Category Archives: Blog

Happiness

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I recently read a great book by Martin Seligman “Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment”. Seligman makes a compelling argument that psychology can do more than relieve suffering but in addition can help people achieve happiness. He lists various things that do not provide much genuine happiness (eg. money) and that optimism is essential to finding happiness in life. Pessimists are less happy and live shorter lives than optimists. Healthy relationships and meaningful life goals are important. His TED talk provides a good summary of his ideas:

https://www.ted.com/talks/martin_seligman_on_the_state_of_psychology

He suggests that we will find happiness when we identify and use our strengths on an ongoing basis. He has a survey in his book and on his website to help people identify their key or signature strengths.  http://www.authentichappiness.com.

What is the difference between a job and a career? The later is more likely to be satisfying. It is possible that a person can find happiness in many careers, ideally one that uses your signature strengths. An interesting idea is “job crafting” which is to change your job in ways that make your job more meaningful.  A video on this subject is https://www.youtube.com/watch?v=C_igfnctYjA  which is a talk by Amy Wrzesnewski on job crafting.

Another idea that has generated a good deal of interest in the field of positive psychology is “flow” which are activities that we find so absorbing that we lose track of time. A TED talk on this idea is “Flow: The Secret to Happiness:

http://www.ted.com/talks/mihaly_csikszentmihalyi_on_flow

He defines flow as “the state of gratification that we enter when we feel completely engaged in what we are doing”. Almost any activity can bring about this state of mind if it something you love or have talent for. Common examples are art, music, and sports.

 

 

 

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Winter Blues in Seattle

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As the days get shorter here in the Pacific Northwest, I am often asked about winter blues. Seattle is at the top of the list for cloudy cities with an average of 226 cloudy days per year. It is fairly common for people to feel affected by the change in seasons as we get grey skies and rainy days. However, some people are clearly more impacted by the seasons than others and become depressed. This is often called Seasonal Affective Disorder or SAD for short. Symptoms of SAD include fatigue, loss of interest in activities, pervasively sad mood, excessive sleep, cravings for starches and sweets, weight gain, and feelings of hopelessness. People sometimes stay indoors and feel like they are hibernating for the winter. If your winter blues have lasted two or more winters, you might have SAD.

Advice for people who have the Winter Blues in Seattle:

  • Get as much sunlight as possible. The lack of sun exposure is what is believed to cause SAD. It may help to sit by a window during the day time. Getting outside for a walk during daylight is very helpful even on a cloudy day. Try to get outside during lunch breaks.
  • Stay active. The more you stay busy in the winter the better. As noted, walking is a good activity. If you ski, then you may take advantage of the added sunshine that skiers enjoy by traveling over the mountains. Some sports, such as soccer and running can be enjoyed any time of the year.
  • Spending time with friends and family is an important way to cope with depression. Try to avoid isolating yourself indoors. Consider joining a group based on your interests. There are an endless ways to meet people with websites such as Meetup.com.
  • What about light therapy? There are many people who swear by light therapy for SAD. Light therapy boxes can offer an effective treatment for SAD but you must be careful to choose the right light to avoid damaging your eyes. People typically use the light box for 30-60 minutes day. The box is used as a reading or desk lamp. Check with your doctor on whether to pursue this form of therapy. A good summary of light therapy is at the Mayo Clinic website at Seasonal Affective Disorder treatment: Choosing a light box.
  • Will vitamin D help? There are mixed results in studies using vitamin d as a treatment for seasonal depression. A small study with 15 people published in 1999 found positive results. A somewhat larger study published more recently found no benefit. Vitamin d as a treatment for SAD. Ask you doctor about current views on vitamin D as a treatment for winter depression.
  • Seek professional help. A counselor or psychologist can give you additional ideas and support to help cope with the winter blues. If you are looking for a counselor or psychologist in the Bellevue area, you might give me a call at 425-739-4773.

Positive Psychology: a TED talk on fostering success

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Carol Dweck is a pioneering researcher in the field of motivation, why people succeed (or don’t) and how to foster success.

As Carol Dweck describes it: “My work bridges developmental psychology, social psychology, and personality psychology, and examines the self-conceptions (or mindsets) people use to structure the self and guide their behavior. My research looks at the origins of these mindsets, their role in motivation and self-regulation, and their impact on achievement and interpersonal processes.”

Dweck is a professor at Stanford and the author of Mindset, a classic work on motivation and “growth mindset.” Her work is influential among educators and increasingly among business leaders as well.

Carol Dweck’s TED talk

major types of anxiety

Major types of Anxiety

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major types of anxietySo what are major types of Anxiety?

Major types of anxiety can range from different scopes.  People with generalized anxiety disorder have recurring fears or worries, such as about health or finances, and they often have a persistent sense that something bad is just about to happen. The reason for the intense feelings of anxiety may be difficult to identify. But the fears and worries are very real and often keep individuals from concentrating on daily tasks.

  • Panic disorder involves sudden, intense and unprovoked feelings of terror and dread. People who suffer from this disorder generally develop strong fears about when and where their next panic attack will occur, and they often restrict their activities as a result.
  • A related disorder involves phobias, or intense fears, about certain objects or situations. Specific phobias may involve things such as encountering certain animals or flying in airplanes, while social phobias involve fear of social settings or public places.
  • Anxiety disorders are the most common of mental disorders and affect more than 25 million Americans. But anxiety disorders are treatable and a number of effective treatments are available. Treatment helps most people lead normal productive lives
  • People with obsessive compulsive disorder (OCD) have intrusive, unwanted and involuntary thoughts or impulses (obsessions). They also feel compelled to perform behavioral and mental rituals (compulsions) such as excessive hand washing, showering or checking. They are usually aware of the irrational and excessive nature of their behavior.
  • Post traumatic stress disorder develops after someone is exposed to an extremely traumatic event. The event may be recent, such as a car accident or physical assault, or it may have occurred in the past, such as childhood sexual assault.Reactions of grief, shock and anger are normal after traumatic events. However, people with post traumatic stress disorder experience severe, prolonged and intrusive reactions that dramatically affect their daily life. These may include intrusive thoughts or images of the traumatic situation that are as distressing, or more distressing, than the original event. Often people begin to avoid reminders of the trauma, including places or similar situations.