# data[].attributes.attachment_link.title
Start Your Journey from Fatigue to Flourishing (1)

# data[].attributes.body
Contact Jenny at kobielamondorj@mcls.org.

Jenny Kobiela-Mondor joined the MCLS team as a Library Strategist in 2021. Previously, she was the Assistant Director at Eckhart Public Library in Auburn, Indiana. Jenny has a B.A. in Journalism & History and a Certificate in Jewish Studies from Indiana University Bloomington, and a Masters in Library Science from Indiana University-Purdue University Indianapolis. She has completed a certification course in Creating Wellbeing, has attended the Harwood Institute’s Public Innovators Lab, and has education and experience in a variety of areas, including change management, appreciative inquiry, community engagement, emotional intelligence, inclusivity, and intellectual freedom. Jenny is active in the Indiana Library Federation, including serving on conference planning and marketing committees, and chairing ILF’s Committee on Racial Justice and Inclusion. She has presented and facilitated in-person and virtual trainings on a variety of library-related topics. She also reviews romance novels for Library Journal. Jenny lives in northeast Indiana with her husband and two pesky cats, and considers herself one of her local library’s biggest supporters and most faithful patrons.

# data[].attributes.body
MCLS's mission is to facilitate sharing resources and to collaborate with other organizations to benefit Indiana and Michigan libraries. As a non-profit library collaborative, MCLS is a member-owned and governed organization. Learn more at our website.

MCLS has trained and certified staff who visit libraries to facilitate a conversation around wellbeing, or train your staff around wellbeing topics. We also offer training and facilitation on a wide range of other topics, as well as strategic planning services for libraries. Current workshop offerings are at our online store.

For more information, contact Engagement, Consulting, and Training Manager Pam Seabolt at seaboltp@mcls.org.

# data[].attributes.body
"Drawing on her own groundbreaking research with thousands of men and women, research psychologist and University of California professor of psychology Sonja Lyubomirsky has pioneered a detailed yet easy-to-follow plan to increase happiness in our day-to-day lives — in the short term and over the long term."

# data[].attributes.attachment_link.readable_text
Drawing on her own groundbreaking research with thousands of men and women, research psychologist and University of California professor of psychology Sonja Lyubomirsky has pioneered a detailed yet easy-to-follow plan to increase happiness in our day-to-day lives - in the short term and over the long term. The How of Happiness is a different kind of happiness book, one that offers a comprehensive guide to understanding what happiness is, and isn't, and what can be done to bring us all closer to the happy life we envision for ourselves. Using more than a dozen uniquely formulated happiness-increasing strategies, The How of Happiness offers a new and potentially life-changing way to understand our innate potential for joy and happiness as well as our ability to sustain it in our lives.

# data[].attributes.attachment_link.description
Drawing on her own groundbreaking research with thousands of men and women, research psychologist and University of California professor of psychology Sonja Lyubomirsky has pioneered a detailed yet easy-to-follow plan to increase happiness in our day-to-day lives - in the short term and over the long term.

# data[].attributes.headline
Article: How Much Of Your Happiness is Under Your Control? 

# data[].attributes.subject
Article: How Much Of Your Happiness is Under Your Control? 

# data[].attributes.body
Greater Good from UC Berkeley dives into the "happiness pie" with the researchers who popularized the idea.

# data[].attributes.attachment_link.readable_text
Do you know the happiness pie chart? If you've read a book or listened to a talk about happiness in the past 15 years, there's a good chance you heard that 50 percent of our happiness is determined by our genes, 40 percent by our activities, and 10 percent by our life circumstances.

Neat and tidy, the pie chart-originally proposed in a 2005 paper by researchers Sonja Lyubomirsky, Kennon M. Sheldon, and David Schkade-painted a clear picture of what contributes to our well-being. Unfortunately for some of us, the chart suggested, the genes we got from our parents play a big role in how fulfilled we feel. But it also contained good news: By engaging in healthy mental and physical habits, we can still exert a lot of control over our own happiness.

In recent years, critics have raised questions about this simple formula-one that many summaries (including mine above) misreport anyway. And now, a decade and a half after the pie was baked, two of the authors are coming out to say that they agree with many of the criticisms. Even so, they add, their broader message still holds: It's possible to take deliberate steps to get happier and to stay happier in life.

The proof in the pie

"When you are given a graph that is this clean, it seems reasonable to be skeptical," warns George Mason University professor Todd Kashdan in his blog post critiquing the pie chart. While the pie has separate slices, he argues, our genes, our life circumstances, and our activities aren't three isolated factors that influence our happiness directly. They can also influence each other, muddying those distinctions.

For example, Kashdan writes, you may have a gene for leadership, but you won't necessarily turn into an adept leader unless you find yourself in the right life circumstances (for starters, a supportive social environment). Or, as the University of Groningen's Nicholas Brown and the University of Leipzig's Julia M. Rohrer write in their 2019 paper, perhaps you have a genetic disposition toward anxiety-activated by the circumstances of your stressful childhood-that is putting a damper on your happiness.

As these examples illustrate, and new studies are showing, genes may be expressed or not depending on what happens in our lives (both what happens to us-our circumstances-and what we choose to do-our intentional activities). In the other direction, genes can influence our tendency to engage in activities that will make us happier, such as exercise, acts of kindness, or pursuing goals.

Even assuming these three factors could be totally separated, critics argue that the 50 percent for genes and 10 percent for life circumstances are underestimates-making the 40 percent figure too high. For example, Brown and Rohrer cite recent research suggesting that the heritability of happiness is 70 to 80 percent.

The 10 percent figure was based on studies mainly measuring demographics-like age, income, education, race, and sex, they point out. But the term "life circumstances" is extremely broad and includes (as Lyubomirsky and her colleagues noted in 2005) "the national, geographical, and cultural region in which a person resides." But studies done in a single country probably won't capture the widest possible variation in life circumstances like these, which may explain why the 10 percent slice is too small.

"Happiness can be successfully pursued, but it is not 'easy'"

―Sonja Lyubomirsky and Kennon M. Sheldon

Finally, even assuming the 50/40/10 was right, there is that crucial misunderstanding that countless speakers and publications have perpetuated: These numbers don't represent how much of our individual happiness comes from various sources, but how much of the differences among people (in general) do. If your happiness is 8/10, you can't say that 3.2 points of that is determined by your activities; you can merely say that just under half of the average gaps between your happiness and other people's comes down to what activities everyone is doing.

Put that way, not only is the conclusion less catchy, but the control we have over our own well-being seems much less significant.

Happiness science today

In their updated paper about the pie chart, Sheldon and Lyubomirsky acknowledge that they largely agree with these criticisms. The numbers were intended to be estimates in a thought experiment, says Lyubomirsky, adding that their original paper should have clarified how our genes, circumstances, and activities can influence and interact with each other.

"Our aim [more than 18 years ago] was more to pose a question-is it possible for happiness to go up-and to stay up?-than to provide an answer," says Lyubomirsky. "Like all pie charts, ours was a gross oversimplification."

She and Sheldon also admit that activities may influence happiness less than they thought, contributing as little as 15 percent of the differences in one study. On one hand, that might seem like bad news for those of us who devote substantial time and effort to our own self-improvement. On the other hand, it just confirms what we probably know already: "Happiness can be successfully pursued, but it is not 'easy,'" they write. In other words, happiness for many people will simply be something that is hard won. For others, happiness may feel like a natural state.

Debates aside, it's clear that the optimistic message of the pie chart did inspire groundbreaking research over the last fifteen years in positive psychology. We've learned that the behaviors and habits we engage in do matter-from gratitude to kindness to mindfulness-and that they can lead to an enduring happiness boost. And thanks to that research, we also have an understanding of what we can do to give ourselves the best chance of success:

Choose activities that fit our personality and interests. Activities fit us better when they feel natural, enjoyable, and aligned with our values, rather than driven by guilt or other people's expectations.

Choose activities that are virtuous and meaningful, rather than obsessing about feeling good all the time. Hedonism won't necessarily make you happy, even if you feel good in the moment. If we pursue pleasure, it shouldn't be at the expense of living a meaningful life. We also need to pursue a purpose, and practice forgiveness, gratitude, and generosity-those give us a sense of competence, autonomy, and connection, which are core human needs.

Commit to and put effort into the process. Unsurprisingly, people who invest more effort into their new habits see greater improvements in their well-being.

Add variety into our routine. Doing an exercise-like writing gratitude letters-the same way over and over can mean that we become accustomed to it and don't reap as many benefits. You have to keep your brain alive to possibilities.

"People can create for themselves a steady inflow of engaging, satisfying, connecting, and uplifting positive experiences, thereby increasing the likelihood that they remain in the upper range of their happiness potentials," Sheldon and Lyubomirsky write.

At the end of the day, it's impossible to predict how much happiness you'll get from any specific change you make in life. We're all individuals, and no pie chart can tell us that. What it can tell us, though, is that it's worth it to try.

Greater Good wants to know: Do you think this article will influence your opinions or behavior?

# data[].attributes.attachment_link.title
How Much of Your Happiness Is Under Your Control?

# data[].attributes.attachment_link.description
Do you know the happiness pie chart? If you've read a book or listened to a talk about happiness in the past 15 years, there's a good chance you heard that 50 percent of our happiness is determined by our genes, 40 percent by our activities, and 10 percent by our life circumstances.

# data[].attributes.headline
Article: 10 ways to spend your 10-minute microbreak to stay productive at work

# data[].attributes.subject
Article: 10 ways to spend your 10-minute microbreak to stay productive at work

# data[].attributes.body
Fortune has some creative ways to spend your microbreak of 10 minutes ... or less!

# data[].attributes.attachment_link.readable_text
By now you probably know the importance of taking breaks during work, especially when working remotely. But how long should that break last and what should you do to maximize it? Those answers haven't always been so clear. Until now.

According to new research from West University of Timisoara in Romania, the ideal work break may be shorter than you think-no longer than 10 minutes, to be exact. These "microbreaks" are designed to help workers recover and replenish energy. They're also proven to be beneficial for your well-being and job performance, the study says.

"It's widely thought that the average adult's focused attention span is between 90 and 120 minutes and peaks at about 45 minutes," says Tanya Tarr, behavioral scientist and president of Cultivated Insights. (She was not involved in the study). "Taking a 10-minute break between a working interval of up to 90 minutes can help reset your attention span and keep cognitive momentum going for another focused 90-minute work interval. You have to pace yourself and let your brain catch its figurative breath."

The concept of microbreaks is nothing new. The Pomodoro Technique, a popular time-management method invented by Francesco Cirillo in the late 1980s, utilizes timed intervals to help people work more effectively. For every 25 minutes of focused work, you enjoy a five-minute break. After four 25-minute intervals, called pomodoros (Italian for "tomato"), you can take a longer 15- to 30-minute break.

Taking several microbreaks during your workday can be especially beneficial if you're in back-to-back virtual meetings. Not only is excessive videoconferencing a strain on your vision, it can strain your brain as well. That's where microbreaks come in.

Wondering how to spend your next microbreak? Here are a few suggestions:

1. Walk through a doorway

"My favorite microbreak is to get up and walk through two doors in my home, or go out to my backyard and stand in the sunlight for a few minutes," says Tarr, referencing the "doorway effect," which can help reset our short-term memory, thus alleviating cognitive strain.

2. Prepare a healthy snack

A new study shows that swapping out your favorite bag of chips for a bowl of fruit can support your overall well-being. Nutrient-rich foods have also been found to boost brain health.

3. Watch a funny video

It's true what they say: Laughter really is the best medicine. Laughing out loud has been shown to decrease stress levels, improve your short-term memory, and help alleviate pain. So go ahead and pull up your favorite TikTok or YouTube videos, just be sure to set an alarm so you don't lose track of time.

4. Phone (or text) a friend

As it turns out, this small act of kindness has benefits for both you and the person on the other end of the line. A new study shows that quick check-ins are associated with positive psychological outcomes, such as "increased social and emotional well-being, protection from stressful events and anxiety, personal growth, and increased cognitive functioning."

5. Water your plants

Being surrounded by greenery and caring for houseplants has been shown to lower anxiety and stress while increasing productivity. A win-win, if we do say so ourselves.

6. Listen to a guided meditation

Sitting in silence may not be your cup of tea, but tuning in to a guided meditation can help reduce stress and increase your sense of calm. Not sure how to start? Check out a meditation app like Calm, Headspace, or Insight Timer.

7. Do a quick stretch or yoga sequence

"Doing two to three simple stretches or holding in a plank position for a 30-second interval can help keep your neck, spine, and back muscles healthy and work your core," says Tarr. "This also may alleviate tension headaches, which tend to happen when we shallow breathe and not breathe using our core and diaphragmatic muscles."

8. Take a shower

Yes, bathing is good for your personal hygiene, but there are psychological benefits as well. Cold showers can boost your energy, while warm showers help relieve tension. Plus, being alone with your thoughts (and away from a computer screen) can encourage creativity-in case you've ever wondered why you get your best ideas in the shower.

9. Doodle at your desk

Turns out the activity you may have gotten in trouble for in middle school can help you lower your stress and improve your memory. "It is the type of low-stakes activity that can be done or even interrupted with no downside," says Tarr.

10. Read a book

In addition to increasing your vocabulary and comprehension, reading has been found to lower your heart rate, improve brain connectivity, and prevent cognitive decline.

Sign up for the Features email list so you don't miss our biggest features, exclusive interviews, and investigations.

# data[].attributes.attachment_link.title
10 ways to spend your 10-minute microbreak

# data[].attributes.attachment_link.description
By now you probably know the importance of taking breaks during work, especially when working remotely. But how long should that break last and what should you do to maximize it? Those answers haven't always been so clear. Until now.

# data[].attributes.headline
Article: How 'Micro-Breaks' Can Help You Feel Better at Work

# data[].attributes.subject
Article: How 'Micro-Breaks' Can Help You Feel Better at Work

# data[].attributes.body
Time Magazine talks about microbreaks and why they are important.

# data[].attributes.attachment_link.title
How 'Micro-Breaks' Can Help You Feel Better at Work

# data[].attributes.attachment_link.description
New research suggests that taking "micro-breaks" no more than 10 minutes long can improve wellbeing during the work day.

# data[].attributes.headline
Article: Beyond Self-Care for Library Staff

# data[].attributes.subject
Article: Beyond Self-Care for Library Staff

# data[].attributes.body
Public Libraries Online talks about resources beyond "self-care" that are important for the wellbeing of librarians and library staff.

# data[].attributes.attachment_link.readable_text
by Carolyn Lawrence on January 10, 2023

The World Health Organization defines self-care as the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a healthcare provider (World Health Organization 2019). According to the article, What Is Self-Care and Why Is It So Important for Your Health? there are several types of self-care identified including emotional, physical, and spiritual. Emotional self-care consists of giving yourself a break when feeling stressed out, saying "no" to things that you honestly do not want to do and are not essential, and weekly massages. Physical self-care is taking care of one's physical body through eating healthy foods, drinking water, exercising, and getting the proper amount of sleep. Spiritual self-care includes attending a religious service, spending time in nature, practicing meditation/mindfulness, performing regular acts of kindness, or keeping a gratitude journal.

Dr. Gill Lopez categorizes self-care as both temporary and enduring (1)."Temporary self-care can resemble a bubble bath with one's favorite oil fragrance. While enduring self-care is practicing mindfulness regularly because it leads to brain changes," says Lopez (2).

An assistant professor in the School of Information Studies at the University of Wisconsin - Milwaukee, Dr. Abigail L. Phillips, talks about additional resources needed besides self-care. In her article, "The Mental Health Needs of the Library Professional: How Are We Doing?" Phillips talks about the problems that library staffers deal with, including interactions with patrons experiencing mental health crises (3). She also mentions the mental health statistics in America; 21.0% of all U.S. adults out of an estimated 52.9 million adults aged 18 or older live with a mental illness and (4) discusses emotional labor and its effects. Emotional labor expresses desired emotions in service delivery (5). In other words, when a library staff member works to convey the emotions of being welcoming, inviting, warm, and open while providing service. Along with mental health issues, emotional labor can lead to burnout and turnover.(6) If one is dealing with their own emotions and then having to express the desired emotion, such as excitement, for example, when dealing with a patron, that can become mentally taxing. Library workers may experience depression, anxiety, hopelessness, and anger due to emotional labor overload (7).

A Canadian study on emotional labor in public libraries showed that libraries need to acknowledge the value of emotional work. Emotional work can be acknowledged through professional guidelines and training and by providing more extensive formalized support for all staff with customer service duties (8). More studies are needed, such as expanding the region to include more libraries as well as looking into various demographics like race and gender in the emotional labor of public library work. An increase in organizational-level training and support for emotional labor and inclusion of this topic in post-secondary library training programs will help to raise awareness and understanding of emotional labor in library work (9).

Along with requiring staff to take their PTO, management should encourage employees to use Employee Assistance Programs (EAP), reminding them of the resources available for mental health. The goal is for libraries to become inclusive and supportive; addressing emotional labor helps achieve this goal. Staff meetings, emails from higher-ups, and newsletters should continuously mention resources beyond self-care. Self-care and self-care interventions are part of the future of healthcare. They should not replace health systems but rather enhance them ( World Health Organization 2022). Dismantling the stigma on mental health on an organizational level with conversations about mental health and other resources such as EAP and taking a mental health day in the libraries and meetings is a great start.

References

1. Lawler, Moira. 2021."What Is Self-Care and Why Is It So Important for Your Health?." Everyday Health. https://www.everydayhealth.com/self-care/

2. Ibid.

3. PHILLIPS, ABIGAIL L. 2022. "The Mental Health Needs of the Library Professional: How Are We Doing?" Information Today 39 (7): 16-17. https://search-ebscohost-com.i.ezproxy.nypl.org/login.aspx?direct=true&db=llf&AN=158686304&site=ehost-live.

4. Ibid.

5. Kansoy, Seçil Ulufer. 2022. "The Relationship Between Gender and Emotional Labor: A Research on Flight Attendants." Journal of Aviation 6 (1): 55-60.

6. Phillips, ibid.

7. Phillips, ibid.

8. Rodger, Joanne, and Norene Erickson. 2021. "The Emotional Labour of Public Library Work." Partnership: The Canadian Journal of Library & Information Practice & Research 16 (1): 1-27. doi:10.21083/partnership.v16i1.6189.

9. Ibid.

Tags: emotionallabor, selfcareatthelibrary

# data[].attributes.attachment_link.description
by Carolyn Lawrence on January 10, 2023 The World Health Organization defines self-care as the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a healthcare provider (World Health Organization 2019).

# data[].attributes.headline
Article: The Exact Perfect Amount of Time To Take A Break

# data[].attributes.subject
Article: The Exact Perfect Amount of Time To Take A Break

# data[].attributes.body
This article shares exactly how long you should take your breaks - and how often - according to research.

# data[].attributes.attachment_link.title
The Exact Perfect Amount of Time to Take a Break, According to Data

# data[].attributes.attachment_link.description
The right amount of mental detachment now and again can actually make you much more productive

# data[].attributes.headline
Article: How to Take A Mental Health Day That Will Actually Help You Recharge

# data[].attributes.subject
Article: How to Take A Mental Health Day That Will Actually Help You Recharge

# data[].attributes.body
What's the best way to spend a mental health day? This article gives some excellent advice.

# data[].attributes.attachment_link.readable_text
This blog post was written by Christy Johnson, Counselor at Nivati. You can see more of their content on the Nivati platform and on the Nivati blog. If you want to learn more about Nivati, click.
The Importance of Mental Health Days

Mental health days allow employees to attend to their vital needs such as relieving stress, renewing energy levels, and attending to personal and family matters. Whether an individual simply hasn't had enough time for themselves in a long time or is suddenly experiencing many more stressors than before, it is reasonable and healthy to occasionally consider taking a mental health day. Allotting time for mental health care is essential. Just as it is encouraged to attend to physical health through sick days, mental health days are a positive way to care for emotional and mental needs.

In fact, a well-timed, effective mental health day can help reduce stress and prevent loss of motivation and burnout. According to the World Health Organization, "burnout is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed." Mental health days can help prevent burnout by providing valuable time for employees to tend to and cope with life's stressors.

Signs It's Time for a Mental Health Day

Despite the benefits of taking mental health days, it's not always clear-cut what exactly constitutes an "appropriate" reason to request one. To some extent, this will vary since each person's needs and experiences are unique. However, if you find yourself developing a pattern of low mood or irritability at your workplace, this could be a sign to consider requesting a mental health day (and maybe evaluating your workplace needs as well).

Another strong clue that you may need some time for a mental health day is if you find yourself more distracted than usual. The inability to concentrate and a lack of focus could indicate that a "recharge" is in order.

Finally, if tasks or circumstances outside of work require immediate or focused attention or are affecting your ability to perform your job, this may be the right time for you to take a mental health day. Whatever the case, trust your instincts about needing a break, and honor that side of you that is asking for rest.

Sometimes employees may have concerns about taking a mental health day because they worry that it will cause them to fall behind in productivity. The good news is that mental health days provide the rest and time to re-energize required for employees to perform at their best.

How to Take a Mental Health Day That will Actually Benefit You

When you are ready to take a mental health day, there are a handful of ways to ensure that you get the most out of your time. Here are a few thoughts on how to take a mental health day that feels both productive and rejuvenating.

1. Mindfully consider what you will use the day to accomplish

If you can, you may find it helpful to assess what your needs are before taking the day off. This will help you to take your mental health day mindfully. By preparing, you can figure out what will be the most helpful for your situation and plan to attend to those needs effectively.

2. Give yourself permission to rest

If you find yourself hesitating or feeling reluctant to take the rest you need, try to allow yourself to have this rest without guilt or worry of judgment. Many people find it difficult to rest and relax, and that's okay, just remind yourself that you are a human being with a finite amount of energy, and it is healthy to allow yourself to recharge. If it helps, you can think about the saying, "you can't pour from an empty cup." This is a good reminder because it helps us see that it is impossible to do our best when we are mentally or emotionally depleted.

3. Consider your basic needs

Self-care is commonly equated with self-indulgences like enjoying a bubble bath or splurging on a purchase. While these "treats" are helpful because they encourage the individual to spend time focusing on themselves, there are additional aspects of caring for our emotional and mental state that are often overlooked. Some basic needs for good mental health include having healthy sleep habits and adequate rest, having enough physical activity and sunshine, developing supportive social connections, attending to one's nutritional needs, and using helpful coping tools to deal with stressors. As an example, someone who is very stressed and unable to relax may find that slowing down and engaging in a simple practice such as deep breathing would be the most effective way to improve their wellbeing. For those interested, this blog post discusses several such breathing practices Breathing Exercises for Workplace Stress Relief.

4. Avoid or limit the activities that add no value to your mental health day

Many individuals utilize social media or video games to distract themselves from difficult or overwhelming circumstances in their lives. This can help the person cope when they just want to "tune out" for a while. However, too much time spent on these kinds of activities can leave the person feeling as though they have been unproductive or even "wasteful" of their time. For everybody, the balance that feels appropriate will be different, so setting some honest boundaries can be helpful. Boundaries around screen time can also be helpful when you are experiencing anxiety around stepping away from work responsibilities during your time off.

Tips for Requesting a Mental Health Day

If you find it uncomfortable to ask for a mental health day you are not alone, many people experience discomfort around requesting time off. Here are a couple of suggestions for making the request straightforward and comfortable:

First, you may feel more comfortable keeping your message simple. There is no requirement for you to share details of what your plans are for your mental health day. Some employees feel more comfortable requesting a 'personal day' rather than asking for a 'mental health day.' The verbiage is up to you; whatever you decide, be honest and concise. Your message may be as simple as "I need a mental health day to attend to personal matters." Finally, if you find it easier to write your request in an email, this is also perfectly acceptable, especially since many companies prefer time off requests to be submitted in writing. Remember that it is natural and perfectly human to periodically need breaks to rest and recharge. Thankfully, forward-thinking employers are making efforts to increase employee mental health support, reducing the social stigma around taking time to care for mental and emotional needs.

If you feel that your mental health concerns are more challenging than what can be addressed in a single mental health day, consider talking to a therapist or seeking out additional support through your workplace. Everyone deserves to find productive and fulfilling work, while simultaneously having the ability to maintain a healthy mental and emotional state.

For more on talking about mental health in the workplace, check out this article.

Disclaimer

By participating in/reading the service/website/blog/email series on this website, you acknowledge that this is a personal website/blog and is for informational purposes and should not be seen as mental health care advice. You should consult with a licensed professional before you rely on this website/blog's information. All things written on this website should not be seen as therapy treatment and should not take the place of therapy or any other health care or mental health advice. Always seek the advice of a mental health care professional or physician. The content on this blog is not meant to and does not substitute for professional medical advice, diagnosis, or treatment.

# data[].attributes.attachment_link.title
How to Take a Mental Health Day that will Actually Help You Recharge | Nivati

# data[].attributes.attachment_link.description
This blog post was written by Christy Johnson, Counselor at Nivati. You can see more of their content on the Nivati platform and on the Nivati blog. If you want to learn more about Nivati, click . Mental health days allow employees to attend to their vital needs such as relieving stress, renewing energy levels, and attending to personal and family matters.

# data[].attributes.body
In Sweden, "fika" is a way of life. Learn more about this twist on the coffee break. Can you incorporate that concept into your workday?

# data[].attributes.attachment_link.authors[].name
Sweden’s official website for tourism and travel information

# data[].attributes.body
What does a timer that looks like a tomato have to do with rest and recovery? The Pomodoro Technique builds in time for focused work and for rest and recovery.

# data[].attributes.attachment_link.title
The Pomodoro® Technique | Cirillo Consulting GmbH

# data[].attributes.attachment_link.description
The Pomodoro® Technique is a time management method developed by Francesco Cirillo in the late 1980s. It is a structured method made up of processes, tools, principles and values to learn how to deal with time and turn it from a vicious predator to an ally to boost productivity. It is based on a ser…

# data[].attributes.body
Did you know that you're not allowed to eat at your desk in France? Learn about French lunches and think about how you might incorporate that mindset into your day.

# data[].attributes.attachment_link.readable_text
Eating a salad at your desk may not be the most memorable kind of lunch, but at least you can get some work done. In France, that's forbidden.

The French labor code prohibits workers from eating lunch in the workplace. The solo work lunch is also shunned in a culture that prizes a change of pace - and scenery - during the midday meal.

But the French lunch break wasn't always about bistros, leisurely meals and 90 minutes of amiable conversation. Many workers originally rejected the idea of leaving the workplace at all.

So what did it take for the French to finally take a break?

It turns out that the French lunch break was born during a public health crisis and was nearly killed in another.

Germ theory

That's the argument food-culture historian Martin Bruegel makes.

"The workplace in the 1890s was full of health hazards," he says.

As cities grew and more workers had to travel to factories on the other side of town, their eating habits changed. The midday meal, traditionally made to be eaten at home, entered a new carryout phase. Lunch pails became increasingly common at the workplace. French fries bought at local markets were an occasional treat. Most of the actual eating was done on the factory floor.

Picture workers picking at their food with their fingers in matchbook factories, seamstress sweatshops and warehouses full of heavy machinery. From airborne tuberculosis to phosphorus fumes, these work sites were far from sanitary. "Even in department stores, there were more microbes and germs per cubic feet than outside."

In his recent essay, " Covid-19, Workday Lunch and the French Labor Code," Bruegel looked into the connection between the Industrial Revolution and the Great French Lunch Break.

As diseases spread, doctors discussed how to clean the air in dirty workspaces.

First, you had to get the people out. "The saying was that we have to flush the work sites as we flush toilets," Bruegel says. "What is the best time to do that? It's usually when people eat!"

The government's answer: ban lunch in the workplace. Get the people outside and then open the windows to clear out the germs. That was the idea behind the 1894 decree that banned lunch at the workplace.

There was another law, though: the law of unforeseen consequences. Bruegel points out that people would spill into crowded streets and littered parks.

"There was harassment of women in the streets. The first women's strike was actually carried out by the seamstresses demanding the right to eat in their workplace," Bruegel says. Eating outside was unseemly, they said. One female labor inspector noted in her report of 1901 that women saw the enforcement of the law as "tyrannical."

Legislators insisted that the law remain. Worker safety was at stake. And gradually, over decades, what a public health decree demanded - lunch outside the workplace - became a treasured part of French culture. These days, it's a standard sight to see workplaces shut their doors and bistros and restaurants swell with lunchtime patrons. The separation between work and lunch is almost sacrosanct.

Consider a recent protest at Bruegel's institute, France's National Research Institute for Agriculture, Food and Environment, over the proposed introduction of American-style brown-bag seminars. "Lunchtime seminars were considered as socially regressive, intellectually insufficient and so on," he says, "because you needed a break in your work time!"

The remains of the break

Ninety minutes, free-flowing conversation, perhaps a glass of wine (or two) - by the time the COVID-19 pandemic reached France, the familiar rhythms of the French lunch break had long been established.

And then the government ordered workers back to their desks.

In February 2021, the lunch-break law was put on pause for safety reasons. A public debate ensued about whether it was time to repeal the law for good.

Bruegel fought back, writing that this law was vital to France - but not for the obvious reasons. "People are just simply happier when they take some downtime during the workday," he says. "It's good for their well-being."

The lunch break, he is quick to point out, does lead to better health outcomes. It does make workers more productive. But, he argues, there's a bigger philosophical point. The lunch break is not just good for individuals or the companies they work for. It's good for society.

"People who eat together are able to talk about issues, and they can work out tensions or different opinions. They create a culture in which having different points of view is possible."

It's the lunch break as a driver of conviviality. A place for serendipity. A public good.

Bruegel's side eventually prevailed. The lunch law suspension expired this year. French workers are going back to the daily ritual of a shared meal, carving out a space that they get to make their own, even as they do it together.

Help NPR improve podcasts by completing a short anonymous survey at npr.org/podcastsurvey.

Send us an email at roughtranslation@npr.org.

Listen to Rough Translation wherever you get your podcasts, including NPR One, Apple Podcasts, Google Podcasts, Pocket Casts, Spotify and RSS.

# data[].attributes.attachment_link.title
Drop that fork! Why eating at your desk is banned in France

# data[].attributes.attachment_link.description
Eating a salad at your desk may not be the most memorable kind of lunch, but at least you can get some work done. In France, that's forbidden. The French labor code prohibits workers from eating lunch in the workplace.

# data[].attributes.body
Flourish builds on Dr. Seligman’s game-changing work on optimism, motivation, and character to show how to get the most out of life, unveiling an electrifying new theory of what makes a good life—for individuals, for communities, and for nations. In a fascinating evolution of thought and practice, Flourish refines what Positive Psychology is all about.

# data[].attributes.attachment_link.readable_text
From the bestselling author of Learned Optimism and Authentic Happiness comes "a relentlessly optimistic guidebook on finding and securing individual happiness" (Kirkus Reviews).
With this unprecedented promise, internationally esteemed psychologist Martin Seligman begins Flourish, his first book in ten years-and the first to present his dynamic new concept of what well-being really is. Traditionally, the goal of psychology has been to relieve human suffering, but the goal of the Positive Psychology movement, which Dr. Seligman has led for fifteen years, is different-it's about actually raising the bar for the human condition.

Flourish builds on Dr. Seligman's game-changing work on optimism, motivation, and character to show how to get the most out of life, unveiling an electrifying new theory of what makes a good life-for individuals, for communities, and for nations. In a fascinating evolution of thought and practice, Flourish refines what Positive Psychology is all about.

While certainly a part of well-being, happiness alone doesn't give life meaning. Seligman now asks, What is it that enables you to cultivate your talents, to build deep, lasting relationships with others, to feel pleasure, and to contribute meaningfully to the world? In a word, what is it that allows you to flourish? "Well-being" takes the stage front and center, and Happiness (or Positive Emotion) becomes one of the five pillars of Positive Psychology, along with Engagement, Relationships, Meaning, and Accomplishment-or PERMA, the permanent building blocks for a life of profound fulfillment.

Thought-provoking in its implications for education, economics, therapy, medicine, and public policy-the very fabric of society- Flourish tells inspiring stories of Positive Psychology in action, including how the entire U.S. Army is now trained in emotional resilience; how innovative schools can educate for fulfillment in life and not just for workplace success; and how corporations can improve performance at the same time as they raise employee well-being.

With interactive exercises to help readers explore their own attitudes and aims, Flourish is a watershed in the understanding of happiness as well as a tool for getting the most out of life. On the cutting edge of a science that has changed millions of lives, Dr. Seligman now creates the ultimate extension and capstone of his bestselling classics, Authentic Happiness and Learned Optimism.

# data[].attributes.attachment_link.description
From the bestselling author of Learned Optimism and Authentic Happiness comes "a relentlessly optimistic guidebook on finding and securing individual happiness" (Kirkus Reviews). With this unprecedented promise, internationally esteemed psychologist Martin Seligman begins Flourish, his first book in ten years-and the first to present his dynamic new concept of what well-being really is.

# data[].attributes.body
"An award-winning psychologist reveals the hidden power of our inner voice and shows how we can harness it to live a healthier, more satisfying, and more productive life."

# data[].attributes.attachment_link.title
Chatter: The Voice in Our Head, Why It Matters, and How to Harness It

# data[].attributes.attachment_link.description
In Chatter, acclaimed psychologist Ethan Kross explores the silent conversations we have with ourselves and how they shape our lives.

# data[].attributes.body
This article from Mind Body Green Health explains the concept of Toxic Positivity, gives some examples, and lays out why it should be avoided.

# data[].attributes.attachment_link.readable_text
Author:

Updated on February 28, 2022

What is toxic positivity?

Toxic positivity means holding a perpetually positive outlook to the point that one denies their own emotions or the emotions of others. "It's a belief that no matter how painful a situation is or how difficult, an individual should maintain positivity and change their outlook to be happy or grateful," licensed psychotherapist Babita Spinelli, L.P., J.D., tells mbg.

Common examples:

1.

Toxic positivity involves seeing certain emotions as "negative," such as anger, sadness, or any other uncomfortable feeling. When these difficult emotions arise, you completely push them down, insisting that you must stay positive. People can also do this to others when they say things like "Just look on the bright side," or "At least..." to avoid truly holding space for you.

2.

If you're dealing with toxic positivity, you may notice a sense of guilt whenever those "negative" emotions arise, or as Kemmerer describes it, judging yourself for what you're experiencing. You may be upset with yourself for even feeling these emotions in the first place.

One telltale sign of toxic positivity is to focus on gratitude as a way to bypass your emotions. That's not to say gratitude is a bad thing, but it can be when you're using it to invalidate yourself. As Spinelli notes, we can do this to others, too. For example, a friend or family member dictating that you should be grateful or count your blessings during the pandemic when you felt fear, she says, is toxic positivity.

Just because someone else is seemingly handling a tough time "better" than you, that's no reason to start comparing. As Spinelli explains, in the world of social media, it's easy to feel like everyone else is more positive than you and that you should be more positive too. But looks are deceiving, and everyone handles things in their own way. Avoid comparing yourself to others, and vice versa, others to you.

5.

Even if you truly believe everything does happen for a reason, it's still important to feel and process your emotions in the moment rather than rationalizing them away or over-spiritualizing them. This isn't unlike spiritual gaslighting, and it's just another way to avoid the pain you (or someone else) is feeling.

Why it's a bad thing.

Whether self-inflicted or from friends and family, toxic positivity can have a negative impact on one's mental health in a lot of ways. For starters, Spinelli explains, it invalidates a person's subjective experience, which is why it's similar to gaslighting.

How to respond to toxic positivity.

If you're finding yourself exhibiting toxic positivity, Spinelli says the best thing you can do for yourself is to simply accept your feelings without judging them. "You have a right to your emotions," she emphasizes. And on top of that, she adds, "Be mindful of social media messages that may elicit comparisons and create a version of how you are 'supposed' to feel."

Avoiding it in the future.

Again, as Spinelli explains, accepting your feelings (and the feelings of others) without judgment is what getting over toxic positivity is all about. And while it may not come easy at first, over time, those difficult emotions will feel less difficult.

The bottom line.

At the end of the day, it's really all about balance. Balance between positivity and being honest with yourself; gratitude and grief; and finding the silver lining without rushing the healing necessary when we're hurting. Being able to stay positive in times of trouble is great and can help with resilience, but the truth is, processing and integrating tough emotions builds resilience, too.

"In my work as a psychotherapist, I've noticed that gratitude actually comes after a process of surrendering to our painful emotions, not after willing in something positive," Kimmerer notes.

When it comes to talking with other people, therapist and author of How To Be Alone Megan Bruneau, M.A., previously told mbg to avoid saying things like "Be positive!" or "You have so much to be grateful for!"

"This usually leads to them feeling shamed and misunderstood," she adds.

Noticing when toxic positivity is creeping in can also require some mindfulness on your part, whether you're being that way toward yourself or others. When you find yourself avoiding or deflecting tough emotions, as Spinelli says, try to be present for them. Sit with an acknowledge them, rather than trying to shrug them off.

And if you're dealing with a friend or family member pushing toxic positivity when you're feeling down, it's the same idea-and it's important to stand firm in your truth. Only you know exactly how you're feeling, and someone telling you to "just keep your chin up" isn't always productive or helpful.

Explaining that you want to feel the tough emotions before looking on the bright side, or want to be more OK with processing and feeling them, should get the message across.

It's OK to feel sad, angry, hurt, disappointed, or any other more difficult emotion. The key, Spinelli notes, is to give yourself grace through compassion. "Toxic positivity doesn't make room for being self-compassionate or empathic," she says, adding it "creates obstacles to process traumas or feelings appropriately and effectively."

And not only does it not allow us to process our own emotions, but according to Spinelli, it can also create feelings of self-judgment, heightening the inner critic and negatively affecting self-esteem.

"Everything happens for a reason."

Feeling guilty for your emotions

Dismissing difficult emotions

According to licensed therapist Jody Kemmerer, LCSW, toxic positivity stems from wishing we were feeling something we aren't. We aren't comfortable with those tough feelings, "so we admonish ourselves to feel differently," she previously explained to mbg. But if we do this all the time to avoid or deny our genuine experiences, she says, "we run the risk of invalidating our feelings."

In the past year, the phenomenon of toxic positivity has received more and more attention. Some dealt with the pandemic by forcing themselves into a positive mindset, while others were quick to call out the invalidating and borderline gaslighting nature of toxic positivity.

mbg Spirituality & Relationships Editor

Sarah Regan is a Spirituality & Relationships Editor, a registered yoga instructor, and an avid astrologer and tarot reader. She received her bachelor's in broadcasting and mass communication from State University of New York at Oswego, and lives in Buffalo, New York.

# data[].attributes.attachment_link.title
What Toxic Positivity Actually Is (& Why You Should Avoid It)

# data[].attributes.attachment_link.description
Author: Updated on February 28, 2022 What is toxic positivity? Toxic positivity means holding a perpetually positive outlook to the point that one denies their own emotions or the emotions of others. "It's a belief that no matter how painful a situation is or how difficult, an individual should maintain positivity and change their outlook to be happy or grateful," licensed psychotherapist Babita Spinelli, L.P., J.D., tells mbg.

# data[].attributes.headline
Article: 7 Stress-Relief Breathing Exercises for Calming Your Mind

# data[].attributes.subject
Article: 7 Stress-Relief Breathing Exercises for Calming Your Mind

# data[].attributes.body
PositivePsychology.com has information about why breathing exercises are so helpful for stress relief, and some helpful breathing techniques including finger breathing, box breathing, and belly breathing.

# data[].attributes.attachment_link.readable_text
Most of us rarely, if ever, experience extreme stress from life-threatening events.

And yet, we spend much of our lives in a state of half-anxiety, neither fully relaxed nor fully stimulated (Nestor, 2020).

There is a way to regain control of that anxiety using a resource we already have: our breath. Research and ancient wisdom confirm that controlling our breathing is a powerful tool for quieting our racing minds and entering a state of calm (Cuddy, 2018).

This article explores the interaction between stress and breathing and introduces techniques for using our breath to regain control over our lives.

Before you continue, we thought you might like to download our three Stress & Burnout Prevention Exercises (PDF) for free. These science-based exercises will equip you and those you work with, with tools to manage stress better and find a healthier balance in your life.

How Does Stress Affect Breathing?

Stress and breathing are intimately connected; changing one influences the other.

Crucially, they both have a relationship with the autonomic nervous system and, of particular importance, the vagus nerve - "a meandering network within the system that connects to all the major internal organs" (Nestor, 2020, p. 148).

While treatments for patients with health problems, such as rapid heart rate, diabetes, and erectile dysfunction, often focus on individual organs, research suggests they may, in fact, be experiencing communication problems along the autonomic and vagal network (Nestor, 2020).

Despite breathing being an autonomic function, we can consciously take control, choosing how and when we breathe. Breathe heavy and fast, and we kick in our sympathetic nervous system. We ready ourselves to engage in our fight-or-flight response (Howgego, 2020; Nestor, 2020).

Switching to deliberate, slow breathing flips our vagal response, and our parasympathetic system kicks in, allowing us to relax and recover, releasing powerful feel-good endorphins (Howgego, 2020; Nestor, 2020).
So, what happens to our breathing when we get stressed?
We typically overbreathe when rushing up the stairs to answer a call, running to catch a bus, or getting startled by a loud noise. Such breathing patterns can also result from "habitual ways of responding to situations," including stress (Khazan, 2019, p. 33).

When we feel anxious, our body is getting ready to run away or stand up and fight. In anticipation of urgent action and a need for extra oxygen, we start taking in more air. If we are not being active (perhaps standing, waiting anxiously for an interview), we take in more air than we need and exhale more carbon dioxide than we produce (Khazan, 2019).

Overbreathing can cause various symptoms that can leave us feeling more stressed, including (Khazan, 2019):

Pounding heart

Lightheadedness and dizziness

Muscle tension

Agitation and restlessness

Nausea and 'butterflies' in the stomach

Difficulty concentrating and making good decisions

Trouble regulating emotions

Feelings of disconnectedness from our body and the environment

Overbreathing can cause or exacerbate a host of health problems, including asthma, chronic pain, irritable bowel syndrome, and insomnia (Khazan, 2019).

On the other hand, breathing well has the power to reduce physiological activation, slow our thinking, and induce a state of calm (Cuddy, 2018).

How to Breathe for Stress Relief

A healthy human has two options for breathing: the mouth or the nose.

While they are both effective ways of gaining vital oxygen into the body, they are not equal.

Though natural, "breathing is surprisingly easy to get wrong" (Williams, 2020); we often inhale through our mouth when we should use our nose.

Nasal breathing "kills bacteria and viruses and relaxes the blood vessels in the respiratory tract, allowing more oxygen to pass into the blood" (Williams, 2020).

Not only that, but the nose allows us to draw more oxygen from our environment than mouth breathing (up to 20% more), improves sleep, reduces tooth decay, and encourages learning (Williams, 2020).

Slowing the breathing down to about six breaths per minute through the nose reduces the heart rate, widens blood vessels, lowers stress, and promotes calm. Lengthening the out-breath with long, slow exhalations lulls us into an altered state of consciousness that can look much like slow-wave sleep on a brain scan (Williams, 2020).

When we are experiencing acute stress, the sympathetic system takes control and the vagus nerve is inhibited. High and sustained "vagal withdrawal has been associated with high self-reported levels of stress, anxiety, and depression" (Cuddy, 2018, p. 189).

Getting our breathing right can help us reach a high vagal tone when at rest - associated with good physical and mental health, including a reduction in stress.

Amy Cuddy (2018) suggests trying the following:

Find a quiet space to focus on your breathing.

Inhale quickly and exhale slowly.

Repeat, but this time, inhale for two seconds, and exhale for five seconds.

Continue for as long as comfortable.

Do you notice anything? The slow exhalation triggers your parasympathetic nervous system, lowering your blood pressure and increasing heart rate variability (HRV). A high HRV indicates your breathing and heart rate are in sync, linked to reduced stress, feelings of anger, and impulsive behavior (Cuddy, 2018).

In a study run by neuroscientist Pierre Philippot, participants found that breathing slowly through the nose not only reduced feelings of stress but also resulted in the positive emotion of joy (Cuddy, 2018).

4 Best Stress-Relief Breathing Exercises

Mindfulness helps us remain in the present moment. It is a powerful tool for reducing the sense of struggle and managing stress (Khazan, 2019).

The following stress-relief exercises should all be performed in a safe location, not while driving or putting yourself or others at risk through lack of attention or potentially falling asleep.

Mindful awareness of regular breathing

Khazan (2019, p. 41) suggests that mindful breathing is a practical and straightforward way to make "helpful breathing changes" by allowing you to "breathe just the way you do without a struggle."

Try the following, letting go of expectations (Khazan, 2019):

1. Find a comfortable place to sit upright, away from noise.

2. Begin by closing your eyes and noticing physical sensations (your body's contact with the seat and your feet on the floor).

3. Gently focus on the sensation of inhalation (the air coming in your nose, and your chest and stomach rising).

4. Without judgment or expectation, transition gently between inhalation and exhalation.

5. Focus on the sensation of exhalation (the air coming out of your nose, and chest and your stomach falling).

6. Notice and acknowledge thoughts, emotions, and sensations accompanying each breath without engaging, letting them pass with kindness and compassion.

7. If your mind wanders, gently return your focus to each breath - just as it is.

8. Repeat for as long as you wish.

It may take time to become comfortable with this exercise. With practice, it becomes easier to focus on breathing and avoid the mind wandering off.

Finger breathing for children

Mindfulness and breath control may not be straightforward concepts for younger children. These concepts can be made easier through a simple mindful breathing technique that follows the outline of the hand.

Ask the child to follow these instructions:

Find a comfortable place to sit.

Using your pointer finger, slowly trace around the fingers on your other hand. Start at the bottom of the thumb and follow it up to its tip then back down the other side.

On the way up, breathe in; on the way down, breathe out.

Repeat for each finger, from the thumb to the pinkie and then back again.

Once done, ask the child how they feel.

Box breathing

Apparently, box breathing is so successful that US Navy Seals use it to remain calm under pressure (Nestor, 2020).

It's also easy to teach, remember, and use. Think of the sides of a square as you breathe:

" Inhale to a count of 4; hold 4; exhale 4; hold 4. Repeat" (Nestor, 2020, p. 229).

For a greater parasympathetic response, change the above to:

" Inhale to a count of 4; hold 4; exhale 6; hold 2. Repeat" (Nestor, 2020, p. 229).

Aim for at least six rounds.

4-7-8 breathing

Made popular by Dr. Andrew Weil, 4-7-8 breathing is an effective technique for placing the body in deep relaxation. It can be particularly effective at helping you fall asleep and resetting after intense periods of work or study (Nestor, 2020).

Try the following:

Inhale to a count of four with your mouth closed.

Hold to a count of seven.

Exhale through pursed lips with a whooshing sound to a count of eight.

Repeat the cycle up to four times, unless uncomfortable.

Aim to repeat 4-7-8 breathing twice a day, limiting yourself to four breath cycles in the beginning. You can gradually increase, but don't go beyond eight cycles.

This video from Dr. Andrew Weil can be helpful:

3 Helpful Deep-Breathing Techniques

Deep breathing can have far-reaching effects, from reducing stress to making the experience of pain more manageable (Lewis, 2004).

Try out the following and remember that they take practice.

Mindful slow and deep breathing

Once comfortable with mindful breathing, it can be helpful to introduce mindful change (Khazan, 2019).

The following steps help you move toward a calming and stress-reducing breath that avoids overbreathing (Khazan, 2019):

1. Ideally, perform this exercise lying down to allow the diaphragm to move more comfortably.

2. Begin by taking a few normal, regular-sized breaths.

3. When ready, take a deeper in-breath, then exhale fully and slowly until the lungs are comfortably emptied. Breathing out through pursed lips can help you achieve the ideal ratio of 60% of your breath for exhalation (versus 40% for inhalation).

4. Use your abdomen to breathe in and out rather than your chest. Imagine it as a balloon filling and emptying.

5. Repeat steps three and four for about five minutes, focusing on the sensation of the breath coming in and out of the body.

6. If you find it difficult to relax, let go of relaxation as an intention and focus only on the process of breathing.

Begin by practicing this technique for 5 minutes a day, working up to 10 minutes over the following weeks.

Slowing down your breathing

Lewis (2004) suggests that slowing down our breathing, from the typical adult at-rest rate of between 12 and 15 breaths per minute closer to 6 breaths per minute, benefits our physical, emotional, and mental wellbeing and overall degree of stress.

The drop in breathing rate is considerable and should not be forced. Instead, the goal is to slow your breathing while remaining comfortable. Practice for a few minutes per day for change to take place naturally.

Your aim is simple: deepen your breathing and lengthen your exhalation to help turn on the parasympathetic nervous system, or your "relaxation response" (Lewis, 2004, p. 160).

Lewis (2004) suggests keeping your spine erect yet supple, opening up the spaces of your body. Take deeper breaths, expanding the abdomen then chest to increase the amount of air you take in. Visualize your body filling and emptying itself of air, following each breath with your body and mind.

One way to maintain focus on the length of exhalation is through counting. Once relaxed, your breathing easy and gentle, slowly count the out-breath in your head. Then, if you can do it comfortably, try extending your next exhalation by a count of one. Keep breathing at this new count, unless you cannot easily maintain it - then reduce again by one.

Restricting the out-breath through increasingly pursed lips can also be helpful as a way of slowing exhalation. This also makes it easier to pay more attention to the sounds of the air as it escapes.

Belly breathing

"Healthy diaphragmatic breathing is closely associated with the ability of the abdomen to expand and retract, open and close, with each breath," (Lewis, 2004, p. 45).

When our breathing is free and natural, so is the movement of our belly. Allowing your diaphragm to move deeper into your abdomen can improve your ability to breathe fully and deeply (Lewis, 2004).

Find a comfortable place to lie down.

Bend your knees so that they point upward, with your feet on the floor

For a few minutes, simply follow the effect of your body on your breathing and your breathing on your body.

Place both hands, one on top of the other, on your stomach, and watch how your breathing responds.

"You may notice your body trying to expand as you inhale and retract as you exhale" (Lewis, 2004, p. 45). This is natural, but don't force it.

Gently massage around the navel, feeling the sensations and how each breath is drawn toward them.

When you stop, become aware of the sensations across the whole of your abdomen. Let them spread to the rest of your body, feeling their warmth, comfort, and energy (Lewis, 2004).

Performed regularly, this practice can positively affect your breathing and make it fuller and more natural (Lewis, 2004).

Our Stress Management Resources

We have many tools and techniques that focus on how to relax through breathing. Why not try out some of the following exercises yourself or with your clients?

First, we recommend downloading our free mindfulness tool pack to try out the powerful tools contained within, including:

Leaves on a Stream
This beautiful exercise will help you separate from your thoughts, letting go rather than getting caught up in them.

Eye of the Hurricane Metaphor
Focusing your attention inward can help you disengage from a hectic world and create more inner peace.

Other free resources include:

More extensive versions of the following tools are available with a subscription to the Positive Psychology Toolkit©, but they are described briefly below:

The Three-Minute Breathing Space
Even a short time focusing on our breathing can help integrate aspects of mindfulness into a busy schedule.

The downloadable audio is divided into three sections:

Awareness - How are you doing right now?
Breathing - Focus full attention on each breath.
Expansion of attention - Allow your attention to expand to the rest of the body.

Connecting to Your Intuition
Heart-focused breathing can be used to enhance our connection with ourintuition and cultivate intuitive intelligence.

Step one - Begin by thinking about a problem or decision you currently face and formulate it as a question.
Step two - With your hand placed over your heart, breathe in and out slowly.
Step three - Connect with each intuition regarding possible solutions.
Step four - Reflect on the sensation around your heart as you consider each intuition.

The nature of your sensation can help you feel more confident in your decision. Find out more here about developing and training your intution.

17 Mindfulness & Meditation Exercises
If you're looking for more science-based ways to help others enjoy the benefits of mindfulness, check out this collection of17 validated mindfulness tools for practitioners. Use them to help others reduce stress and create positive shifts in their mental, physical, and emotional health.

A Take-Home Message

While breathing is typically performed without awareness or conscious thought, it is closely connected to our experience of and response to stress.

Even for a short period, gaining control of each breath can slow a busy mind, reduce stress, and help us become more aware of ourselves and our surroundings.

Learning and regularly practicing simple techniques such as box breathing and 4-7-8 breathing can significantly affect our mental and physical wellbeing, placing us more in the present and better able to cope with stress-inducing events.

Once you're comfortable with these straightforward breathing practices, further slowing and deepening each breath can increase the effect of the parasympathetic nervous system, boosting your ability to recover and experience the impact of feel-good endorphins.

Why not try out some of these exercises? Even stopping overbreathing can change our response to our environment, increasing control over our body and mind. Make breathing techniques a regular habit in your busy day to gain ongoing and long-term benefits to your wellbeing.

We hope you enjoyed reading this article. Don't forget to download our three Stress & Burnout Prevention Exercises (PDF) for free.

# data[].attributes.attachment_link.title
7 Stress-Relief Breathing Exercises for Calming Your Mind

# data[].attributes.attachment_link.description
Most of us rarely, if ever, experience extreme stress from life-threatening events. And yet, we spend much of our lives in a state of half-anxiety, neither fully relaxed nor fully stimulated (Nestor, 2020). There is a way to regain control of that anxiety using a resource we already have: our breath.

# data[].attributes.body
https://www.authentichappiness.sas.upenn.edu/testcenter

# data[].attributes.attachment_link.title
Questionnaire Center | Authentic Happiness

# data[].attributes.body
This breakthrough book from James Clear is the most comprehensive guide on how to change your habits and get 1% better every day.

# data[].attributes.attachment_link.readable_text
Let Me Tell You More About The Book...

Atomic Habits is the most comprehensive and practical guide on how to create good habits, break bad ones, and get 1 percent better every day. I do not believe you will find a more actionable book on the subject of habits and improvement.

If you're having trouble changing your habits, the problem isn't you. The problem is your system.

Bad habits repeat themselves not because you don't want to change but because you have the wrong system for change. This is one of the core philosophies of Atomic Habits: You do not rise to the level of your goals. You fall to the level of your systems. In this book, you'll get a proven plan that can take you to new heights.

James Clear, one of the world's leading experts on habit formation, is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible.

Along the way, readers will be inspired and entertained with true stories about Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field.

Atomic Habits will reshape the way you think about progress and success and give you the tools and strategies you need to transform your habits-whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to quit smoking, lose weight, reduce stress, and achieve success that lasts.

Browse our selection of the best Atomic Habits quotes or read the official Atomic Habits summary here.

# data[].attributes.attachment_link.title
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

# data[].attributes.attachment_link.description
Packed with evidence-based strategies, Atomic Habits will teach you how to make small changes that will transform your habits and deliver amazing results.

# data[].attributes.headline
Article: How Learned Hopefulness Can Change Your Client's Life

# data[].attributes.subject
Article: How Learned Hopefulness Can Change Your Client's Life

# data[].attributes.body
This article from PositivePsychology.com gives an overview of the concept of Learned Hopefulness.

# data[].attributes.attachment_link.readable_text
Hope is something we cling to when uncertainty looms or things begin to go wrong - unclear results from a scan, a call saying our loved one has been in an accident, or notification of an approaching storm.

Hope may be all we have.

But what is hope, and why does it matter? Well, according to positive psychology founder Martin Seligman (2011, p. 260), hope is "when you expect the best in the future, and you work in order to achieve it."

Thankfully, as we will find out in this article, hope is more of a habit than a state of mind, and like any other, it can be learned (Tomasulo, 2020).

Before you continue, we thought you might like to download our three Goal Achievement Exercises for free. These detailed, science-based exercises will help you or your clients create actionable goals and master techniques to create lasting behavior change.

What Is Learned Hopefulness?

Traditional psychology and pharmaceutical intervention have been blamed for doing only half the job of fixing mental illness and emotional pain.

"They get us out of the hole, but they don't really keep us out," says Dan Tomasulo (2020, p. 3). And the figures back it up: 80% of those who recover from treatment in therapy subsequently need more help (Tomasulo, 2020).

So, what about the 20% who don't relapse? They have learned hopefulness. Such hope "is not so much a state of mind as it is a habit of mind," continues Tomasulo (2020, p. 3). More crucially, as with other habits and practices, it is one we can learn and develop.

Hope is not the same as wishful thinking; hope embodies agency and willpower (Luthans et al., 2015). Even when someone high in hope finds their way blocked, they proactively generate alternative paths.

While there is no unifying theory of hope, research suggests high-hope people share (Tomasulo, 2020):

A high degree of agency

The energy and motivation needed to bring about change

A path to get from where they are now to where they want to be

The ability and capacity to overcome obstacles by generating new paths

Considerable resilience and resourcefulness

We can develop hope through setting stretch goals (challenging yet achievable) and approach goals (what we should do, rather than avoid doing). They increase our autonomy while helping us become more engaged (Luthans et al., 2015).

Such learned hopefulness helps combat limiting our future options by encouraging and fostering high-hope choices, including (Tomasulo, 2020, p. 19):

Seeing possibilities rather than remaining fixed and unchangeable

Noticing the beauty, blessings, and benefits rather than focusing on negatives

Cultivating positive feelings rather than settling on habitual negativity

Focusing on strengths rather than weaknesses

Creating goals that are challenging rather than unengaging

Finding purpose rather than a lack of meaning

Cherishing relationships rather than remaining isolated and self-interested

Ultimately, the points combine and strengthen one another to build and regulate how much hope we have.

Learned Hopefulness vs Learned Helplessness

"We need hope like we need air," writes Brené Brown (2021, p. 97).

Without it, we sink into hopelessness and despair. And yet, hope is not a vague, fuzzy emotion; it is a cognitive process, involving (Brown, 2021):

Setting realistic goals

Persistence - overcoming what gets in our way

A belief in ourselves

Hope is not developed in comfort - during the easy times - but through adversity and discomfort. For children, hopefulness is learned from witnessing positive relationships and experiencing boundaries, support, and the sort of consistency that gets them through difficult times (Brown, 2021).

"Hopelessness arises out of a combination of life events and negative thought patterns," including self-blame and a belief that we cannot change ourselves or our circumstances (Brown, 2021, p. 101).

On the other hand, learned hopefulness focuses more on what is ahead, unlike depression or learned helplessness, where the individual becomes stuck on a single path, or worse, no path (Tomasulo, 2020). When an obstacle hits, even if expected, the individual remains blocked, unable to find an alternative route, and accepting the situation - hopeless and helpless (Luthans et al., 2015).

In Martin Seligman's (2006, 2011) original experiments into learned helplessness, he found that animals, including cockroaches, dogs, rats, and mice, gave up if they repeatedly could not do anything about a bad experience they faced.

And so it can be for humans. When individuals find there is nothing they can do about a situation, they are at risk of resigning themselves to it. But that isn't true for all people. One-third of the human population doesn't fall into helplessness; they believe setbacks are temporary and that they can do something about it. They choose optimism and hope rather than negativity and defeat (Seligman, 2006, 2011).

A Look at the Theory and Research

When things go wrong, evolution has given us a switch (metaphorically speaking) that enables us to shut down and save energy. We are left looking to the future, expecting the worst (Tomasulo, 2020).

"How well we envision what is yet to come will determine our motivation" and our hope (Tomasulo, 2020, p. 10; Seligman, 2011). And unlike other positive emotions, hope is most relevant and valuable when life is at its most difficult or uncertain.

Based on a review of the theories and the research, Tomasulo (2020) identifies the following as important to recognizing hopelessness and defining learned hopefulness:

Rather than being 100% positive, hope requires negativity and uncertainty.

Hope is not fixed - on or off. It has degrees and can be activated and cultivated.

Hope is not the same as faith. Hope is the belief that we have the power to change our lives.

We can adjust aspirations and goals to manage our degree of hope.

Hope can be thought of as a resource, helping us assess what we can do in a situation by defining it differently. While we typically have a negativity bias, focusing on the worst that has happened or could happen, hope shifts our perception toward realizing that there is another, more positive, way to look at things.

Boosting hope has many benefits, including (Cheavens & Guter, 2018; Kirmani et al., 2015):

Increasing positivity and reducing negative thoughts

Building self-esteem

Boosting energy and confidence

Improved psychological functioning

Reduced distress

Ultimately, "hope, optimism, and future-mindedness are a family of strengths that represent a positive stance towards the future" (Seligman, 2011, p. 260).

Positive Psychology Interventions & Hopefulness

Positive psychology practices "add to your toolbox to help you combat low moods, negative thoughts, and grief" and boost positive attributes, such as optimism, hope, faith, and wellbeing (Tomasulo, 2020, p. 4).

Learned hopefulness interventions can help us (Tomasulo, 2020):

See possibilities rather than limitations

Transform negative beliefs into hopeful ones

Encourage positive emotions

Explore and increase the use of strengths

Set motivating goals

Find purpose and meaning

Create deep relationships built on giving and receiving

The most helpful exercises combine several of the above points to create a shift in the individual toward hopefulness and away from hopelessness.

We describe three of the most popular and influential interventions below (Tomasulo, 2020, Dweck, 2017; Seligman, 2011).

Seeing possibilities

While those with a fixed mindset are confronted with limitations, others, adopting a growth mindset, see opportunities and the possibility of improving (Dweck, 2017).

Shifting toward an optimistic outlook can be learned. The best possible self exercise (part of the Positive Psychology Toolkit©) increases positive expectancies and hope (Tomasulo, 2020).

Begin by carving out a few minutes from your busy day to think about an ideal future, where every possible positive outcome has worked out in all areas of your life: health, relationships, work, finances, and hobbies.

Step one
Write it all down, capturing all the best aspects of the ideal future. Be creative and unlimited, without being caught by obstacles.

Step two
Create a scene or image board (physically or digitally) containing downloads, cutouts, and drawings that capture a sense of how this hopeful future might look and feel.

Step three
Find a place in your house or capture an image on your phone or computer where you can see it and add to it.

Spend time looking at the images and thinking about what they represent; "get your dream into focus so you can work towards your goal" (Tomasulo, 2020, p. 35).

Challenges as opportunities

Tomasulo (2020) shares the following exercise, originally developed by positive psychotherapist Tayyab Rashid and psychologist Martin Seligman, to reframe past experiences and increase feelings of hope and learned optimism.

Step one
Write down three negative moments in your life that had unexpectedly positive outcomes. Specifically, recognize where doors only opened because others closed.

Step two
Write about each one. What positives emerged? What would you do differently now? What did you do that enabled the positive outcomes?

By reflecting on how dark times can lead to positive changes in our lives, we can learn and build hopefulness.

Three good things exercise

When Martin Seligman and his team (2011) gave a group of depressed people a series of positive psychology exercises, they became less depressed and happier within one week.

One of the exercises that had the greatest effect, over the longest duration, was practicing gratitude. Give the three good things exercise a try (modified from Seligman, 2011, p. 84):

Step one
Write down three good things that happened at the end of the day. They can be big (I got a new job.) or small (The cashier smiled at me as I ordered a coffee.).

Step two
Next to each good thing, write answers to the following questions:

1. Why did this good thing happen?

2. What does this mean to me?

3. How can I have more of this good thing in the future?

"The intervention strives to promote resilience, positive emotion, meaning and purpose, and positive social relationships."

Seligman, 2011, p. 84

Practical Applications of the Theory

There are many practical applications for understanding and building hope, both at a more general, life-enhancing level and more specifically, such as in treating clients in therapy and the workplace.

Hope therapy works by setting goals, working with clients to identify paths to success, and acquiring the energy and agency to follow them (Rand & Cheavens, 2009). Successful treatment results in the client increasing their self-belief and hopefulness in what they are capable of, encouraging positive emotions and wellbeing (Snyder, 2002).

At work, "managers who are capable of identifying hopeful tendencies (or signs of hopelessness) can be better equipped to diagnose the state of hope among their employees" (Luthans et al., 2015, p. 94). And this is important because research shows that nurturing a culture of hope lifts employees' attitudes and wellbeing and boosts performance.

Overcoming depression with hopefulness

As far back as the 1960s, Seligman suggested that feelings of giving up and helplessness, when faced with adversity in one situation, can carry over to others, resulting in learned helplessness and depressive symptoms (Tomasulo, 2020).

It has since become clear that "when something bad happens, we are evolutionarily programmed to shut down" (Tomasulo, 2020, p. 9). Learned hopefulness can reverse this; rather than looking backward, hope encourages us to look forward, increasing positive emotions and mental wellness.

Ongoing research recognizes the benefits of fostering hope in alleviating symptoms of mental health issues, such as depression, particularly when accompanied by goal setting (Kirmani et al., 2015).

A Brief Review of Dan Tomasulo's Book

Learned Hopefulness, written by clinical positive psychologist Dan Tomasulo, is a refreshingly thoughtful and powerful resource for building hope in our lives, helping the reader shift to a mindset of learned hopefulness and understand why it's so important.

Tomasulo's message is clear: Hope is one of our greatest strengths, helping us reframe what the future could be (without ignoring the reality of suffering) and opening up our potential for growth, mental wellness, and self-care.

Martin Seligman describes Learned Hopefulness as "the best go-to book on how to relieve your depression." While New York Times bestseller Adam Grant suggests it's the "next best thing to therapy [...] grounded in science, filled with heartwarming stories, and brimming with hope" (Tomasulo, 2020).

Helpful Resources From PositivePsychology.com

We have many resources available for therapists that help maintain and boost positive emotions such as hope and optimism.

Why not download our free positive psychology exercise pack and try out the powerful tools contained within? Some examples include:

The Strengths Wheel
This is a valuable tool for becoming more aware of strengths and their potential for supporting growth.

The Bull's-Eye Values Survey
Use this tool to assess values and values-actions discrepancies for directing future sessions and interventions.

Other free resources include:

It Could Be Worse
This is avaluable thought experiment for developing resilience in clients through reframing difficult situations.

What Is Hope?
Thisthought exercise helps clients consider what hope is and how to build more.

More extensive versions of the following tools are available with a subscription to the Positive Psychology Toolkit©, but they are described briefly below:

How we think about the future can impact our degree of success in life, work, education, and relationships.

Step one - Set a clear and exciting goal.

Step two - Write down several actions and pathways to pursue the goal.

Step three - Identify obstacles that may get in your way.

Step four - Identify strategies to overcome each obstacle.

Step five - Capture ideas for maintaining energy and motivation.

Finally, reflect on how it would feel to pursue and reach the goal.

The Life Certificate
Losing a loved one can leave us feeling hopeless. Thinking of all the good things they offered and shared can help us cope withgrief.

Step one - Think of the special memories you shared with your loved one.

Step two - Add them to your life certificate template.

Step three - Reflect on each of the memories and the effect they have on you.

Finally, think about what was helpful in completing this activity and how it may have benefited you.

17 Motivation & Goal Achievement Exercises
If you're looking for more science-based ways to help others reach their goals, check out this collection of17 validated motivation & goal achievement tools for practitioners. Use them to help others turn their dreams into reality by applying the latest science-based behavioral change techniques.

A Take-Home Message

Hope becomes more vital and valuable as life becomes increasingly uncertain and we face ever greater challenges. While we may think of hope as a state of mind - something we either have or don't - it is widely accepted as a habit we can learn and improve.

But it's not always easy; "cultivating hope takes deliberate effort," intention, action, agency, and willpower (Tomasulo, 2020, p. 35).

The rewards are considerable. Hope matters because it has clear, tangible benefits. It's neither blind faith nor wishful thinking. Someone high in hope has a greater degree of agency, energy, and motivation to take the path to where they want to be and overcome obstacles along the way.

Excitingly, we can learn to make high-hope decisions, reaping the rewards, such as seeing new possibilities, focusing on the positives, creating big, exciting goals, and finding purpose and meaning in our lives.

Now that is something worth hoping for.

We hope you enjoyed reading this article. Don't forget to download our three Goal Achievement Exercises for free.

# data[].attributes.attachment_link.title
How Learned Hopefulness Can Change Your Client's Life

# data[].attributes.attachment_link.description
Hope is something we cling to when uncertainty looms or things begin to go wrong - unclear results from a scan, a call saying our loved one has been in an accident, or notification of an approaching storm. Hope may be all we have. But what is hope, and why does it matter?

# data[].attributes.body
WebMD gives us some breathing exercises to relieve stress, including deep breathing, breath focus, progressive muscle relaxation, and modified lion's breath.

# data[].attributes.attachment_link.readable_text
Take a deep breath in. Now let it out. You may notice a difference in how you feel already. Your breath is a powerful tool to ease stress and make you feel less anxious. Some simple breathing exercises can make a big difference if you make them part of your regular routine.

Before you get started, keep these tips in mind:

Choose a place to do your breathing exercise. It could be in your bed, on your living room floor, or in a comfortable chair.

Don't force it. This can make you feel more stressed.

Try to do it at the same time once or twice a day.

Wear comfortable clothes.

Many breathing exercises take only a few minutes. When you have more time, you can do them for 10 minutes or more to get even greater benefits.

In this exercise, you'll match how long you breathe in with how long you breathe out. Over time, you'll increase how long you're able to breathe in and out at a time.

1. Sit comfortably on the floor or in a chair.

2. Breathe in through your nose. As you do it, count to five.

3. Breathe out through your nose to the count of five.

4. Repeat several times.

Once you feel comfortable with breaths that last five counts, increase how long you breathe in and breathe out. You can work up to breaths that last up to 10 counts.

In this technique, you breathe in as you tense a muscle group and breathe out as you release it. Progressive muscle relaxation helps you relax physically and mentally.

1. Lie comfortably on the floor.

2. Take a few deep breaths to relax.

3. Breathe in. Tense the muscles of your feet.

4. Breathe out. Release the tension in your feet.

5. Breathe in. Tense your calf muscles.

6. Breathe out. Release the tension in your calves.

7. Work your way up your body. Tense each muscle group. This includes your legs, belly, chest, fingers, arms, shoulders, neck, and face.

As you do this exercise, imagine that you're a lion. Let all of your breath out with a big, open mouth.

1. Sit comfortably on the floor or in a chair.

2. Breathe in through your nose. Fill your belly all the way up with air.

3. When you can't breathe in any more, open your mouth as wide as you can. Breathe out with a "HA" sound.

4. Repeat several times.

Most people take short, shallow breaths into their chest. It can make you feel anxious and zap your energy. With this technique, you'll learn how to take bigger breaths, all the way into your belly.

1. Get comfortable. You can lie on your back in bed or on the floor with a pillow under your head and knees. Or you can sit in a chair with your shoulders, head, and neck supported against the back of the chair.

2. Breathe in through your nose. Let your belly fill with air.

3. Breathe out through your nose.

4. Place one hand on your belly. Place the other hand on your chest.

5. As you breathe in, feel your belly rise. As you breathe out, feel your belly lower. The hand on your belly should move more than the one that's on your chest.

6. Take three more full, deep breaths. Breathe fully into your belly as it rises and falls with your breath.

While you do deep breathing, use a picture in your mind and a word or phrase to help you feel more relaxed.

1. Close your eyes if they're open.

2. Take a few big, deep breaths.

3. Breathe in. As you do that, imagine that the air is filled with a sense of peace and calm. Try to feel it throughout your body.

4. Breathe out. While you're doing it, imagine that the air leaves with your stress and tension.

5. Now use a word or phrase with your breath. As you breathe in, say in your mind, "I breathe in peace and calm."

6. As you breathe out, say in your mind, "I breathe out stress and tension."

7. Continue for 10 to 20 minutes.

# data[].attributes.attachment_link.description
Take a deep breath in. Now let it out. You may notice a difference in how you feel already. Your breath is a powerful tool to ease stress and make you feel less anxious. Some simple breathing exercises can make a big difference if you make them part of your regular routine.

# data[].attributes.headline
Article: Sabbath - Good for Non-Believers Too

# data[].attributes.subject
Article: Sabbath - Good for Non-Believers Too

# data[].attributes.body
This NPR story talks about the importance of keeping a sabbath, even if you're not religious.

# data[].attributes.attachment_link.readable_text
Commentator Andrei Codrescu is not religious, but observes the Sabbath as a time to care to his own personal needs. He shuts out the world and work. He speaks about the cleansing effect this observance has on him.

MELISSA BLOCK, host:

Commentator Andrei Codrescu has his own beliefs, among them a belief that a day of rest is becoming more important all the time.

ANDREI CODRESCU:

Years ago my friend Myron Katz gave me this advice: Keep the Sabbath. That's all. He said he didn't care what I thought about religion, whether I did anything ritual like prayer, song or meditation. The only thing that mattered was keeping the Sabbath.

Over time I've come to agree with Myron. If you can, and almost anybody can, try to take off a whole day to do nothing. Don't answer the phone, don't write newspaper columns, make no big decisions. Give yourself slack. The poet Allen Ginsberg put it another way. Be kind to yourself, Harry. Take one day of the week and be kind to yourself. Don't drive yourself where you don't want to go. Don't drive yourself insane. Don't drive. Look out through half-closed lids at a tree or the building across the street. Stay unfocused, unintentional, indeterminate. Let everything flow through you like it's water or wind. Don't stop it with thoughts, ideas or judgment. Don't try to figure out how it fits in your five-year plan.

For one day a week forget pedagogy, self-incrimination, disapproval, political rage. Let it be a cliche if it has to, or just let it. It's the Sabbath. Something or other is going on on Earth, under the Earth, on top of the Earth; maybe it's leaves falling or new catastrophes brewing, but whatever they are you're only just a stick of flesh holding on to your Sabbath. They'll be back tomorrow--the bills, the troubles and the work. Today you're on sabbatical, and there is nothing they can do to you if you don't invite them.

The sabbatical, like Myron said, doesn't have to be justified. God took his on the seventh day to be alone, not because he wanted to be bothered by prayers, incense, lamentations and pleas. He was hoping that you'd do the same. That's all. If for one day a week, every creature looked after itself without worrying about anything else, creation would become instantly self-evident and there would be no need to fix everything.

All that said, there are people who don't have the luxury of a day off. They have to dig themselves out of rubble, tend to a wound, swim for life or get down from a tree. OK, but when they've dug out and haven't died, they should keep the Sabbath. All suffering can wait.

BLOCK: Andrei Codrescu teaches at Louisiana State University in Baton Rouge.

You're listening to ALL THINGS CONSIDERED from NPR News.

Copyright © 2005 NPR. All rights reserved. Visit our website terms of use and permissions pages at www.npr.org for further information.

NPR transcripts are created on a rush deadline by an NPR contractor. This text may not be in its final form and may be updated or revised in the future. Accuracy and availability may vary. The authoritative record of NPR's programming is the audio record.

# data[].attributes.attachment_link.description
Commentator Andrei Codrescu is not religious, but observes the Sabbath as a time to care to his own personal needs. He shuts out the world and work. He speaks about the cleansing effect this observance has on him.

# data[].attributes.headline
Video: Positive Psychology in the Workplace

# data[].attributes.subject
Video: Positive Psychology in the Workplace

# data[].attributes.body
Most of our wellbeing work is built on the concepts of Positive Psychology. Dig deeper into the concepts with this introductory video.

# data[].attributes.attachment_link.title
Positive Psychology in the Workplace: Thank God It's Monday!

# data[].attributes.body
"Emotional Agility" helps us to navigate life’s twists and turns with self-acceptance, clear-sightedness, and an open mind. This process isn’t about ignoring difficult emotions and thoughts. It’s about holding those emotions and thoughts loosely, facing them with courage and compassion, and moving beyond them to ignite change in your life.

# data[].attributes.attachment_link.readable_text
#1 Wall Street Journal Bestseller

Order Now

Get Unstuck, Embrace Change, and Thrive in Work and Life

EMOTIONAL AGILITY helps us to navigate life's twists and turns with self-acceptance, clear-sightedness, and an open mind. This process isn't about ignoring difficult emotions and thoughts. It's about holding those emotions and thoughts loosely, facing them with courage and compassion, and moving beyond them to ignite change in your life.

Written with authority, wit, and empathy, EMOTIONAL AGILITY serves as a roadmap for real behavioral change.

Showing Up

Stepping Out

Walking Your Why

Moving On

The Quiz

Personalized insights based on a short evaluation of your emotional agility.

Take the Quiz

EA Learning Journeys

State-of-the-art emotional agility microskills that provide a roadmap for behavioral change.

Learn More

Susan David, Ph.D. is the visionary who developed the concept of emotional agility.

An award-winning Harvard Medical School psychologist, Susan has been named one of the world's most influential management thinkers. She offers unique expertise on cultivating more agile, healthy, resilient, and authentically happy people, families, workplaces, and communities.

Continue to

learn evolve transform ground explore

With Emotional Agility

# data[].attributes.attachment_link.description
1 Wall Street Journal Bestseller Order Now EMOTIONAL AGILITY helps us to navigate life's twists and turns with self-acceptance, clear-sightedness, and an open mind. This process isn't about ignoring difficult emotions and thoughts. It's about holding those emotions and thoughts loosely, facing them with courage and compassion, and moving beyond them to ignite change in your life.

# data[].attributes.body
"The practical book on how to apply Appreciative Living in everyday life."

# data[].attributes.attachment_link.provider_name
Appreciative Living | Simple Steps to Greater Happiness thru Appreciative Inquiry

# data[].attributes.attachment_link.readable_text
Hi - I'm Jackie Kelm. In 2000, I started wondering if a powerful process I was using in my work as a management consultant (called Appreciative Inquiry) could create the same kind of transformational change in our daily lives as it was in hundreds of organizations around the world-such as Verizon, the U.S. Navy, Hunter Douglas, and John Deere.

While my life looked fine on the surface, I was far from happy underneath. I struggled with self-defeating thoughtsand other issues that left me feeling exhausted and hopeless at the end of the day. So I started testing the same powerful principles in my own life that had worked so well for companies and the results blew me away.

In fact, a National Joy Study I did showed that just 3 fast and easy AL exercises led 97% of participants to feel significantly happier in just 28 days ... and they continued to feel that way six months later.

This work has transformed my life and the lives of others beyond anything I ever dreamed possible.

While my life still brings challenges, it is full of joy-and believe me, it didn't use to be. I have close relationships with friends and family who think differently, I'm healthier and taking better care of myself, and building the business of my dreams. And I'd like to help you do the same.

But don't just take my word for it...

# data[].attributes.attachment_link.title
Appreciative Living: Appreciative Inquiry in Daily Life

# data[].attributes.attachment_link.description
How to apply Appreciative Inquiry in everyday work and life to create greater joy and success, with workshops, classes, and books to help you get started.

# data[].attributes.body
Forbes gives you some techniques to ground yourself when you're feeling anxious.

# data[].attributes.attachment_link.readable_text
Grounding techniques are one of the most effective tools to manage anxiety.
getty

As someone who struggles with anxiety, I know firsthand how crippling it can be sometimes. Racing thoughts. Restlessness. Shallow breathing. Queasiness. Palpitations. And that debilitating feeling of the world closing in on you.

According to the National Alliance on Mental Illness (NAMI), around 40 million adults (19.1% of the total population) in the US have anxiety disorders. Moreover, it affects an estimated 275 million adults across the globe, states the World Economic Forum.

When you feel panicked or overwhelmed, you often get tunnel vision and feel consumed by your fear, worries and unpleasant physical sensations, says Dr. Vassilia Binensztok, a Miami-based licensed and board-certified counselor. Fortunately, there are many science-backed strategies that can help mitigate these feelings and cultivate calm. One of the most effective tools to ease an anxious or overwhelmed mind is grounding techniques.

What's a grounding technique?

A grounding technique is basically an exercise or activity that helps you manage an intense emotion by helping you get out of your head-steering your attention away from distressing thoughts, feelings or memories and zoning in on the present moment.

Whenever you feel anxious or overwhelmed, your sympathetic nervous system (SNS) kicks your "fight or flight" response into gear. Engaging in grounding techniques allows your body to tap into the parasympathetic nervous system (PNS) that triggers the relaxation response, explains national board-certified counselor and life coach, Dr. Teralyn Sell.

Easy Grounding Methods to Try:

So the next time you find yourself spiraling, try one of these simple grounding activities to calm your overwhelmed mind:

Focus on your breathing. "The easiest and often most overlooked grounding exercise is breathing," says Dr. Sell. When you inhale your heart rate increases, while an exhale decreases your heart rate. A fast heart rate-often experienced in anxiety and overwhelm-triggers your 'fight or flight' response which kicks in adrenalin and shuts off your prefrontal cortex aka your thinking brain. A decreased heart rate, on the other hand, can help activate your parasympathetic nervous system, explains the licensed therapist. Make sure you exhale twice as long as you inhale. Breathe like that for five to seven minutes-that's enough time for your brain to understand you're not under attack and engage the calm-inducing PNS, adds Dr. Sell.

Scan your surroundings. Instead of simply listing what you can see in your line of vision, move your head and observe, suggests Dr. Binensztok. For instance, if you're at your workplace, look beyond your desk. Pay attention to the different sounds (the whirring of the nearby vending machine, your colleagues typing on the computer, beeping of the copier, traffic sounds outside the window, etc.) and smells (perfume, printer ink, the aroma of fresh coffee, etc.) in the room. This engages the brain in a different way than just flitting the eyes around a narrow range-helping interrupt anxious spiraling, says Dr. Binensztok.

Engage your tastebuds. Use a piece of peppermint or cinnamon gum, ginger candy or something else that is spicy and concentrate on the taste and tingling sensation, suggests Dr. Binensztok. You can also try something super sour (like Warheads candy) that will make you focus on what's going on inside your mouth rather than the intense emotion you're experiencing, suggests Dr. Sell.

Tap into your senses. Sit in a comfortable position and run through each of your senses-focusing on one sense at a time, suggests Vanessa Smith Bennett, LA-based psychotherapist, mindfulness coach and co-host of Cheaper Than Therapy Podcast. For example, notice how your feet feel on the ground or the feel of the shirt sleeves on your arms. Next, close your eyes and focus on anything specific you can smell, even if it's faint. Then pay attention to the noise-starting with sounds that are close by, later moving to those that are far away. Next, focus on what you can see around you. Lastly, notice what you can taste. Smack your lips and tongue to see if you can still taste your coffee or the remnants of lunch, says the mental health expert.

Try the 5-4-3-2-1 method. Similar to the technique mentioned above, this grounding exercise involves naming five things that you see around you followed by touching any four things around you (like your watch, chair, computer, etc.), then identifying three sounds that you can hear, two things you can smell and lastly, one thing that you can taste.

Narrate the process. "Describe the steps in performing an activity you know how to do well," suggests licensed mental health counselor Woody Schuldt in a post published in Therapist Aid. For example, how to play your favorite tune on a guitar, how to make your go-to dinner recipe or how to change a car tire, etc.

Focus on a nearby object. "Find one thing in the room that you can focus on and then zoom in on it," suggests Bennett. Focus on its shape, size, weight, color, texture, etc.

Hold an ice cube. Take a piece of ice in your hand and focus on how it feels on your palm and fingertips. The cold sensation can help redirect your mind into noticing what you're holding instead of focusing on your overwhelming thoughts or feelings.

Categorize things. Pick two or three random categories like movies, sports, food of cars and name as many items as you can in each one, suggests Schuldt. "Spend a few minutes on each category to come up with as many items as possible," he adds.

Go for a short walk. "Psychologists studying how exercise relieves anxiety and depression suggest that a 10-minute walk may be just as good as a 45-minute workout," states the Anxiety & Depression Association of America (ADAA). So the next time you feel anxious, go for a quick stroll around the block. While walking, try to focus on the sights, smells and sounds nearby. Count your steps. Pay attention to your breathing. Notice how your feet feel when they hit the ground with each step.

If you continue to feel anxious or overwhelmed despite trying everything, please reach out to a mental health professional at the earliest.

# data[].attributes.attachment_link.title
10 Simple Grounding Techniques To Calm Anxiety

# data[].attributes.attachment_link.description
As someone who struggles with anxiety, I know firsthand how crippling it can be sometimes. Racing thoughts. Restlessness. Shallow breathing. Queasiness. Palpitations. And that debilitating feeling of the world closing in on you. According to the National Alliance on Mental Illness (NAMI), around 40 million adults (19.1% of the total population) in the US have anxiety disorders.

# data[].attributes.headline
Article: 25 Weird Breaks for Stress Relief

# data[].attributes.subject
Article: 25 Weird Breaks for Stress Relief

# data[].attributes.body
You don't have to breathe and meditate! Try one of these 25 weird ways to relieve stress from the University of Kansas - like laughing hard at a joke that is only mildly funny, hug a tree, walk around the library backward, or create a paper crown for a coworker.

# data[].attributes.body
Reach for your curiosity, creativity, and connection with others to navigate challenges in your life and work.

# data[].attributes.body
Executive coaches and #1 bestselling authors of All In and The Carrot Principle offer insight and advice in this practical eight-step guide both managers and employees can use to reduce work anxiety in the office and at home.

# data[].attributes.headline
Article: What is Employee Wellbeing and Why Does It Matter?

# data[].attributes.subject
Article: What is Employee Wellbeing and Why Does It Matter?

# data[].attributes.body
Gallup takes a look at employee wellbeing and why it's important for workplaces.

# data[].attributes.attachment_link.readable_text
01 What Is Wellbeing?

It's common to think of wellbeing as solely related to physical health, but any complete wellbeing definition must capture so much more.

Wellbeing includes the major components of a great life -- an individual's experiences and perceptions of what's important. Ultimately, it represents how someone's life is going. But wellbeing is not the same as wellness, which is a component of employee wellbeing.

Gallup has discovered five core elements of wellbeing:

02 How Is the Quality of Life Measured?

Measuring the quality of life has traditionally been done with indicators like a country's gross domestic product or a family's household income. These are certainly still important metrics.

But they don't capture the whole picture of how someone's life is going. To get a more complete picture, Gallup uses many measurements, like the Positive Emotions Index and the Negative Emotions Index, which track the kinds of emotional experiences people have on a daily basis.

The most powerful method we use for measuring wellbeing and Gallup Net Thriving is the Life Evaluation Index, which asks people to rate their lives now and what they think their lives will be like in the future.

The Life Evaluation Index question reads: "Please imagine a ladder with steps numbered from zero at the bottom to 10 at the top. The top of the ladder represents the best possible life for you and the bottom of the ladder represents the worst possible life for you.

Q1: On which step of the ladder would you say you personally feel you stand at this time? (0-10)

Q2: On which step do you think you will stand about five years from now? (0-10)

This index reveals what someone thinks of their life now and how they see their future.

Based on their responses to these questions, Gallup categorizes people into three groups:

Thriving: People with positive views of their present life and of the next five years Struggling: People who struggle in their present life and have an uncertain or negative view of the future Suffering: People who report their life is miserable and have a negative view of the future

Using this simple two-part question, organizations can discover what percentage of their employees are thriving, struggling and suffering, thus measuring their quality of life.

03 The Elements of Wellbeing

Gallup conducted decades-long global studies of wellbeing, looking for facets of life that transcend culture and region.

Through these studies, Gallup has discovered five universal elements of wellbeing. These are distinct facets of life that separate a thriving individual from one who is struggling or suffering.

Each element represents a part of life that people can do something about:

Career wellbeing: You like what you do every day. Social wellbeing: You have meaningful friendships in your life. Financial wellbeing: You manage your money well. Physical wellbeing: You have energy to get things done. Community wellbeing: You like where you live.

How does mental wellbeing factor in?

We don't want to leave employees' mental health out of the conversation. Mental health should be on every organization's radar, especially now, during a mental health crisis.

Gallup has studied the relationship between workplace and life factors that predict states of future mental health. We have found, for instance, that a high-engagement culture is predictive of a lower likelihood of new occurrences of depression and anxiety.

"Gallup's most recent global analytics concluded that a good job, with engaging work, is the very foundation of a thriving life."

Explore Gallup's book Wellbeing at Work to discover how organizations can create a resilient, thriving workforce.

04 Should Employers Be Responsible for the Wellbeing of Their Workers?

Faced with the proposition of improving workplace wellbeing, many employers understandably ask whether it's their position to influence employee wellbeing in the first place.

Simply put: Creating thriving lives is the right thing to do, and it makes good business sense too. Here are a few reasons why:

Work and life aren't mutually exclusive. Gallup's research shows that work influences home life, and home life influences work. It's in an employer's best interest for workers to have a thriving life and bring the effect of that thriving life to work.

The more elements of wellbeing an employee thrives in, the better. The five elements of wellbeing are additive, which means that such things as disease burden, burnout, anxiety and associated costs drop with each element an employee thrives in. Thriving in physical wellbeing alone is less valuable than thriving in all five areas.

You can transform wellbeing. While modern research suggests that genetics determine about half of wellbeing, individual choice affects a wide variation around the genetic baseline.

Many organizations are satisfied to provide wellness programs, but to realize benefits beyond those associated with physical health, organizations need the more holistic approach of taking care of the whole person, not just the employee.

The benefits of improving wellbeing have serious implications for business outcomes. For example, teams that believe their organization cares about their wellbeing perform better on a number of metrics, including customer engagement, profitability and productivity, turnover, and safety incidents.

High wellbeing in the workplace is a retention booster and a talent magnet.

Employee Retention

With higher life evaluation among employees, risk of turnover lessens. The difference in turnover rates between thriving employees and those who are struggling or suffering is considerable. When employees are thriving, they're 32% less likely to be watching for or actively seeking another job.

To keep your most talented employees, you must help them live thriving lives. Begin by engaging employees, which builds the foundations of career and social wellbeing.

Employee engagement opens the door for employee wellbeing. The elements of engagement create trust and address workplace factors like having clear employee expectations and the right materials and equipment, recognition at work, developmental opportunities, and a motivating purpose.

The trust created through the satisfaction of these workplace needs forges a pathway for having meaningful discussions about wellbeing with employees.

Employee Attraction

Word spreads about whether wellbeing is a priority for your organization, which affects your employment brand and your ability to attract top-tier talent.

25% Only 25% of U.S. employees strongly agree that their organization cares about their overall wellbeing.

When looking for a job, many employees seek employment that contributes to their wellbeing and helps them create work-life balance.

For job seekers, the importance of wellbeing and work-life balance has become particularly important. In fact, 63% of U.S. workers say that having greater work-life balance and better personal wellbeing is very important to them when considering whether to take a job with a different organization.

Leaders who wish to attract and retain star talent, especially in a tight labor market, should prioritize wellbeing and take steps to create a net thriving culture.

On its own, employee engagement makes a considerable improvement to business outcomes. Combined with thriving employees, these improvements become even more potent.

Productivity increases and burnout drops, for example, when workers are engaged and thriving in the workplace. And in the absence of wellbeing, even if employees are engaged, risk to your employees and your organization increases.

Indeed, comparing employees who are engaged but not thriving with those who are engaged and thriving, those who aren't thriving report the following risks:

more likely to experience burnout often or always

more likely to report daily stress

more likely to experience daily worry

more likely to report daily sadness and anger

Modern employees expect employers to help them live great lives. But improving employee wellbeing isn't just an exercise in altruism.

Employers who care for employee health and wellbeing see numerous measurable benefits, from higher productivity and profitability to lower turnover and fewer safety incidents.

Well-designed and research-informed wellbeing initiatives and strategies provide all-important organizational resilience and remove risk from organizations.

69% less likely to actively search for a new job

71% less likely to report experiencing a lot of burnout

36% more likely to be thriving in their overall lives

3x more likely to be engaged at work

5x more likely to strongly advocate for their company as a place to work and to strongly agree they trust the leadership of their organization

Teams that believe their organization cares about their wellbeing perform better too, reaching higher customer engagement, profitability and productivity with lower turnover and fewer safety incidents.

The business case for improving employee health and wellbeing is compelling, as is the resiliency that is created through employee wellbeing.

Every organization needs more resilient employees -- something that sudden and major disruptions reveal.

Partner with Gallup to create a thriving organization.

It's time to reimagine your employee wellbeing initiatives. Contact us to learn how to understand your wellbeing needs, prioritize interventions and create meaningful change within your organization. Inform your employee wellbeing strategy with Gallup's advanced global research and advice.

# data[].attributes.attachment_link.title
What Is Employee Wellbeing and Why Is It Important?

# data[].attributes.attachment_link.description
Discover the elements of wellbeing. Learn why employee wellbeing is important for organizational resilience, retention, work-life balance and more.

# data[].attributes.body
This site features research and information from Dr. Martin Seligman at the University of Pennsylvania, widely regarded as the father of Positive Psychology.

# data[].attributes.attachment_link.description
The questionnaires on Authentic Happiness measure character strengths and different aspects of happiness and well-being. It's free to take our questionnaires, but you'll first need to register.

# data[].attributes.body
How can you make your meetings better? Incorporate mindfulness! Here are some techniques to make your meetings more meaningful and less anxiety-inducing.

# data[].attributes.body
This list from PositivePsychology.com gives you small things you can do to disengage and recover in 5-30 minutes.

# data[].attributes.attachment_link.embed_code
View this post on Instagram

A post shared by PositivePsychology.com (@positivepsychology_com)

# data[].attributes.body
Tiny Habits—created by Dr. BJ Fogg, a world-renowned Behavior Scientist at Stanford University—is based on 20 years of research and Dr. Fogg’s experience personally coaching over 60,000 people. Unlike anything that’s come before, this system—what Dr. Fogg has coined “Behavior Design”—cracks the code of habit formation.

# data[].attributes.attachment_link.readable_text
I've researched human behavior for over 20 years at Stanford University.

​I've learned that only 3 things will change your behavior in the long term.

Option A: Have an epiphany
Option B: Change your environment
Option C: Take baby steps

Creating an epiphany is difficult. So rule out Option A unless you have magical powers-I don't.

On the other hand, Option B and Option C are practical. And they can lead to lasting change if you follow the right program.

However, few winning programs exist.

So in December of 2011, I created a new way to tap into the power of environment and baby steps.

I called it Tiny Habits®. Over 120,000 people have since joined in (and many more each month).

The results from Tiny Habits are the best I've seen in any program.

My method is surprisingly simple, but the impact is big.

# data[].attributes.attachment_link.description
Create any habit you want in your life using Tiny Habits: A breakthrough method created by Stanford behavior scientist and New York Times best selling author, BJ Fogg.

# data[].attributes.body
Our conversations influence every moment of our lives. Two simple conversation practices allow you to strengthen relationships, build better teams, inspire engagement, and propel organization success.

# data[].attributes.attachment_link.readable_text
HIGHLY EXPERIENTIAL AND INTERACTIVE

CWH Learning Opportunities

These comprehensive offerings combine applied learning and practice that can be implemented quickly.

Monday Kickstarters

These free Zoom sessions serve as an opportunity for you to practice generative questions and positive framing on issues and concerns you are currently experiencing.

Conversation Bootcamp

Learn two simple Appreciative Inquiry practices that are proven to support productivity, invite engagement, and nurture strong relationships.

Strategic Conversations Bootcamp

Strengthen your value as a leader by learning how to use SOAR and the AI Model to foster whole system strategic thinking, planning, and leading.

CWH Trainer Certification

Steeped in the theory, practice, and research of Appreciative Inquiry, positive psychology & neuroscience, this course will provide you with everything you need to implement and teach Conversations Worth Having.

Learning Labs

These free Zoom sessions provide opportunities to learn from others who are using the Conversations Worth Having practices to strengthen relationships, organizations, and communities.

COMING SOON!

Videos

Broaden your understanding of how generative questions and positive framing can change the dynamics and outcomes of any conversations, anytime and anywhere.

Get Your Free Conversation Toolkit

Learn how to expand your potential to create positive change in your world one conversation at a time!

✓ Discover The Four Types of Conversations
✓ Learn How Generative Questions Invite Genuine Curiosity
✓ Shift The Focus of Conversations Using Positive Framing
✓ Practice the Name It, Flip It, Frame It Framework
✓ Learn the 5 Rules Needed for Successful Practice

Download Free Conversation Toolkit

Conversations Worth Having: Using Appreciative Inquiry to Fuel Productive and Meaningful Engagement

Conversations can be critical and destructive, or they can be generative and productive. This book shows how to guarantee your conversations will help people, organizations, and communities flourish.
Conversations are at the core of how we interact. We all know that conversations influence us, but we rarely stop to think about how much impact they have on our well-being and our ability to thrive. This book shows how Appreciative Inquiry (AI) - one of the most widely used new approaches for fostering positive change for individuals, groups, organizations, and communities - can help everyone communicate better and flourish in all areas of their lives. This book spells out 2 practices and 5 principles to create great conversations. Each chapter is built around real-life stories of people using these practices and principles to strengthen relationships and generate possibilities for a future that works for everyone.

MEET THE AUTHORS AND CO-CREATORS:

Jackie Stavros, DM & Cheri Torres, PhD

Jackie and Cheri have been friends, colleagues, and co-authors since 2004. They were brought together by a passion for the positive affect Appreciative Inquiry (AI) was having on their lives and their clients. Their first book was Dynamic Relationships: Unleashing the Power of Appreciative Inquiry in Daily Living. Since its publication, they have been working with people and organizations worldwide to bring AI into daily living. During that time, they realized the essence of Appreciative Inquiry lies in two simple practices and five principles for effective practice.

Research has proven that appreciative and inquiry-based conversations have the greatest chance of helping us improve overall well-being, build our capacity for collaboration and innovation, and strengthen our relationships. Imagine what's possible if we are all having such conversations - what we call conversations worth having.

"Every organization's and every life's destiny are a series of defining moments-conversations that shape us, change us, and have a huge impact on our development and strategic choices." David Cooperrider
Co-creator and creative thought leader of Appreciative Inquiry (AI), Distinguished University Professor, Case Western Reserve University and Honorary Chair.

"Through the effective use of storytelling, you learn how to apply Appreciative Inquiry to engage in conversations designed to generate new ideas, create energy, and result in positive outcomes!" Lori Marsee Kuehn

Senior Manager Global Employee Engagement, Strategy Enablement and Research, General Motors Company.

"A conversation is the smallest visible unit of change, our starting point for every important change effot. This book is a gift to the world, business, schools, and families."" Jon Berghoff

Founder of XChange

# data[].attributes.attachment_link.description
Conversations are at the heart of everything we do. Learn two practices - positive framing & generative questions - to help turn any conversation into one worth having.