We all have some idea what it is like to be psychologically happy and healthy, but it is tricky to get a better understanding of these concepts and the methods to achieve such happiness. The study of psychological well-being may give us some insights into this new area of psychology and help us get closer to attaining this level of optimal functioning.
Psychological well-being is usually tied to personal growth and the cultivation one's full potential. Studies have shown that people experiencing psychological well-being have a sense of autonomy, competence, self-acceptance, belongingness and purpose. It appears that living the "good life" is essential to authentic happiness. Personal attributes, however, do not appear to be enough. One also needs to have a sense of social connectedness and contribution. Having close personal relationships and a desire and ability to contribute to society can add significantly to our happiness and sense of well-being.
Several articles in the literature also point toward the need to reach beyond personal boundaries and to develop a "meaningful life". It appears that activities that contribute to personal pleasure, positive emotion, and "feeling good" is very important. Various forms of recreation and "having fun" appear to be very important in this area of personal growth.
Studies have also shown that positive emotion is related to longevity, a perception of good health in older adults, and a decreased loss of functional status and mobility. These findings point to the general finding that the creation of positive emotions has a direct, positive effect on one's physical health. Research has also shown that the presence of positive feelings can lead to improved immune function, such that we become more capable of fighting off infection. These findings strongly suggest that psychological well-being can be a powerful benefit to us both emotionally and physically. It is evident that we need to learn more in this fairly new area of research and investigation. Check back for further insights and information.
The important question now is: how does one develop this sense of happiness and well-being? Obviously if it was easy to achieve, we would all strive to do it. As this is a new area of research, and one that is difficult to study, there is presently no easy solution that I am aware of. One helpful approach, though, may be the development of positive self-esteem. Low self-esteem tends to destroy one's well-being and joy in life. A good resource for the development and improvement of one's self-esteem can be found here: CLICK HERE
Friday, November 28, 2008
Tuesday, November 18, 2008
What is it like to be psychologically healthy?
We all have some idea of what it's like to be emotionally or psychologically healthy, but what does it really mean? Is it being free of any significant emotional problems such as chronic anxiety, depression, drug addiction, or some more serious disorder? Does it have more to do with how well we function at work, in school, or with our personal relationships? Or, it is characterized by our coping skills, dealing effectively with high levels of stress or some other emergency situation?
The bulk of research in the fields of psychology and psychiatry have tended to focus on the description, possible causes, and effective treatment of mental and psychiatric disorders, rather than on the characteristics of psychological health. Therefore, I think it would be helpful to explore the characteristics and possible benefits of psychological healthiness.
The father of humanistic psychology, Abraham Maslow, was one of the first noted writers in psychology to focus on the positive side of our personality make-up. He was interested in studying happy, highly functioning individuals. In his landmark work, Toward a Psychology of Being (1968), he presents his "hierarchy of needs", whereby he proposes that certain human needs take precedence over others. For example, if you are hungry and thirsty, you tend to take care of the thirst first. Likewise, if you are very thirsty, but cannot breathe, you will attempt to get oxygen first. In his writings, he described several levels of human needs, in which one needs to satisfy one's lower needs (e.g., physiological needs) before he/ she can move onto developing the "basic" and finally "higher" needs. Once the physiological needs (e.g., oxygen, water, being active, rest, sleep), we can move onto the safety and security needs, love and belonging needs, and esteem needs (getting respect from others and self-respect).
Once these needs are all met or at least largely met, we can move onto the highest level, or, "self-actualization". Self-actualization is characterized by the desire to fulfill potentials, to "be all you can be". Maslow went on to say that it is a matter of becoming the most complete, the fullest "you". Of course, very few of us ever become fully self-actualized. He estimated that only about 2% of the world's population ever reach that level of development. Interestingly, Maslow's "hierarchy of needs" has tended to stand up quite well in the years since his original writings and his subsequent writings in the area of humanistic psychology and has had a dramatic affect on later theories of personality development. In subsequent articles on my blog, I will describe in more detail the qualities and characteristics common in self-actualized individuals, their unique personal qualities and appreciation of life.
If you would like to get started on your journey of self-growth, please refer to this resource, which presents a unique approach to happiness and improving self-esteem: CLICK HERE
The bulk of research in the fields of psychology and psychiatry have tended to focus on the description, possible causes, and effective treatment of mental and psychiatric disorders, rather than on the characteristics of psychological health. Therefore, I think it would be helpful to explore the characteristics and possible benefits of psychological healthiness.
The father of humanistic psychology, Abraham Maslow, was one of the first noted writers in psychology to focus on the positive side of our personality make-up. He was interested in studying happy, highly functioning individuals. In his landmark work, Toward a Psychology of Being (1968), he presents his "hierarchy of needs", whereby he proposes that certain human needs take precedence over others. For example, if you are hungry and thirsty, you tend to take care of the thirst first. Likewise, if you are very thirsty, but cannot breathe, you will attempt to get oxygen first. In his writings, he described several levels of human needs, in which one needs to satisfy one's lower needs (e.g., physiological needs) before he/ she can move onto developing the "basic" and finally "higher" needs. Once the physiological needs (e.g., oxygen, water, being active, rest, sleep), we can move onto the safety and security needs, love and belonging needs, and esteem needs (getting respect from others and self-respect).
Once these needs are all met or at least largely met, we can move onto the highest level, or, "self-actualization". Self-actualization is characterized by the desire to fulfill potentials, to "be all you can be". Maslow went on to say that it is a matter of becoming the most complete, the fullest "you". Of course, very few of us ever become fully self-actualized. He estimated that only about 2% of the world's population ever reach that level of development. Interestingly, Maslow's "hierarchy of needs" has tended to stand up quite well in the years since his original writings and his subsequent writings in the area of humanistic psychology and has had a dramatic affect on later theories of personality development. In subsequent articles on my blog, I will describe in more detail the qualities and characteristics common in self-actualized individuals, their unique personal qualities and appreciation of life.
If you would like to get started on your journey of self-growth, please refer to this resource, which presents a unique approach to happiness and improving self-esteem: CLICK HERE
Thursday, November 13, 2008
The search for happiness & well-being
Are you as happy as you want to be? Do you wake up with a zest for living each day? Do you love going to work, wondering what the day will bring, excited to meet it's challenges? Or, are you like many of us, merely trying to make it through one day at a time, trying to cope with life's endless challenges and demands? Has life lost much of it's meaning? Are you satisfied with simply getting your paycheck and taking care of the bills and responsibilities?
The customs and traditions of many cultures and societies are fairly effective at handing down the traditions of a work ethic, religious/spiritual beliefs, family values, and personal responsibility, but most fall short at the job of teaching and/or facilitating happiness and a sense of well-being. As such, one may be at a loss of how to achieve such a true sense of well-being and happiness. One may ask, how do I do this? Do I simply read some self-help books, talk to friends and family, speak to my priest or minister, or, consult my family doctor? Another helpful approach may be to search out a good therapist. This approach may have drawbacks, though, as well.
The traditional focus of professionals in health and human services has been to concentrate on: 1)understanding and diagnosing psychological and/or physical problems, 2)the treatment of such conditions, and 3)conducting research into possible biochemical, physiological and genetic causes of such problems. Despite all of these efforts, however, the problems remain. Society tends to focus on removing problems, rather than facilitating healthy lifestyles, maximizing potential, and cultivating personal growth and the healthiness of our communities. In recent areas of thought and research, however, the focus is increasing shifting toward creating the optimal societal conditions for optimal growth.
The search for happiness and a sense of well-being starts with two basic approaches. First, is subjective well-being - the presence of positive mood and life satisfaction. Basically, one feels good more often than they feel bad. Second, is psychological well-being, which is tied to personal growth and the cultivation of one's full-potential. Individuals experiencing psychological well-being have a sense of autonomy, competence, and purpose. Research in the area also suggests a feeling of belongingness, self-acceptance, social connectedness, and contribution. Most anyone would aspire to understand and learn to develop such lofty attributes and personal characteristics. I will do my best to present much more information on this exciting area of exploration. Future articles in this blog will explore the myriad of benefits of this level of well-being and possible means of facilitating it's development.
If you are eager to get started on your own journey to personal growth, happiness and well-being, please refer to this resource: Click Here!
The customs and traditions of many cultures and societies are fairly effective at handing down the traditions of a work ethic, religious/spiritual beliefs, family values, and personal responsibility, but most fall short at the job of teaching and/or facilitating happiness and a sense of well-being. As such, one may be at a loss of how to achieve such a true sense of well-being and happiness. One may ask, how do I do this? Do I simply read some self-help books, talk to friends and family, speak to my priest or minister, or, consult my family doctor? Another helpful approach may be to search out a good therapist. This approach may have drawbacks, though, as well.
The traditional focus of professionals in health and human services has been to concentrate on: 1)understanding and diagnosing psychological and/or physical problems, 2)the treatment of such conditions, and 3)conducting research into possible biochemical, physiological and genetic causes of such problems. Despite all of these efforts, however, the problems remain. Society tends to focus on removing problems, rather than facilitating healthy lifestyles, maximizing potential, and cultivating personal growth and the healthiness of our communities. In recent areas of thought and research, however, the focus is increasing shifting toward creating the optimal societal conditions for optimal growth.
The search for happiness and a sense of well-being starts with two basic approaches. First, is subjective well-being - the presence of positive mood and life satisfaction. Basically, one feels good more often than they feel bad. Second, is psychological well-being, which is tied to personal growth and the cultivation of one's full-potential. Individuals experiencing psychological well-being have a sense of autonomy, competence, and purpose. Research in the area also suggests a feeling of belongingness, self-acceptance, social connectedness, and contribution. Most anyone would aspire to understand and learn to develop such lofty attributes and personal characteristics. I will do my best to present much more information on this exciting area of exploration. Future articles in this blog will explore the myriad of benefits of this level of well-being and possible means of facilitating it's development.
If you are eager to get started on your own journey to personal growth, happiness and well-being, please refer to this resource: Click Here!
Saturday, November 8, 2008
Are you a "yo-yo" dieter?
Numerous studies have shown that most people who try dieting (no matter what diet) initially lose weight but, in the long run, gain it back. Typically you will lose 5 to 10 percent of your body weight, which is very encouraging, but the majority of people will gain it back, plus more. Sustained weight loss, it has been found in a recent study at UCLA, is usually only found in a small percentage of people. This, of course, is not obvious to people as it may take 4-5 years before they regain all of the weight (and more).
After reviewing a number of long-term studies on dieting, researchers at UCLA recently found that several factors tend to bias many diet studies making them appear more effective than they really are. For one, many diet study participants self-report their weight by phone or mail, which tends to be both inaccurate and not impartial. Also, studies often have low follow-up rates. For example, if less than 50percent of the participants actually respond or show up for follow-up tests, there is a relatively small chance for the study to be accurate. It has been found that people who gain back large amounts of weight are generally unlikely to show up for follow-up testing.
Especially when research studies are sponsored by an entity (e.g., a diet company) that has a stake in the results, it is often difficult to find unbiased results. Furthermore, it seems unlikely that such companies would utilize sophisticated research methods such as double-blind studies, control groups, and the like. Recent review of past diet research finds that dieting is actually a consistent predictor of future weight gain. UCLA did review some studies which utilized control groups (i.e., a similar group of people who do not diet). In these studies, people in the control groups were found to either do better, the same, or slightly worse than those who were on a diet.
It is clear that "yo-yo dieting" is not good for us. Frequent ups and downs of our weight and waistlines can actually be quite harmful. According to the National Eating Disorders Association, such swings in our body weight have been linked to long-lasting negative impacts on metabolism. People may also experience physical problems such as decreased muscle strength and endurance, thining hair, loss of coordination, fainting, weakness, and decreased heart rate. Researchers at UCLA also point out that repeatedly losing and gaining weight has be linked to cardiovascular disease, stroke, diabetes and altered immune function.
It seems evident that dieting is not necessarily an effective method for any long-term weight loss. Most people who diet often want a "quick fix" - to lose a lot of weight quickly. This has been shown above to be a very questionable approach. My reading and research suggests that any true, long-term weight loss comes from making life-style changes such as regular exercise, a healthy diet, and attention to emotional and psychological health.
In my review of the literature on fitness and dieting, I have run across an excellent resource. If you want to combine an excellent exercise program with an effective diet, check this out: CLICK HERE
After reviewing a number of long-term studies on dieting, researchers at UCLA recently found that several factors tend to bias many diet studies making them appear more effective than they really are. For one, many diet study participants self-report their weight by phone or mail, which tends to be both inaccurate and not impartial. Also, studies often have low follow-up rates. For example, if less than 50percent of the participants actually respond or show up for follow-up tests, there is a relatively small chance for the study to be accurate. It has been found that people who gain back large amounts of weight are generally unlikely to show up for follow-up testing.
Especially when research studies are sponsored by an entity (e.g., a diet company) that has a stake in the results, it is often difficult to find unbiased results. Furthermore, it seems unlikely that such companies would utilize sophisticated research methods such as double-blind studies, control groups, and the like. Recent review of past diet research finds that dieting is actually a consistent predictor of future weight gain. UCLA did review some studies which utilized control groups (i.e., a similar group of people who do not diet). In these studies, people in the control groups were found to either do better, the same, or slightly worse than those who were on a diet.
It is clear that "yo-yo dieting" is not good for us. Frequent ups and downs of our weight and waistlines can actually be quite harmful. According to the National Eating Disorders Association, such swings in our body weight have been linked to long-lasting negative impacts on metabolism. People may also experience physical problems such as decreased muscle strength and endurance, thining hair, loss of coordination, fainting, weakness, and decreased heart rate. Researchers at UCLA also point out that repeatedly losing and gaining weight has be linked to cardiovascular disease, stroke, diabetes and altered immune function.
It seems evident that dieting is not necessarily an effective method for any long-term weight loss. Most people who diet often want a "quick fix" - to lose a lot of weight quickly. This has been shown above to be a very questionable approach. My reading and research suggests that any true, long-term weight loss comes from making life-style changes such as regular exercise, a healthy diet, and attention to emotional and psychological health.
In my review of the literature on fitness and dieting, I have run across an excellent resource. If you want to combine an excellent exercise program with an effective diet, check this out: CLICK HERE
Thursday, November 6, 2008
Does your diet always fail?
Dieting can be a real pain. We try to watch what we eat, check all the labels for fat content (saturated, unsaturated, and trans fat), sodium content, carbohydrate / sugar content, vitamins and minerals, etc. For those with various types of food allergies, things get a lot more complicated. Wow, who would want to eat out at a restaurant and then fear that the food or food preparation utencils may contain wheat, soy, peanuts, egg or milk products and any number of other things that may be harmful to them.
There are many reasons that your attempts at dieting may not have worked. Here are a few of them: 1) You don't exercise enough. It's likely more important to have a fit body than a slim body. Working out has many benefits. It burns excess calories, strengthens bone structure, builds muscle, and boosts our resting metabolic rate. It is good to note that a pound of muscle burns up to 35 calories a day, while a pound of fat burns only two. Exercising on a regular basis has the additional benefits of improving one's mood, building stamina, and opening up potential for meeting others that want to diet or exercise as well. If this results in developing a support system with your dieting endeavor, so much the better.
2) Advertising claims are often false. Despite the claims we often see in magazines, on the internet, and on TV, there is no magic wand that will magically melt pounds away. As a note of caution, the use of diet pills and appetite suppressants can be dangerous and should be carefully monitored. Even FDA approved "Alli" should be used as a supplement, not a replacement, for healthy eating and a regular workout regime.
3)You may have unrealistic expectations. Don't expect to lose more than 2-3 pounds per week. Anything more can be harmful to one's health. Just a few days of severe caloric restriction, which cleansing liquid diets often recommend, can cause your body to shift into starvation mode. If this happens, the body tends to save fat and to burn muscle - the exact opposite that you want!! Dieting, if too extreme, can often result in fatigue, apathy, lack of energy, depression, and even serious medical problems.
4)Do you keep a food journal? Writing down everything you eat gives you a much better idea of your daily caloric intake. Studies show that keeping a food journal can be a big help. A fairly large study (with 2,000 dieters) at Kaiser Permanente found that those utilizing a journal did much better with their diet than those who did not. Also, using a journal has the added benefit of naturally reducing your food intake. Many studies have shown this to be true in any number of psychological studies. Once a person starts to keep careful track of their behavior, it tends to change their behavior (e.g., with smoking, bouts of anger, alcohol consumption).
5)Too many sugar substitutes may be a problem. People often feel that junk food that contains sugar substitutes are fine (e.g., diet sodas, sugar free chocolate). Not true. They can be a problem as well, especially if used on a regular basis. For example, it's better to replace sodas with water or tea sweetened with lemon juice. With sweet cravings, it's better to have some fruit or a small portion of dark chocolate (which contains free-radical-fighting flavonoids).
In my research in the area, I have run across a resource that seems very helpful. I suggest you check this out: CLICK HERE
There are many reasons that your attempts at dieting may not have worked. Here are a few of them: 1) You don't exercise enough. It's likely more important to have a fit body than a slim body. Working out has many benefits. It burns excess calories, strengthens bone structure, builds muscle, and boosts our resting metabolic rate. It is good to note that a pound of muscle burns up to 35 calories a day, while a pound of fat burns only two. Exercising on a regular basis has the additional benefits of improving one's mood, building stamina, and opening up potential for meeting others that want to diet or exercise as well. If this results in developing a support system with your dieting endeavor, so much the better.
2) Advertising claims are often false. Despite the claims we often see in magazines, on the internet, and on TV, there is no magic wand that will magically melt pounds away. As a note of caution, the use of diet pills and appetite suppressants can be dangerous and should be carefully monitored. Even FDA approved "Alli" should be used as a supplement, not a replacement, for healthy eating and a regular workout regime.
3)You may have unrealistic expectations. Don't expect to lose more than 2-3 pounds per week. Anything more can be harmful to one's health. Just a few days of severe caloric restriction, which cleansing liquid diets often recommend, can cause your body to shift into starvation mode. If this happens, the body tends to save fat and to burn muscle - the exact opposite that you want!! Dieting, if too extreme, can often result in fatigue, apathy, lack of energy, depression, and even serious medical problems.
4)Do you keep a food journal? Writing down everything you eat gives you a much better idea of your daily caloric intake. Studies show that keeping a food journal can be a big help. A fairly large study (with 2,000 dieters) at Kaiser Permanente found that those utilizing a journal did much better with their diet than those who did not. Also, using a journal has the added benefit of naturally reducing your food intake. Many studies have shown this to be true in any number of psychological studies. Once a person starts to keep careful track of their behavior, it tends to change their behavior (e.g., with smoking, bouts of anger, alcohol consumption).
5)Too many sugar substitutes may be a problem. People often feel that junk food that contains sugar substitutes are fine (e.g., diet sodas, sugar free chocolate). Not true. They can be a problem as well, especially if used on a regular basis. For example, it's better to replace sodas with water or tea sweetened with lemon juice. With sweet cravings, it's better to have some fruit or a small portion of dark chocolate (which contains free-radical-fighting flavonoids).
In my research in the area, I have run across a resource that seems very helpful. I suggest you check this out: CLICK HERE
Eating - what role does it play in your life?
Losing weight and keeping it off can be very difficult indeed. Most who try usually experience many setbacks and disappointments. People who try and then try again and still fail will often ask "can I really do this?", or "is this really worth it?" Many people spend hundreds and even thousands of dollars trying to lose unsightly weight and finally decide it's too difficult, not worth it, or it's impossible!!
Eating and the preparation of our food is obviously one of the key elements of life. Before starting any kind of diet it would be good to consider what role food and the consumption of food plays in your life. Do you tend to overeat at times of added stress, when depressed, or, possibly when you are happy or having fun? Obviously, we tend to eat or drink more when having fun, at a social gathering, or partying on the weekend. But we may also gravitate toward food when lonely, spending time alone at home, watching TV, or for many other reasons. It might be a good idea to start keeping track of your food (and liquor) intake at these various times. This could give you some insight into your own personality, your emotional makeup, and how your emotions affect your eating habits.
For any of you who wonder if your emotions are significantly affecting your eating habits and would like to learn better control of your emotions, please refer to this resource: CLICK HERE This is an excellent resource that can be helpful in many areas of your life and can facilitate losing weight on a long-term basis. Now go ahead and have a great life!!
Eating and the preparation of our food is obviously one of the key elements of life. Before starting any kind of diet it would be good to consider what role food and the consumption of food plays in your life. Do you tend to overeat at times of added stress, when depressed, or, possibly when you are happy or having fun? Obviously, we tend to eat or drink more when having fun, at a social gathering, or partying on the weekend. But we may also gravitate toward food when lonely, spending time alone at home, watching TV, or for many other reasons. It might be a good idea to start keeping track of your food (and liquor) intake at these various times. This could give you some insight into your own personality, your emotional makeup, and how your emotions affect your eating habits.
For any of you who wonder if your emotions are significantly affecting your eating habits and would like to learn better control of your emotions, please refer to this resource: CLICK HERE This is an excellent resource that can be helpful in many areas of your life and can facilitate losing weight on a long-term basis. Now go ahead and have a great life!!
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