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Finding Balance in Life’s Ups and Downs
By Tina Hallis, Ph.D.
4
5
Using our minds to change our brains
Positivity Broaden and Build
• See the bigger picture
• More creative
• Make better decisions/negotiations
• More resilient
• Build better relationships
Positivity – Barbara Fredrickson
What determines our positivity?
Circumstances
Genetics
How we think
The How of Happiness by Sonja Lyubomirsky
The Positivity Ratio
POSITIVE EXPERIENCES
Danger
1 2 3 6 11
Danger
Flourish
Wel
l-Bei
ng
OK
Barbara Fredrickson
NEGATIVE EXPERIENCES
Our emotions fluctuate
Average EmotionalLevel
The Emotional Toolkit: Seven Power-Skills to Nail Your Bad Feelings by Darlene Mininni
Worry – the Good & the Bad
11
Things within our control
Thing outside our control
Worry never robs tomorrow of its sorrow, it only saps today of its joy – Leo Buscaglia
ACTIVITYMake a list of worries – good in column A and bad in column B.
How can you use the good worries?
Vicious cycle of stressful emotions
RELEASES CORTISOL
MORE SENSITIVE TO STRESSORS
LOSE PERSPECTIVE
SUPPRESSES CONTROL OF
CORTISOL
When stuck in a downward spiral -
Distract yourself!!
What did she mean by
that?
I can’t believe they said that
What a mess!!
What was that look?
I should have said -
Just breathe
Rich Material: Reminders to appreciate
Change your story
Adversity – describes the situation
Belief – your belief about that situation (your interpretation)
Consequences – resulting feelings and actions from that belief
Dispute – rethink your beliefs to provide better consequences (feelings)
The Positivity Ratio
Positive ExperiencesNegative Experiences
Danger
1 2 3 6 11
Danger
Flourish
Wel
l-Bei
ng
OK
Barbara Fredrickson
Gratitude Serenity
Interest Hope
Pride Amusement Inspiration
Look for the positive in your day
ACTIVITYThink of 2-3 positive things that have
happened in the past 24 hrs.
Add positive moments to your day
• Listen to a favorite song
• Talk to a friend
• Get outside
• Laugh (link)
• Smile
Savor the simple things
past present future
Mental nutrition
Notice what you feed your mind. . .
• TV/news shows
• Music
• Books/magazines
• Friends
• Internet sites
• TED Talks – (ted.com) “A Better You” playlist
TED: “A better you” playlistBrené Brown: The power of vulnerability
Amy Cuddy: Your body language shapes who you are
Richard St. John: Success is a continuous journey
Larry Smith: Why you will fail to have a great career
John Wooden: The difference between winning and succeeding
Kathryn Schulz: On being wrong
Ron Gutman: The hidden power of smiling
Matt Cutts: Try something new for 30 days
Tony Robbins: Why we do what we do
Andy Puddicombe: All it takes is 10 mindful minutes
Jane McGonigal: The game that can give you 10 extra years of life
2121
Golfdashblog.com
Practice
Choose what works for you
• Intentionally add positive moments
• Look for the positive in your day
• Savor the simple things
• Just breathe
• Use Rich Material to be a Benefit-Finder
• Change your story
• Distract yourself to avoid rumination
Expect set-backs
Time
Pro
gre
ss
Time
Pro
gre
ss
Reminders to stay positive
Password (IAG4MF2@)
Pictures/Quotes
Bracelet/ring
Weekly tips from The Positive Edge
Life circumstances
Work Situation
Our Perspective
What influences our work experience?
People
Policies/systems
Resources Genetics
How we think
Notice more than just the windows
When you change the way you look at things, the things you look at change – Wayne Dyer