful for the experiences, resulting in a better mood, and a more upbeat attitude.

There are lots of other self-care journaling techniques, and some great phone apps to help you get started.

3. Challenge negative thoughts

Negative thoughts are natural and, in most cases, inevitable. However, our negative thoughts are not always true. They may be cognitive distortions, which are irrational or unhelpful thoughts that can greatly influence your emotions.

It’s important to challenge negative thoughts and question their validity. If you find your thoughts fall into one of the thought distortion categories, that’s a sign that the thought may not be true, or helpful.

If you want to feel more upbeat, don’t let these thoughts bring you down! There are strategies you can use to challenge your negative thoughts that may be distorted, inaccurate, or just plain wrong. Try asking yourself some of these questions:

• What evidence is there that supports this thought? What evidence contradicts it?
• What would I tell a friend if they had the same thought?
• What advice would my therapist give me about this situation?
• Is this within my control?

For more tips to challenge your negative thoughts, check out this article.

4. Increase healthy habits

There is a strong link between how we physically feel and our happiness. If you want to feel more upbeat, a great place to start is by improving your healthy habits. Prioritizing healthy eating, exercising, sleep and other wellness activities can make all the difference.

Improving these habits can be overwhelming, so remember to start small. Perhaps start by introducing an exercise routine once a week. When you’re feeling confident, transition to twice a week. The same goes for healthy eating! Try planning one healthy homemade meal a week and go from there.

5. Schedule activities that bring you joy

Being upbeat takes practice and intention. If we wait for good things to happen without being proactive, it could take a while. It sounds simple, but intentionally scheduling time for activities you enjoy can help you to feel more upbeat!

There are countless activities you can schedule, here’s a list to get you started:

• Go for a nature walk.
• Hang out with a friend.
• Go to your favorite café.
• Read a book.
• Watch a great movie or TV show.
• Listen to music.
• Play your favorite sport.
• Garden.

Enjoyable activities can be as small as making yourself a cup of tea and reading a book, to as big as booking your dream vacation. Whatever it is, make sure you’re making time for the things that make you happy!

By the way: If you want to start feeling better and more productive, I’ve condensed the information of 100’s of our articles into a 10-step mental health cheat sheet here.

This Cheat Sheet Will Help You Be Happier and More Productive

Thrive under stress and crush your goals with these 10 unique tips for your mental health.

Download The Free Cheat Sheet

Wrapping up

Being more upbeat takes discipline, practice, and patience, but it’s possible for anyone! Start with one or two of these tips and see what works best for you. In no time, you’ll be on your way to becoming the upbeat person you want to be!

Do you consider yourself to be an upbeat person? What’s your favorite tip to be more upbeat throughout a dull day? I’d love to hear from you in the comments below!

Jessie Faber Author

Writer, athlete, social worker, and professional thrift shopper. Born in Canada, but currently living my dream playing professional soccer in Greece. Passionate about mental health advocacy, sewing, singing, and playing guitar.

The post 5 Tips to be More Upbeat in Life (and be More Positive) appeared first on Tracking Happiness.

Feeling young at heart has so many benefits when it comes to emotional and physical health. Feeling youthful can be a protective factor against stress and stress-related health issues, and is also connected to better health habits.

Anyone can be more youthful, regardless of their age. In this article, I will cover what it means to be youthful, why it is important, and 4 helpful tips for you to be more youthful in your everyday life!

What does it mean to be youthful?

Feeling youthful is a state of mind, combined with how your body feels physically. People who feel youthful usually have more energy for recreational and physical activities. They also feel more free, creative, and open to trying new things.

There are aspects of feeling youthful that are well within our control, such as our attitudes and actions.

However, it is important to note that one’s physical health can play a significant role in feeling younger. For example, if you are struggling with physical health issues it may be tough to feel energetic and free, which are characteristics associated with youthfulness.

Why is being youthful important?

Being youthful has significant benefits for your overall well-being. Research has found that there is a relationship between self-perceived age and cardiovascular death rates. Researchers hypothesize that feeling more youthful leads to better health habits, such as exercising and eating healthy.

When people perceive themselves as old, they may be less likely to engage in physical activity when compared to people who feel more youthful. They may think “I am too old for this” and not engage in a way that a youthful person would.

Another study published by the American Psychological Association found that feeling younger than your biological age could help with the damaging health consequences of stress.

Youthful people may have a more positive outlook on life and be future-oriented, making it easier to cope with stress and lessen the potentially damaging effects it can have.

4 tips to be more youthful

Feeling youthful is something we can strive towards. Sometimes it comes naturally, but in many cases, it can take a conscious effort. So, here are 4 helpful tips for you to feel more youthful in your life.

1. Practice mindfulness

Mindfulness helps you to bring your attention to the present moment. Sometimes when we feel ‘old’ it is because of stress, worrying about the future, or ruminating about the past. Mindfulness helps you to appreciate the present moment, rather than overthinking past regrets or fearing the future.

It also helps to reduce stress, depression, and anxiety while it improves sleep, all of which will help you in feeling more youthful.

Mindfulness does not have to be complicated. In fact, there are probably moments in your life when you’re being mindful without even noticing. Anytime you bring conscious awareness to what you’re experiencing in the present moment, you’re being mindful. 

A simple mindfulness exercise you can begin with is the well-known 5 senses exercise. This involves you recognizing what you are experiencing in the present moment, by activating your five senses: sound, sight, touch, taste, and smell. 

To do this exercise, ask yourself:

• What are three things I can hear right now? For example, your breath, car sounds coming from outside, or the wind.
• What are three things I can see right now? It can be anything, like a tree, people around you, a chair, or your hands.
• What are three things I can smell right now? This one may be a little tougher, depending on your environment. If you can’t find three things, try for one! For example, the smell of your shirt, the air, or flowers.
• What are three things I can taste right now? This is another tough one, depending on where you are. Again, if you can’t find three things, try for one! For example, your saliva, gum, or food.

This simple exercise brings all your attention to what you are sensing right here, right now. The great part about it is that it is easy, and you can do it anywhere. Give it a try!

2. Find purpose in life

Finding meaning and purpose in something larger than yourself can play a significant role in helping you to feel more youthful. Without meaning, it is easy to give up and have a bleak outlook on life.

Those with meaning in their life are usually happier, have more energy, and have more motivation.

Studies have found that finding meaning in life is a good strategy for thriving later in life because it helps to preserve the person’s physical and mental well-being.

If you feel like your life is lacking meaning and you aren’t sure how to find it, check out our article that includes some of the best tips for finding purpose.

3. Try to laugh

They say laughter is the best medicine, and it holds some truth! Smiling and laughing can make you feel younger!

Studies have found that smiling can improve your mood, lower stress, boost your immune system, lower blood pressure, and even increase your lifespan. Feeling physically and emotionally well are key components of youthfulness.

So, actively seek out things that make you laugh! Whether it’s a funny friend, your favorite comedy show, or spending time with children or pets. Hey, maybe you can try to laugh at yourself some more?

Make a conscious effort to bring more humor into your life and you will be feeling more youthful in no time.

4. Push yourself to try new things

During our youth, we are constantly trying new things. Young people are figuring out themselves in the world, and trying new things is an essential part of that.

Trying new things makes us feel energized and motivated. It keeps life interesting and provides us with a sense of achievement.

You may not even need to try something completely new if that feels too scary. Rekindling an old hobby is another way to make yourself feel refreshed, energized, and youthful.

Some examples of new things to try could be:

• Taking up a new form of art like painting, drawing, or pottery.
• Learning to sew, knit, or crochet.
• Trying a new sport.
• Trying food that you have never had before
• Cook a meal you haven’t cooked before.
• Travel to a new place.
• Volunteer for an organization you care about.
• Read a new book.

The list can go on and on, but hopefully, this helps you find a place to start!

Wrapping up

Aging is a natural process that should not be feared! Feeling youthful doesn’t mean you are scared to age, it means you are still excited by life, motivated, energized, and open to new experiences, regardless of your biological age. You can feel young no matter how many candles you have on your cake. Start by trying one of the tips in this article and see how it makes you feel!

Jessie Faber Author

Writer, athlete, social worker, and professional thrift shopper. Born in Canada, but currently living my dream playing professional soccer in Greece. Passionate about mental health advocacy, sewing, singing, and playing guitar.

The post 4 Strategies to be More Youthful in Life (With Examples) appeared first on Tracking Happiness.

Research shows that optimistic people experience better health, greater persistence towards goals, and lower reactivity to stress. For some, optimism may come naturally, and for others, it may take a conscious effort. In both cases, you can learn to be a more optimistic person.

This article will help you to learn what optimism is, why it is so important, and some helpful strategies to be more optimistic in your life, even when times get tough.

What does it mean to be optimistic? 

Optimism is a mindset, the way in which you think and see the world. Optimists tend to see or search for the positives. They anticipate that things will turn out well, and if they do not, they will still manage to find the good in the situation.

On the other side of the spectrum are pessimists. Pessimists tend to focus on the negatives in a situation. They anticipate that things will turn out poorly and generally don’t believe that good things will happen.

Usually, people aren’t fully optimistic or pessimistic, but rather somewhere in the middle.

If you lean more on the pessimistic side, you are not necessarily doomed to think that way forever. By changing our perspective and actively trying to integrate optimism into our lives, we can all become a little bit more positive.

Why is being optimistic important? 

There are countless studies that highlight the benefits optimism can have on your health and well-being. When it comes to physical health, studies show that optimism is associated with stronger health outcomes and a lower chance of illness.

A systemic review of 15 studies with over 200,000 participants found that optimism was linked to a 35% lower chance of heart disease, and a 14% lower chance of early death.

Better health outcomes may be related to the fact that optimistic people are also more likely to have stronger coping skills. Research shows that optimistic people are more proactive and experience lower levels of avoidance, or disengagement styles of coping.

When it comes to reaching your goals, optimists may fare better than pessimists. Optimists tend to persist and believe that their goals are achievable. Optimistic people are more committed to working towards their goals, even when faced with obstacles or setbacks.

Additionally, research shows that when goals are not met or are too difficult, optimists are able to adapt and identify new goals in life.

4 strategies to be more optimistic 

If you are not an optimistic person naturally, it may feel difficult to adopt an upbeat attitude. However, with a little dedication and commitment, anyone can become more optimistic, even if it doesn’t come naturally. Here are 4 tips to help you become more optimistic!

1. Be more mindful

Mindfulness is the practice of being engaged, attentive, and focused on the present moment.

Being present in the here and now can be helpful as it gives you a break from worrying about the future or ruminating about the past.

When you are present and living fully in the moment, you may be more appreciative, and less occupied with anxious or negative thoughts. As your negative and anxious thoughts decrease, your sense of optimism may increase.

If you’re interested in learning more about the benefits of mindfulness and how you can implement it into your life, check out this article.

2. Practice gratitude

Gratitude is the thankful appreciation you have for the good things in your life. This can be for small things, like being grateful for a good cup of coffee in the morning, or for the nice weather, or for larger things, like having a strong support network, or good health.

Research shows that gratitude is strongly related to greater happiness. It helps people feel more positive emotions, cherish positive moments, improve health, cope with adversity, and build strong relationships.

Some people practice gratitude by journaling. For example, you may start by writing 5 things you are grateful for every day. This helps you focus on the positive, and the act of journaling has some other major benefits as well!

3. Re-frame your failures

Failures are a normal part of life that everyone will experience at one point or another. Usually, when failure happens, we become overwhelmed with negative emotions such as anger, guilt, humiliation, sadness, and so on. These emotions are normal, but when we let them shape how we see ourselves and the future, that is when it turns into pessimism.

It’s important to recognize that failure does not define you. Failure can be a learning experience and an important step in your growth and development. Learning from failure allows you to maintain an optimistic outlook and look forward to future opportunities to do better.

4. Learn what you can (and can’t) control

Optimistic people are better able to adapt when things don’t go their way. It is difficult to let go of control and accept uncertainty, but once you are able to do so, you will feel a sense of freedom and empowerment.

When difficult situations happen, analyze what is within your control, and what is not.

For example, let’s say you just failed an exam in school. The fact that you failed has already happened and is not something you can control or change. You can control your next steps, however. For example, taking steps to better prepare for the next exam, seeking extra help from a peer or teacher, and taking care of your mental and physical health (e.g. getting enough sleep, eating healthy).

Controlling what you can and accepting what you cannot control allows you to take charge of the situation. If you move forward and persist through the challenges, you will experience less rumination about the past and less pessimism about the future.

By the way: If you want to start feeling better and more productive, I’ve condensed the information of 100’s of our articles into a 10-step mental health cheat sheet here.

This Cheat Sheet Will Help You Be Happier and More Productive

Thrive under stress and crush your goals with these 10 unique tips for your mental health.

Download The Free Cheat Sheet

Wrapping up

It isn’t always easy to be optimistic, it is a skill that takes intentional practice. That being said, there are so many proven benefits of being optimistic, so why not give it a try? Start small with one of the tips in this article, and go from there!

Do you consider yourself to be an optimist? If not, what’s your motivation for trying to become one? I’d love to hear from you in the comments below!

Jessie Faber Author

Writer, athlete, social worker, and professional thrift shopper. Born in Canada, but currently living my dream playing professional soccer in Greece. Passionate about mental health advocacy, sewing, singing, and playing guitar.

The post 4 Strategies to Be a More Optimistic Person (With Examples) appeared first on Tracking Happiness.