Happiness anxiety and depression: Part 1 and 2

More on Gratitude and Happiness Part 2
"Gratitude is the wine for the soul- go ahead get drunk." Rumi
Gratitude and happiness are synonymous. One of the simplest ways to improve your mental well-being is to practice gratitude.
Two decades ago, a landmark study led by the psychologist Robert A. Emmons sought to understand how people benefit from gratitude, a question that scientists had rarely explored until then.
Dr. Emmons’s findings — which suggested that gratitude may improve psychological well-being — inspired a spate of confirming additional research. “Gratitude heals, energizes and changes lives,” Dr. Emmons said. “It is the prism through which we view life in terms of gifts, givers, goodness and grace."
. Research has shown that consciously practicing gratitude can reduce feelings of stress and anxiety. In fact, studies have found that a single act of thoughtful gratitude produces an immediate 10% increase in happiness, and a 35% reduction in depressive symptoms. ( Ashley Smith, Gratitude- A Mental Health Game Changer )
She reports, “…. many studies over the past decade have found that people who consciously count their blessings tend to be happier and less depressed….”
In one study, “one group wrote about things they were grateful for. A second group wrote about daily irritations, and the third wrote about events that had affected them. After 10 weeks, those who wrote about gratitude were more optimistic and felt better about their lives. Surprisingly, they also exercised more and had fewer visits to physicians than those who focused on sources of aggravation.”
“Studies have found that giving thanks and counting blessings can help people sleep better, lower stress and improve interpersonal relationships….”
“A large study conducted by Virginia Commonwealth University showed that thankfulness predicted a significantly lower risk of major depression, generalized anxiety disorder, phobia, nicotine dependence, alcohol dependence and drug abuse…."
‘I think the benefits of gratitude activities truly unfold through long-term habits,” said Joel Wong, at Indiana University."
It’s not a one off, it has to be ingrained in daily routine to be truly effective. Add it to your daily prayer or meditation or when you turn on your iPad. But many experts believe that a small dose of gratitude, once a day, is ideal.
Multiple studies have shown that expressing gratitude to acquaintances, co-workers,
friends or romantic partners can offer a relationship “boost” and “helps bind us more closely,” said Sara Algoe, a psychologist at the University of North Carolina.
There are many samples of lists of gratitude prompts online (google "100 prompts for gratitude). Dr. Wong suggests writing a response. “The act of writing slows down our thinking process and allow us to ponder more deliberately”. He added, “By writing, we retain a permanent record of our blessings; we can return to our gratitude journaling months or years later to recall what we were grateful for.” (Google "13 Most Popular Gratitude Exercises & Activities, positive psychology " )

Three Good Things
"Three Good Things" is a simple quick and popular gratification exercise, widely used in mental wellness workshops and therapy. You don’t need a therapist to practise this. You can do it NOW! Experiments have shown that people whole partake in the “three good things” exercise, see considerable improvements in depression and overall happiness, sometimes in as little as a couple weeks….” In another study, participants over 6 weeks, reduced burnout in the workplace, depression and increased well-being and happiness. This exercise trains our brains to savour the good that’s always around us, even during difficult times.
It’s this simple : Each day, share with a friend or loved one, or write down three things that you are grateful for.
It’s as simple as that! It works.

Note for Swan Lake residents who can’t google. Sona can provide hard copies of
1. Oxford University Happiness questionnaire
2. 13 Most Popular Gratitude are Exercises & Activities,
3 100 Gratitude Journal Prompts for Building a Grateful Life Every Day
For a moment of joy click this
https://www.instagram.com/reel/Cso95I6pLFH/?igshid=MzRlODBiNWFlZA==

I admire what you wrote and plan on giving it a shot. It is very difficult for me to express gratitude. I’m the type of person who could show gratitude as I am an extrovert. However, it’s a big step to take given all the hate and negativity in our society. I would much rather lay in bed all day except for meals.

I am very worried about how our country’s future is going to look like. The uncertainty is driving up my anxiety as I have GAD and it’s also depressing at the same time. Expressing gratitude is easy for me. I’m always saying please and thank you and I get perturbed at the people sitting next to me when they demand a drink or their meal by being rude. And when they get whatever they are asking for they just grab it and stay silent. No thank you or anything. They feel entitled.

I live in an Assisted Living Facility and their are 24 at each meal twice as there are 48 of us. A first sitting and a second sitting. People can be so rude sometimes. Demanding instead of asking. I’ll look up your link.

I always find these studies very intriguing. In part 1 as much as a government or society can bring happiness those same entities can bring darkness and depression I am a 5 time deployed combat vet. I have seen and experienced the worse of humanity. I also used that time to change someone's. Life. We laid a 2 year old baby on the hood of our vehicle and cleaned him up with baby wipes and gave the kids around all suckered. It wasn't much but to those kids it was the world.
I'm glad gratitude is brought up. I learned about gratitude from the Apostle Paul. He writes (and I'm paraphrasing) that he has learned to have gratitude for when he had abundance and to have the same gratitude when his belly was empty. Now Paul did in no way have it easy. Stoned 3 times and left for dead. Took the cat of nine tails with 39 licks 3 times shipwrecked bit by a viper and beaten with sticks...his answer? What are these small afflictions according to the Glory of God?
My happiness is not dependent upon someone else it is a conscious choice. I can choose to be happy or angry. Someone doesn't make me angry I choose to be that way. About a year ago I cut all news programs and opinion shows out of my life automatically my happiness level went up. I still keep up with what is happening in the world but do not let it affect my life in anyway. I believe if we have the love of Jesus in us and the gratitude of Paul we can't go wrong

You've got a good formula there : Strong will and strong faith.
Those who have neither deserve our compassion rather than sermons.

What an interesting post, thank you Jerry. I have had an intermittent relationship with gratitude. Years ago, I created two gratitude lists. The first list contains events I had no ownership in, it was just The Luck of the Draw. i.e. Being born were I was born, being the color I am, having the parents I had, having a neutral surname, etc. The second list contains events where I had a role. i.e. Marring the woman I did, career choices, living where I did, etc. When I would get a bit Whinny, I would reread these lists and update them to remind myself of what a good life I have had. Currently my life, as it is for most of us, is less than perfect. My wife of 60 years recently died, then I was diagnosed with Prostate Cancer. More importantly at 85 I can still maintain a conversation, can remember my name, and maintain the ability to still irritate my two sons. For that I am grateful. For me, using the gratitude lists plus accepting my own mortality seems to increase my resilience and willingness to accept the changes I am experiencing during this last phase of my life.

Your post is a reminder for me to read my gratitude list on a regular basis and not wait until I get Whinny.

Thank you again Jerry for creating this topic.

Thanks for your thoughtful reply. At 87 i face the same life experience. Though I am fortunate to still have my wife. Jerry

You are so wrong. There are many people out there, myself included, who are humanists. Do you see what you are doing when you put us down? It is a form of racism.

I don't know how you read this as a "put down" of humanists, or anyone else, for that matter. Suggesting compassion rather than sermonizing seems pretty humanist to me...

Those of us who suffer from depression and anxiety are very sensitive. Be gentle and kinds. Everyone carriers their own pain.