COVID was tough. It has freed many lives and led to a lost future. The aftereffects and anxiety caused some mindful souls to look inward, while others struggled. In fact, in the past three years, more people than ever have reached out to a mental health professional. Throw away the stigma and happiness was the top priority. Expect 2023 to turn things around for you personally, professionally, and spiritually to turn your engines at full throttle and get the New Year off to a booming start.
One study found that face-to-face mental health consultations increased by 44%, with a shocking 57% in the 25-34 age group and 61% male.
It also had the most Google searches for physical and mental recovery for dealing with anxiety, depression, attention deficit hyperactivity disorder, and obsessive-compulsive disorder. For example, I did my own soul-searching. I had a few mental health professionals who were beacons for anguished times when relationships were strained and lives were turned upside down.
Dr. Laurie Santos, an American cognitive scientist and professor of psychology at Yale University, was monumental with her course, The Science of Happiness, and the Happiness Lab podcast, which helps decipher thoughts, actions, and happiness. . Other psychologists, Gabriele Ettingen, professor of psychology at New York University and the University of Hamburg, and Mark Brackett, Ph.D., founding director of the Center for Emotional Intelligence at Yale University, have drawn on their extensive experience to bring the cauldron of emotions to life. and treat them with caution. And they are all acronyms that you can quickly remember and use.
Here’s a mental health acronym guide to 2023, steps developed or researched by these psychologists to help you get through the quagmire of anxiety, bitter despair, stress, or anger.
Whoop
Principle developed by Gabriele Oettiningen
Desires are pretty universal. everyone has them. But not all are fulfilled. Enter the German psychologist Gabriele Ettingen. She generated empirically studied principles from her own ideas about hope and resilience. The professor has spent years researching to get to WOOP. Today, WOOP’s website (woopmylife.org) receives thousands of hits each month, more downloads of her WOOP app, and books about her story. “I never set out to make a WOOP-like device. I was lucky to discover this powerful principle. rice field. Her 25 years of research have explored brain circuits and unconscious processes. “The obstacles that we think are most holding us back from fulfilling our wishes will help us achieve them. WOOP tells us to (first) dream our future dreams. but[then]ask them to imagine what obstacles in our minds are preventing us from realizing it,” she explained.
She elaborates on why this is an exercise of merit.
WOOP it right
The self-managing tool has four steps
Hopes – Consequences – Obstacles – Plans
Find your wishes, identify and visualize your best results, find and imagine your core obstacles, and plan.
It is recommended to start by taking 15-20 minutes alone. Think deeply about the important WISH that is doable but challenging.
Identify and vividly imagine the best results. Then ask yourself, “How do you think you would fulfill that wish?” Look for your core obstacles that are preventing this. Ask yourself what moves forward. Once you have found your core inner obstacle, visualize what you want.
Next, think about specific actions you can take to overcome the obstacles and plan in the following ways: Please take this plan to heart.
RULER, dealing with anxiety
Dr. Mark Brackett et al.
Did you know that one thing we don’t do enough of is being open about showing emotions. Bestselling book by Dr. Mark Brackett permission to feel explains this in detail. With 20 years of research and expertise, he gives you the tools to manage your emotions and those of others.
“I want everyone to be an emotional scientist,” he says, adding, “We can explore our own and others’ emotions with curiosity to reach our goals and improve our lives.” It should help us to do that,” he added.
RULER is a tool used to manage emotions at work, home, school, college, or in relationships. “Recognize and understand, label, express, and regulate your emotions,” advises Brackett on the emotional whims that a person feels. Whatever emotion you’re feeling, you can deal with it by recognizing it in yourself and in others, and understanding the cause and effect.In RULER, Brackett uses his five emotional skills I will work on it. These skills explain why you feel a certain way and pave the way for working on them. RULER has been adopted by thousands of schools around the world. Brackett calls RULER a “granular” approach to emotion.
Manage emotions with RULER
Professor Brackett developed it (as lead developer) as an approach to social and emotional learning that helps you manage your emotions in 5 simple steps:
Recognize – Understand – Classify – Express – Control Emotions
For example: if you are “overwhelmed”.Be aware of your feelings first
step. Ask yourself why you feel overwhelmed. Understand why…it’s pressure, expectations, etc. You will slowly learn to label these, analyze your behavior when you feel such emotions, and express them in a healthier way. will also learn
Three WWWs and RAIN
Recommended by Dr. Laurie Santos
The biggest annoyance today is endless browsing.Dr. Laurie Santos cites her favorite strategy from journalist Katherine Price’s book how to break up with the phone“Any time Price interacts with technology, he asks the (three) WWW (what for (checking phone), why now (checking phone), what else can he do ( It suggests that we should ask ourselves )?) what we can do instead.
Dr. Santos also encourages people struggling with negative emotions to try RAIN. “RAIN is a meditation practice popularized by meditation teacher Tara Brach,” says Santos.
Rain – Recognition – Acceptance – Investigation – Nurture
Dr. Santos explained in a previous interview: Let’s say you’re feeling frustrated, sad, or overwhelmed during Covid 19. You can use RAIN. ”
procedure
Recognize – Do you recognize emotions? Explain, understand, name, classify.
Permission – Say, “Leave this feeling alone.”
Examine – Examine how emotions feel in your body – chest tightness, brow wrinkles, food or substance cravings?
NURTURE – Nurture yourself. Considering that you are feeling that emotion, do something kind to yourself.
Podcasts about mental health
Happiness Lab by Dr. Laurie Santos
A slight change in plans by Maya Shankar
Unlock Us by Brene Brown
10% Happier by Dan Harris
A little optimism by Simon Sinek
Understanding Our Emotions by Dr. Mark Brackett
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