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Category Archives: Mood

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De-stressing and Finding Peace Within

Jonathan Robinson, Finding Happiness Posted on March 6, 2015 by Jonathan RobinsonJanuary 16, 2023

438792_2368031_lzI just got back from something called the Wisdom 2.0 conference.  If you haven’t heard of it, it’s where thousands of people talk about the interplay of three main topics: meditation, business, and technology. This is a place where spiritual teachers such as Byron Katie and Jack Kornfield rub elbows with Linked In CEO  Jeff Weiner, or rock star Alanis Morissette.   Needless to say, it attracts a fascinating group of people.

I went there partly because I wanted to know whether or not there was hope for humanity.  I’m glad to report that there is.  Despite all the problems the world faces, and despite how fast everyone is rushing around nowadays, people still have hearts.   Sure, our hearts are often buried beneath our smartphone screens, but humanity’s deeper heart is an irrepressible force. At the conference, I met a lot of good people sincerely looking for ways to bring more peace on Earth.

wisdomBeing that I’m a gadget guy, I’m always looking for simple things that can help me to be kinder, more relaxed, and more aware.  At Wisdom 2.0, I felt like a kid in a candy store.   I talked with a dozen app developers who created apps to help with meditation, or ways to remind yourself to do an act of kindness. Anyway, what I got from the conference, (other than some new friends), was a sense of the importance of daily spiritual practice.

In an age when there is always too much to do, and too little time to do it in, most of us feel pretty stressed.   In fact, studies suggest that 40% of Americans report they are “severely stressed.”  If you’re not doing some daily practice to reduce stress and find peace within, you’re basically screwed.   We all end up taking in a daily megadose of stress.  Therefore, it’s necessary to “flush” your past stress down the “toilet.”   Imagine not going to the toilet for several days.   You would surely end up feeling very stressed!  Being that stressed sure doesn’t feel very good.

So if we need to handle stress on a daily basis, a good question to ask is “How?”   More specifically, how can we get the most de-stressing bang for our buck (i.e. the smallest effort).  There is no single answer to that.   People can let go of stress and find peace within in a vast variety of ways.  For example, it can be as easy as taking a few deep breaths or listening to a favorite song.   Or, as I mentioned previously, you can now get an app or gadget that can help you de-stress. At the Wisdom 2.0 conference, I bought a gadget called “Spire” that tracks your stress level by monitoring your breath.  If you haven’t taken a relaxing breath in awhile, it vibrates and sends you a text to remind you to breathe more deeply.  It’s a bit of a kooky idea, but I’ve been trying it the last few days and it really helps!

imagesWhile gadgets can help, I’ve see that there are also a lot of simple methods that immediately lead to more relaxation, happiness, and peace.  As a psychotherapist, I’ve seen that the best practices for finding peace seem to be those that take under two minutes to do.  Sitting down to meditate or do yoga are good practices, but not many people will do them everyday to handle their daily stress.  Yet, I’ve seen that people will use something that only takes a minute or two to do if it feels good and it really works.

In my book “Find Happiness Now” or my audio program, “Deeper Happiness,” I offer a lot of such methods.   Once you find a technique or two that truly works for you, you’ve got a friend for life.   I use one such method many times a day and it has made an immense positive impact on the quality of my life.

At the conference, I had a chance to have a one-on-one talk with spiritual teacher Byron Katie. She is known for her many bestselling books and for a method she developed called “the work.”   I asked her, “What can people do to help change the world?”  Without hesitation she said, “They can work on themselves.  That’s the way the world will become a more peaceful place—by each person finding it within.”  I couldn’t agree more.   So my question to you is simple:  “Do you have a quick method you can use daily to help you de-stress and find peace within?”

 

 

Posted in Mood, Relaxing

How to Quickly Find Peace Using “The Sedona Method”

Jonathan Robinson, Finding Happiness Posted on March 7, 2014 by Jonathan RobinsonJanuary 16, 2023

sedonaPerhaps the most important thing a human being can learn is how to quickly let go of negative thought patterns and emotions and quickly return to the peace and love that’s hidden behind our turbulent minds.  Once you can do this well, everything in your life changes. In my exploration of how doing this effectively, I’ve tried a lot of things.  One of my absolute favorite ways to quickly return to a place of peace (after being upset) is to use something called “The Sedona Method.” What follows is a  mini-course on the Sedona Method.  If you try this out and like it, I recommend that you get the book “The Sedona Method,” so you can get a better understanding of this truly effective and simple technique. Continue reading →

Posted in Being Present, Mood, Positive Psychology Exercises, Relaxing | Tagged finding, happiness, inspire, Jonathan Robinson, positive psychology, relaxing

Top 10 Tips for Great Sleep…

Jonathan Robinson, Finding Happiness Posted on January 28, 2014 by Jonathan RobinsonJanuary 16, 2023

insomniaI’ve been reading recently about how important a good night’s sleep is for feeling happy during the day and being productive in life.  Unfortunately, about 30% of Americans suffer from chronic insomnia and/or sleep deprivation.   In our fast paced world, many people try to do with as little sleep as possible, but then end up suffering emotional and health effects from getting too little sleep.

In order to get a good night’s sleep, I’ve created a simple guide called “Ten Tips for a Good Night’s Sleep.”   By following its guidelines, my hope is that you’ll experience a better quality of sleep each night, as well as more productive and happier days due to having rested well.   Feel free to forward this on to people you care about who might want to improve their quality of sleep.   By resting well each night, you’ll be in good shape to handle whatever life throws at you….

Ten Tips for a Good Night’s Sleep:

  1. Make your bedroom conducive to sleep:  people sleep best in cool, dark, and quiet environments.   Use a sleep mask or whatever is necessary to create as dark a room as possible.
  2. Create a sleep inducing routine: try taking a bath or shower before bed, or read a book, or some other non-stressful activity before going to bed.
  3.  Avoid alcohol, caffeine, nicotine and energy drinks:  caffeine can keep you awake even 6 to 8 hours after it’s ingested, so be especially careful about “hidden” caffeine in soda, chocolate, tea, and pain relievers.
  4. Know how to use the light at night:  if possible, avoid highly lit screens an hour before going to bed, such as looking at a computer screen.  If you read before going to bed, make the light a little dim.
  5. Keep a consistent sleep schedule:  people sleep better when they go to sleep and wake up at roughly the same time each night and day.  Try to sleep an amount of hours that truly works for you (8 is recommended).
  6. Nap before 5pm, or not at all: if you like naps, try taking a nap for less than 30 minutes, and make it before 5pm.  If you still have trouble falling or staying asleep, try not napping and see how that affects your sleep.
  7.  Don’t eat a big evening meal: finish dinner several hours before you go to sleep, don’t eat anything an hour before bedtime, and avoid foods that can cause indigestion.
  8. Exercise early in the day:  While exercise during the day helps people to have a good night’s sleep, don’t exercise at least 3 hours before going to bed.
  9. Explore ways to quiet your mind: you can’t quickly stop a fast moving car; nor can you quickly stop a fast moving mind.  Therefore, have a way of relaxing and dealing with stress during your day—before your mind builds up too much momentum.
  10.  Avoid stimulating movies or TV before bed:  Emotionally intense movies or shows can make it very hard to fall asleep for a couple of hours afterwards.   Therefore, avoid such stimulation at least an hour before going to bed..

..and a Bonus Tip: Use what seems to work for you through trial and error:  this can include supplements such as melatonin or “Midnite or Valerian, or things specific to you.

 

Posted in Being Present, Mood, Overcoming Anxiety, Relaxing | Tagged happiness, inspire, Jonathan Robinson, joy, life, love, manage, sleep

When you get the Winter blues…

Jonathan Robinson, Finding Happiness Posted on January 14, 2014 by Jonathan RobinsonJanuary 16, 2023

winterDuring the winter months, a lot of people end up feeling more “down” than usual. In many cases, this can be due to the fact that they have what is called S.A.D. or Seasonal Affective Disorder.   S.A.D. comes from not getting enough light and/or being indoors more than usual. Fortunately, S.A.D. is often easily remedied. Below I’ve written a brief guide to knowing if you might have Seasonal Affective Disorder, as well as some simple tips for overcoming it effectively.

Even if you personally don’t suffer from S.A.D.,  you probably have friends or family members who do.  Feel free to pass this quick guide to overcoming it onto them… Continue reading →

Posted in Being Present, Mood | Tagged experience, how to be happy, Jonathan Robinson, life, manage

How to Easily Overcome Disturbing Memories

Jonathan Robinson, Finding Happiness Posted on October 17, 2013 by Jonathan RobinsonJanuary 16, 2023

JRmemoriesDo bad memories or images ever haunt you?   Do you sometimes flash back to some of the most traumatic moments of your past?  For some reason, the human mind has a nasty tendency to forget important things like your mother’s birthday, but is more than happy to frequently remind you of the worst events of your life.  Fortunately, there’s an antidote to this glitch in the human bio-computer.  It’s called the Erasure Technique.  In a matter of a few minutes, this powerful method can virtually neutralize the bad feelings associated with almost anything you’ve ever experienced.  I’ve even used it with clients who have suffered from disturbing memories for many years.  Whether you want to neutralize images of a minor car accident or the hurt from the ending of a relationship, the erasure technique can make a dramatic difference in your life. Continue reading →

Posted in Depression, How to Be Happy, Key to Happiness, Mood, Positive Psychology | Tagged experience, finding, Jonathan Robinson, joy, love, overcoming self criticism, positive psychology

How to Encourage Yourself

Jonathan Robinson, Finding Happiness Posted on September 19, 2013 by Jonathan RobinsonJanuary 16, 2023

icecreamWhen you were a child, your parents most likely rewarded you on a fairly regular basis.  Perhaps they told you how pretty you were, or bought you an ice cream cone as a reward for cleaning the yard.  However they did it, the rewards you received helped guide you, and made you feel loved.  Unfortunately, once you left your parent’s home, there was probably no one  around to play the role of encourager and guide for you.  The truth is–if you don’t do it for yourself, it probably won’t get done.  As adults, we need to learn how to give ourselves rewards so we can be encouraged to move in a positive direction.   However, most adults either give themselves indulgences all the time, or they almost never do.   By learning the art of giving ourselves rewards at appropriate times, we can come to benefit from this powerful tool. Continue reading →

Posted in Being Present, Inspire Me Today, Key to Happiness, Mood, Overcoming Anxiety, Positive Psychology | Tagged experience, finding, happiness, Jonathan Robinson, manage, overcoming self criticism, positive psychology

How to Deal with Anger: The Adult Temper Tantrum

Jonathan Robinson, Finding Happiness Posted on July 18, 2013 by Jonathan RobinsonJanuary 16, 2023

It’s been one of “those days.” anger  Too much to do, and not enough time to do it.  Your boss yells at you for something that wasn’t even your fault; by the time you make it home, you’re fed up and stressed out. You slam the door, and then walk past your partner without saying a word.  Your mate asks you about your day and why you slammed the door.  Just the fact that they say anything to you makes you even more annoyed.  You tell them, “I didn’t slam the door.  There’s nothing wrong.  Why do you always have to question me?”  You spend the rest of the evening upset.

Sound familiar?  Some people play out scenes like this on a fairly regular basis.  During the day, some event or person makes them angry, and they spend the rest of the day and evening affected by it.  Although the original upset has long gone, they carry the residue of the event with them like a bag of bricks on their shoulders.  Without a clearly defined way to rid themselves of their irritation, they spend many hours feeling annoyed for no apparent reason.  Then, seemingly out of nowhere, they “blow-up” in reaction to just about anything.

It doesn’t need to be like this.  Think of how infants react when they get angry.  Typically, they get very upset, scream or cry for awhile, then quickly return to a state of contentment.  Instead of holding-in their feelings, they fully let them out.   Once all their anger has been expressed, they feel calm and at peace once again.  Unfortunately, adults have not learned how to deal with anger so well.  We’ve been conditioned to repress our feelings of anger and upset.  Yet, like steam escaping from a heated pressure cooker, our anger and resentment leaks out, and because it is only allowed to leak out a little at a time, it can take a long while before adults can feel at peace  again. Continue reading →

Posted in Anger, Mood, Relaxing | Tagged experience, fullest, happiness, inspire, Jonathan Robinson, life, manage, positive psychology

How to Overcome Depression without Medication: Hooray for Hypericum

Jonathan Robinson, Finding Happiness Posted on June 26, 2013 by Jonathan RobinsonJanuary 16, 2023

sadMany people suffer from symptoms of minor depression sometime in their life.  Persistent sadness, moodiness, lethargy, tiredness, or suicidal thoughts can all be signs that you’re in the grips of depression.  What can you do?  Historically, the recommended treatment has been to take drugs such as Prozac or Zoloft—sometimes coupled with therapy.  Yet, these medications present a problem for many people.  First of all, getting a prescription and buying these medications can cost hundreds of dollars.   Secondly, many people find that anti-depressant medications don’t work at all or they can cause unpleasant side effects.  Fortunately, some people can overcome depression naturally. An inexpensive and safe alternative to anti-depressant medications has recently become popular; it’s called Hypericum—but it’s better known as St. John’s Wort.

How to Overcome Depression Without Medication.

St. John’s Wort is derived from a yellow-flowered plant that has been ingested around the world for some 2,000 years.  In 1994, the venerable Journal of Geriatric Psychiatry and Neurology devoted an entire issue to Hypericum.  One study done with 3,250 patients suffering from mild and moderate depression found that 80 percent of them felt better, or completely free of symptoms, after four weeks.   In Germany St. John’s Wort is the leading treatment for depression and is prescribed 25 times more frequently than Prozac.  Best of all, St. John’s Wort can be picked up at your local health food store without a prescription, and costs a lot less than any anti-depressant on the market.

Although more research needs to be done on Hypericum/St. John’s Wort, by all accounts it is a great way for overcoming depression without traditional medications.  Approximately 2.4% of those trying the herb experience side effects—ranging from restlessness to mild allergic reactions.  The percentage of people who report side effects from Prozac or Zoloft is markedly higher.  For example, approximately 20% of people who take Prozac experience headache, digestive difficulties and/or insomnia.   While Hypericum may make some people sensitive to the sun, the absence of serious side effects is one of its biggest selling points.

If you suffer from mild or moderate depression from time to time

consider trying STJohnsHypericum as a way to overcome depression naturally.   The recommended dosage is 300 milligrams of Hypericum extract, containing 0.3 percent of the active ingredient Hypericum, three times a day.  It takes between one and four weeks for the herb to start working.  Since it takes awhile for this medicine to have an effect, avoid trying it in response to momentary sadness or lethargy.  Yet, if you feel depressed for several weeks, there is little to risk and potentially a lot to gain from trying St. John’s Wort.

Due to the fact that I’m a therapist and not a psychiatrist, I’m not able to prescribe medication.  Frequently, clients would come to my office feeling depressed, but they lacked the funds to see a psychiatrist.  In addition, some clients simply refused to take drugs such as Prozac because they didn’t like the side effects or how it made them feel.   When I heard about Hypericum, I began suggesting it to clients I thought could benefit from its use.  In almost every case, glowing reports came back to me.  Many of the clients who had previously taken anti-depressants reported they liked Hypericum better.  Several of my clients said they experienced fewer side effects and/or found it to feel “more natural” than the previous medications they had tried.

If you try Hypericum or other anti-depressant remedies,

it’s important not to use them to avoid looking at important issues in your life.  Depression can often be a sign that certain aspects of your life are not working.  A good therapist or a good book that deals with a therapeutic approach to depression can be an important part of your recovery; the book Feeling Good by Dr. David Burns is a good place to start.   Although psychotherapy can be expensive, it can beat the cost of spending the rest of your life running from yourself.  If you decide to try therapy as part of your treatment, ask friends if they know of anyone they can recommend.  Another option is to call several therapists and talk to each of them on the phone to see which one feels right for you.

161718759Hypericum is not a cure-all for depression and sadness.  Yet, for many people it can be an enormous help.  If, after using Hypericum for four to six weeks, you don’t notice any improvement, consider seeing a psychiatrist for his or her recommendation.  If you keep trying new medications and/or forms of therapy, you’ll eventually find something that helps.  Don’t give up hope.  Even severely depressed people have been known to bounce back to a feeling of contentment after finding a treatment that was right for them.  Good luck on your search

Posted in Depression, Mood | Tagged depression, fullest, inspire, Jonathan Robinson, overcome severe depression, positive psychology

Overcoming Self-Criticism Through Humor and Failure

Jonathan Robinson, Finding Happiness Posted on June 6, 2013 by Jonathan RobinsonJanuary 16, 2023

 

“You yourself, as much as anybody in the entire universe, deserve your love and affection”

― Gautama Buddha

sunsetI used to suffer greatly from a bad case of self-criticism,  in my teenage years, it was so severe that I could never ask a girl out on a date.  I feared that she’d say “no” and I’d end up spending the next week getting down on myself for my failure.

Finally, at age 17, I hit “threshold” and decided to get rejected by 10 girls in one day.  I figured the best way out of my prison of fear was to face it head on.

I promised myself that if I got 10 rejections; I’d treat myself to a trip to Hawaii. By setting it up that getting 10 rejections equaled my ticket to Hawaii, I hoped to sidestep getting down on myself for being rejected so many times. Continue reading →

Posted in Jonathan Robinson, Mood, Overcoming Anxiety, Self-criticism | Tagged experience, finding, fullest, Joonathan Robinson, joy, manage, overcoming self criticism, positive psychology

Pain and Pleasure List

Jonathan Robinson, Finding Happiness Posted on April 15, 2013 by Jonathan RobinsonJanuary 16, 2023
Woman getting pleasure from a bike ride

Woman doing housework in pain.What do you absolutely love to do? It need not be a big thing. Perhaps you really love to watch football, or maybe you really enjoy baking your own bread. Often, we get so caught up in living our life that we forget to take time for life’s simple pleasures. Many people find that their life is so full of responsibilities that they rarely take time for fun and adventure. If that sounds like you, then you’ll benefit by using the “Pain and Pleasure List.” The Pain and Pleasure List is a catalog of at least ten things you enjoy doing and a list of ten things you don’t particularly care for. It helps you clarify what really turns you on in life and what you do only because you have to – or think you should. While we all need to do things we don’t like from time to time, life is not meant to be a series of burdens and responsibilities. By having a Pain and Pleasure List, you’ll be able to make important changes in your life with a lot more ease.

Woman making a pain and pleasure list.The first step in using the Pain and Pleasure List is to simply create it. The singular act of writing down ten things you love to do and ten things you don’t care for can reveal a lot about your life. Recently, a client named James made his list while in my office. He had originally come to see me because of depression, stress at work, and problems with his wife. This was the list he created:

Ten Things I Don’t Like to Do

  1. Go to work.
  2. Market myself or my products.
  3. Clean the house.
  4. Cook.
  5. Be around disagreeable people.
  6. Spend time with my parents.
  7. Taxes and paying the bills.
  8. Give my wife a massage.
  9. Go shopping for clothes or gifts.
  10. Argue with wife.
Ten Things I Love to Do

  1. Ride my bike
  2. Be by myself, reading a good book.
  3. Play with the dog.
  4. Eat good food.
  5. Travel.
  6. Get a massage.
  7. Spend time in nature.
  8. Make love with my wife.
  9. Drive and listen to music.
  10. Watch a good football game.

You can write you own Pain and Pleasure List here.

After James made his Pain and Pleasure List, I had him estimate the number of hours every month he spent doing each activity. When he finished this part of the exercise, it was brutally clear why he was depressed, stressed, and messed-up with his wife. The total number of hours Man with bag on head obviously feeling emotional pain.on the “pain” side of the list was a whopping 215 hours per month. The total number of hours on the “pleasure” side of the list was a meager 32 hours a month. That’s almost a seven-to-one ratio of pain to pleasure. I’ve found that when the degree of pain as compared to pleasure rises above a five-to-one ratio, people dislike their life. In order to feel good again, such people need to spend less time doing “painful” activities, and more time doing what they enjoy.

The first key to changing your life and behavior is to be aware of what’s currently not working. If, after completing your own Pain and Pleasure List, you see a similar pattern to James’, then you’ll know you’ve been denying yourself too much. You need to put pleasurable activities at a greater level of importance in your life. Sometimes people think if they make pleasure a bigger priority, the rest of their life will fall apart. Not true. When we don’t have enough good times in our life, we become less capable and effective in our career and relationships. We pay a price. As we feel good more regularly, the rising sea of our emotions tends to lift the various “boats” of our life.

Woman displaying pleasure on  a car ride.Although less frequently, some people who complete the Pain and Pleasure List see a pattern of having too much pleasure in their life. They tend to avoid responsibilities and discipline at all costs. Unfortunately, this form of hedonism doesn’t work well long term. By avoiding difficult things now, people with this predilection often create problems in their finances and relationships later on. The key to having a successful life is to find the right balance of pain to pleasure. It must be a balance that works, not only in one’s current life, but it must also work long term.

Another way the Pain and Pleasure List can be useful is as a convenient reminder of what you really like to do. Sometimes, we get so caught up in the various “chores of life” that we forget to enjoy ourselves. By putting the Pain and Pleasure List in a place where you’ll see it often, it can softly help you to remember the direction you want to go. Ultimately, to change your life, you need to change individual behaviors. If there’s a lot of pain and little pleasure in your life, ask yourself the following two questions:

  1. Are there any activities on the “pain” side of the list that I can easily change, do less
    of, or have someone else do instead?
  2. Are there any activities on the “pleasure” side of the list that I can easily do more of,
    beginning with scheduling time for it in my life right now?

Woman enjoying a pleasurable bike ride.As you ask yourself these two questions, search your lists for answers you can immediately act upon. Then, take action. Schedule a fun activity into your busy week, or see if you can get someone else to do what you always hate doing. Even a small change can snowball into a major shift in your attitude and disposition. Let the Pain and Pleasure List be your caring companion—gently reminding you of the road to greater fulfillment.

Get started right now by downloading a blank Pain and Pleasure List here. And read more about living a happier life in Happiness Resources.

Posted in Healthy Relationships, How to Be Happy, How to Find Happiness, Mood

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