Human experience gained over generations tells us that health and happiness can be kept at an optimum level by balancing four of its interdependent dimensions; viz., physical (body), mental (mind), emotional and spiritual.In a very practical sense, these are the body’s four pillars like the four legs of a chair for its stability.
Mahatma Gandhi once said, “A man is but the product of his thoughts; what he thinks, he becomes.” Yet, another comment: “Our life always expresses the result of our dominant thoughts.”
The role of emotions is the subject here. Some recent research reports from two leading American universities – the University of North Carolina (Dr. Barbara Fredrickson, psychologist) and the University of Wisconsin, in Madison (Dr. Richard Davidson, neuroscientist and founder of the Center for Healthy Minds) form the thrust for this article.
The health benefits of positive thinking is a twofold package. First: fostering positive emotions can, over time, result in greater overall well being.The cumulative effect of “micro moments of positivity” are, thus, remarkable. Their findings further point to this: the extent to which a person can generate positive emotions from even day to day activities can determine whether he will or will not flourish in his life. Secondly, the experience gained from intermittent positive feelings will not only act as a buffer against stress and depression, it will also promote both physical and mental health. The important principle to keep in mind is that we should continue to strive to overcome the stresses and muster all our courage and strength to bounce back from such inevitable stresses.
The physiological basis for the above reported health benefit is also very fascinating. When the brain proceeds to process negative feelings, such as fear and anxiety, they activate a region of the brain called amygdala. The speed or rate at which amygdala recovers from the threat (from negative feelings) is an important determinant in our overall health. People who recover slowly are at greater risk for a variety of health problems compared to those who can recover quickly. This phenomenon poses many promises for therapeutic intervention, also because of the brain’s neuroplasticity, viz., its ability to adapt and respond to demands made. It has been demonstrated that the brain is capable of generating new cells (neurons) and neural pathways. This way the brain can train its circuitry to promote more positive responses. By practicing certain skills which foster positivity, we can learn to be more positive. In essence, we can transform our personality to a more positive one.
Therapeutic trials by both groups discovered beneficial results. Six weeks of training in a form of meditation compassion and kindness, was one group’s project. Their results showed an increase in positive emotions and social connectedness and improved function of one of the main nerves that helps to control heartrate. A more predominant clinical result was a more variable heart rate with the ability to better control blood glucose, reduced inflammation and faster recovery from a heart attack.
The second team’s trial involving as short as two weeks’ training in compassion and kindness meditation, also showed remarkable benefits. The brains of the trainees “generated changes in the brain circuity linked to an increase in positive social behavior like generosity.”
Dr. Fredrickson’s report on the above two groups said “the results suggest that taking time to learn the skills to self-generate positive emotions can help us become healthier, more social, more resilient versions of ourselves.” In other words, we can become happier and healthier persons by learning and regularly practicing skills that promote positive emotions. These researchers report that sharing positive emotions jointly by a two member team like sharing a joke or watching a funny movie may even have a greater impact on the health than experiencing it alone.
Another favorable finding comes from a fairly recent study done at the University of Michigan on married couples. An optimistic spouse is a blessing. Couples where one partner had a positive outlook on life, experienced fewer chronic illnesses (diabetes, arthritis, etc.) They also demonstrated better mobility and motor skills over time.
ACTIVITIES TO FOSTER POSITIVE EMOTIONS
Do good deeds for others, even simple things. The recipient is happy; seeing that enhances your positive feelings.
Establish and promote relationships starting with your immediate circle of family and friends and widen it gradually and steadily as circumstances allow. Seriously consider joining a service organization in your community/area, if not a member. The interactions you experience can enhance your own feelings of self-worth which in turn can promote both health and longevity.
Learn to appreciate this wide world, both animate and inanimate. Just look around and try to find what catches our attention and fascination. Enjoy its beauty and uniqueness.
Establish and realize realistic goals. Unrealistic and impractical goals do create unnecessary stress.
Learn something new. Select something that evokes interest and some passion and for which you already have the needed resources or can get.
Self acceptance, both the good and the not so good in you. Focus on your good qualities and pride over your accomplishments.
Practice mindful meditation. Focus on the here-and-now. If possible take a course in “insight meditation.” Leave aside problems of the past and possible hardships on the way ahead. Enjoy the gifts and pleasures of the present.
Be resilient. Resilience is a very desirable quality for all. This helps to overcome all sorts of hardships. Learn form every experience, good and bad. Your are better off that way.
Start a home garden, both flower and vegetable. The joy that you will get from flowers that bloom and the organic vegetables and fruits you grow will promote your health.
The Icing on the Cake: Happiness Improves Health
An analysis of over 150 scientific studies was reviewed and reported in “Applied Psychology: Health and Wellbeing.” The gist of the article was that high subjective well-being (people’s own rating) can positively affect everything from the cardiovascular system to immunity.
India International Health Foundation 