Cultivate gratitude
Perform a daily "gratitude exercise." It involves listing a few things that make you grateful. This shifts us away from bitterness and despair and promotes happiness.
Foster Forgiveness
Holding a grudge and nursing grievances can affect physical as well as mental health, according to a rapidly growing body of research. One way to curtail these kinds of feelings is to foster forgiveness. This reduces the power of bad events to create bitterness and resentment.
First, recall the hurt. Then empathize and try to understand the act from the perpetrator's point of view. Be altruistic by recalling a time in your life when you were forgiven. Commit to putting your forgiveness into words. You can do this either in a letter to the person you're forgiving or in your journal. Finally, try to hold on to the forgiveness. Don't dwell on your anger, hurt, and desire for vengeance.
Counteract Negative Thoughts and Feelings
As Jon Haidt puts it, improve your mental hygiene. In The Happiness Hypothesis, Haidt compares the mind to a man riding an elephant. The elephant represents the powerful thoughts and feelings -- mostly unconscious -- that drive your behavior. The man, although much weaker, can exert control over the elephant, just as you can exert control over negative thoughts and feelings.
"The key is a commitment to doing the things necessary to retrain the elephant," Haidt says. "And the evidence suggests there's a lot you can do. It just takes work."
For example, you can practice meditation, rhythmic breathing, yoga, or relaxation techniques to quell anxiety and promote serenity. You can learn to recognize and challenge thoughts you have about being inadequate and helpless.
Talk and share
Communication is important, whether it's with a friend, family member or counsellor.
Talking things through helps you to release tension, rather than keeping it inside. It helps strengthen your relationships and connect with people.
Enjoy yourself
Doing things that you enjoy is good for your emotional wellbeing.
Simple activities like watching sports with a friend, having a soak in the bath or meeting up with friends for coffee can all improve your day.
Doing something you're good at, such as cooking or dancing, is a good way to enjoy yourself and have a sense of achievement.
Try to avoid things that seem enjoyable at the time but make you feel worse afterwards, such as drinking too much alcohol or eating junk food.
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