Give Yourself A Hug

Accept yourself, love yourself, and keep moving forward.

If you want to fly, you have to give up what weighs you down. – Roy T. Bennett

Credit…Albert Tercero

By Tim Herrera for the Smarter Living newsletter of the New York Times.

With everything happening all the time, it’s easy to forget to take care of yourself. How can we focus on ourselves when there is so much going on around us, not even to mention worrying about careers, families, money, stress and everything else that comes with modern life?

But it doesn’t have to be as difficult as it seems. This year, Smarter Living published loads of stories centered around self-acceptance and self-care, whether that means acknowledging a small achievement, being O.K. with your guilty pleasures or just trying to be a little more scarce.

Here are eight simple ways to be a little kinder to yourself in 2020.

Choosing to spend time alone can benefit your social relationships, improve your creativity and confidence, and help you regulate your emotions so that you can better deal with adverse situations, according to experts.

“It’s not that solitude is always good, but it can be good” if you’re open to rejecting the idea — common in the west — that time by yourself is always a negative experience you’re being forced into, according to Thuy-vy Nguyen, an assistant professor in the department of psychology at Durham University, who studies solitude. She added that because solitude helps us regulate our emotions, it can have a calming effect that prepares us to better engage with others.

Getting better at identifying moments when we need solitude to recharge and reflect can help us better handle negative emotions and experiences, like stress and burnout, said Emily Roberts, a psychotherapist. Read more >>

Running from place to place and laboring over long to-do lists have increasingly become ways to communicate status: I’m so busy because I’m just so important, the thinking goes.

Perhaps it’s time to stop all this busyness. Being busy — if we even are busy — is rarely the status indicator we’ve come to believe it is. Nonetheless, the impact is real, and instances of burnout, anxiety disorders and stress-related diseases are on the rise, not to mention millennial burnout.

One way out of this madness? Doing nothing.

Counterintuitively, idleness can be a great productivity tool because “if our energy is totally shot, our productivity is not going to be good because we’re not going to have fuel to burn with which to be productive,” said Chris Bailey, a productivity expert and author of the blog “A Life of Productivity.” Read more >>

Think of the parents you see in the drop-off line at school. Your favorite bartender. The other dog owners at the park.

The sociologist Mark Granovetter calls these low-stakes relationships “weak ties.” Not only can these connections affect our job prospects, they also can have a positive impact on our well-being by helping us feel more connected to other social groups, according to Dr. Granovetter’s research. Other studies have shown weak ties can offer recommendations for services and empower us to be more empathetic. We’re likely to feel less lonely, too, research shows.

A 2014 study found that the more weak ties a person has (neighbors, a barista at the neighborhood coffee shop or fellow members in a spin class), the happier they feel. Maintaining this network of acquaintances also contributes to one’s sense of belonging to a community, researchers found. Read more >>

Worrying about when “the other shoe will drop” will only steal your current joy.

In a paper examining the costs and benefits of negative expectations in the journal Emotion, researchers found that students who predicted getting a poor grade on an exam felt bad for days before receiving their results. Worse, their stressing didn’t diminish the disappointment they felt once they got their scores.

One underlying reason people worry is that on some level they assume it helps. Yet we need to accept that we can’t perfectly prepare for potential challenges.

“There are an infinite number of bad things that could possibly happen (although most are unlikely), and there is just no way a person can anticipate them all,” according to Dr. Michel Dugas, a psychology professor at the University of Quebec.

Keep in mind that research has shown we are notoriously bad at predicting how we will feel in a given situation, and things often go better than we imagine they will in moments of fear. Dr. Dugas shared a takeaway a client observed: “I try to worry about everything bad that could possibly happen so that I won’t be taken off guard. What really bothers me is that although I do sometimes experience bad things, they are never the ones I thought about!” Read more >>

The TV shows and movies we love, even though we just know they’re bad. The trashy books we simply can’t put down. The awful earworms we hate to love.

Yes, these are our guilty pleasures — what some people consider the junk food in our media diets. But if we enjoy them, why should we feel guilty? We should be free to enjoy whatever we like! And as it turns out, these so-called “guilty” pleasures can actually be good for us, so long as they’re enjoyed in moderation.

“When we rest, we think we’re supposed to use that time productively with problem solving,” said Dr. Kristin Neff, an associate professor in the department of Educational Psychology at the University of Texas at Austin. While “that may be good for survival,” Dr. Neff said, constantly running through hypothetical problems “is not very good for happiness.”

Taking a mental break and enjoying something that doesn’t require intense intellectual focus gets us out of problem-solving mode, and it can also improve our ability to productively deal with stressors and help us engage more positively with other people, according to experts. Read more >>

Pumping yourself up after a big win can feel a little awkward. You want to acknowledge good work, but you don’t want to feel arrogant. It’s that tricky balance of quietly reveling in a job well done without coming off as … well, a jerk.

Despite that awkwardness, getting credit for your work gives your brain good feelings and helps you accomplish more. Companies use praise to try to boost productivity and even revenue, and experts say that the psychological impact of keeping a positive view of your accomplishments can decrease stress and encourage better habits.

And even if you’re bad at taking a compliment, or you’re not getting external recognition, you can still enjoy major psychological benefits from celebrating your achievements on your own, according to experts. Read more >>

Novelty is so overrated, and research has shown that you’re far more likely to enjoy something the second time around than you think.

“Doing something once may engender an inflated sense that one has now seen ‘it,’ leaving people naïve to the missed nuances remaining to enjoy,” according to Ed O’Brien, a professor of behavioral science at the University of Chicago Booth School of Business.

“When an experience has many layers of information to unveil, it’s probably a good bet to repeat it,” Mr. O’Brien said. “The rub is that it’s hard to tell which experiences will be like this, and our studies show that people are too quick to assume that they’ve ‘seen all the layers’ even in those cases where they haven’t.” Read more >>

Many of us try to push pain away. Others ruminate about perceived mistakes. But whether you ignore or fixate on what’s troubling you, research has shown that it’s impossible to run from emotions without consequences. And in a vicious twist, dodging upsetting feelings actually makes them even more present: Suppressing our emotions can diminish our capacity for joy and potentially manifest as physical pain.

So instead of trying to ignore your regrets, it’s a better idea to practice acknowledging the experience. Try this: Start by slowing down and noticing your thoughts and sensations. Relax your face and hands, and think about accepting how you feel now without worrying you’ll feel this way forever. Reaching this middle ground between avoiding and dwelling will prove less depressing.

Researchers also found that when people find a silver lining in their regret, they are able to think more clearly.

“Regret can be a problem, but one benefit of regret is that it signals improvement is possible,” said Neal Roese, a professor of marketing at the Kellogg School of Management at Northwestern University who focuses on the psychology of judgment and decision-making. “The trick is to avoid obsessing and pull out a lesson that can be applied in future situations.”

Credit…María Medem

Stop beating yourself up, and turn your emotions into action.

By Jennifer Taitz

Have you ever felt like life would be better if you had taken a different path? If only you had pursued that job, ended that relationship sooner or moved to a new city, everything would be just perfect.

Nonsense, of course. But it’s human nature to linger on those feelings of regret. We tend to look back and think that missed opportunities — real or imagined — could have set us on a different, possibly more rewarding path. Left unchecked, these emotions can become overwhelming sources of stress and anxiety.

But even painful emotions like regret can be powerful sources of inspiration. Whether you carry minor regrets that speak to your perfectionism, or you continuously cringe over more serious, “If only I …” thoughts, it’s possible to use regret as a lever to help you move ahead, rather than letting it weigh you down.

And there are good reasons for doing so. Researchers have found that obsessing over regrets has a negative impact on mood and sleep, can increase impulsivity, and can be a risk factor for binge eating and misusing alcohol.

As a clinical psychologist, one of my most important tasks in helping people lead healthy, happy and meaningful lives is to teach them evidence-based strategies to manage their emotions. That includes how to use regrets to motivate them. I’ve found that even when people feel stuck in endless what ifs, it’s possible to recalibrate. Here’s how.

Many of us try to push pain away. Others ruminate about perceived mistakes. But whether you ignore or fixate on what’s troubling you, research has shown that it’s impossible to run from emotions without consequences. And in a vicious twist, dodging upsetting feelings actually makes them even more present: Suppressing our emotions can diminish our capacity for joy and potentially manifest as physical pain.

So instead of trying to ignore your regrets, it’s a better idea to practice acknowledging the experience. Try this: Start by slowing down and noticing your thoughts and sensations. Relax your face and hands, and think about accepting how you feel now without worrying you’ll feel this way forever. Reaching this middle ground between avoiding and dwelling will prove less depressing.

This is easier said than done, but consider the alternative: A 2014 study published in The Journal of General Psychology found that drowning in regret can compromise our ability to make wise decisions, and focusing on those negative emotions “undermined performance” on simple tasks.

However, researchers also found that when people find a silver lining in their regret, they are able to think more clearly.

“Regret can be a problem, but one benefit of regret is that it signals improvement is possible,” said Neal Roese, a professor of marketing at the Kellogg School of Management at Northwestern University who focuses on the psychology of judgment and decision-making. “The trick is to avoid obsessing and pull out a lesson that can be applied in future situations.”

Further, when we find ourselves consumed by self-criticism, it can feel tempting to focus on quick fixes, like distracting ourselves, rather than taking steps to improve. And regrets that arise from inaction — i.e., missing opportunities — are particularly frustrating.

Take time to notice how you handled a recent regret. Did you pretend it meant less than it did? Or did you fall into a shame spiral? Once you figure out how you navigate these situations, you can start using your emotions to your advantage.

Credit…María Medem

Once you’ve identified how you cope, it’s important to learn how to stop a regret spiral from happening, since thinking endlessly about it all but guarantees you’ll feel worse.

Take a moment to list the consequences of a recent regret spiral — like circling for hours over a mistake you made — and keep those notes for review. Did you feel better? Worse? Were there concrete lessons you learned? Or did you just feel bad? The point of this list is to realize that these spirals probably won’t lead you anywhere productive and, most likely, will leave you feeling stuck.

Next, think about the times you’re most tempted to ruminate on your regrets, like right before you go to sleep. Having this list handy will help you keep in mind that it’s wasted energy to focus on your regrets.

Finally, develop a set of concrete, alternative options that will engage you when you can feel yourself standing on the edge of a regret spiral about to fall in. The goal here is stop this type of thinking in its tracks before it consumes your energy. (Ideally, these choices don’t involve venting or scrolling through Instagram, both of which can keep regret churning.)

One activity I have my patients try is to list their favorite authors in alphabetical order. When your mind is focused on a project, it’s less likely to get derailed. Another idea: If you feel the grip of strong emotions, dip your face in ice water. (Really.)

“People become believers in this strategy once they get past the idea of plunging forward into a bowl of ice-water,” said Dr. Kathryn Korslund, an expert in Dialectical Behavior Therapy, a treatment that teaches people how to manage emotions. She said that dipping your face in ice water works because it increases activity in the parasympathetic nervous system, lowering your body temperature and heart rate, preventing emotions from intensifying.

If that seems too jarring, pop an ice cube in your mouth and focus on the sensations. You’ll find that it’s difficult to simultaneously replay your life’s mistakes while fully participating in doing something else.

Keep in mind: These activities aren’t meant to be a permanent solution. The goal is to regulate your emotions for a few minutes to then approach your situation with a little more clarity.

Credit…María Medem

Remember that silver lining effect? This is how it works.

In the same study that found regret hinders our ability to solve problems, participants were asked to read the following two statements and recall at least one benefit from a regrettable event:

  • Everything can be viewed from a different perspective.
  • There is positive value in every experience.

Afterward, participants showed “improved subsequent performance” on the same set of tasks they completed before finding the silver lining.

In other words, focusing on what you gained can help you pivot from the negative impacts of regret. And keep in mind that so much of your regret story is just that: a story. Researchers even label regretful “if only” stories as counterfactual thinking, since it’s impossible to know how things would have turned out had you made a different choice.

Credit…María Medem

Researchers at University of California, Berkeley, asked 400 students to write about their biggest regrets and found that self-compassion, not beating ourselves up, “spurs positive adjustment in the face of regrets.”

This “self-compassion led to greater personal improvement, in part, through heightened acceptance,” the researchers wrote, adding that “forgiveness stems from situating one’s shortcomings or failures — such as a regret experience — as a part of the common human experience.”

Imagine your mentor talking you down from a spell of regret. Would she focus on everything you did wrong? Or would she encourage you not to be so mean to yourself, and rather try to find the tangible, practical lessons you can learn from the experience?

When all else fails: Just talk to yourself like you’d talk to a friend.

Credit…María Medem

When you feel profound regret — the type that makes you wonder about your place in life, as opposed to regretting the dumb thing you said to your boss in the elevator — use the emotion as a springboard to examine what truly is important to you. Consider the values you most want to stand for, and the values that are core to your identity.

One of my clients came to see me after feeling guilty about how angrily she speaks to people. Together, we worked on utilizing her remorse to pinpoint the virtues she most cherishes — “I care about being nice rather than being right” was one — since focusing on the damage already done wouldn’t do her or her relationships any good.

Take the time to ask yourself why you feel such profound regret, and work backward to identify the values that are tied up in your feelings. Unraveling that knot can help you use that as motivation for personal growth.

Credit…María Medem

There’s a Japanese art called kintsugi. Literally translated, this means “golden repair.” But it’s much more than that.

Kintsugi is a philosophy of repairing broken things, like cracks in pottery, for example. Rather than hide an item’s imperfections, the reparation process highlights them. Those imperfections are considered part of an item’s history, and repairing it this way can add beauty to the original items — like using precious metal to fix cracks in pottery.

Make a list of regrets large and small, then brainstorm exactly how to take steps to remedy whatever is haunting you. The ultimate cure for anticipating regret isn’t feeling lousy or overthinking. It’s thoughtfully pursuing solutions, and using the wisdom gained through self-reflection to act.

Make a list of regrets large and small? Crap. I’m gonna need a thick pad of paper and more than a couple of pens.

Kintsugi is the art of golden scars. See myself almost completely covered in the shiny precious metal. – JDW

https://www.youtube.com/watch?v=ixuOLJfwa4Q
The Mind Game

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