Happiness and Your Immune System
Over the past several years, research has consistently shown a clear and positive link between happiness and physical health. A significant connection has been made between happiness and our immune system functioning. For example, undergraduate students exposed to the common cold virus or the flu after being exposed to the happiness condition (funny videos) were less likely to get sick, and reported less severe symptoms in comparison to those not exposed to the happiness condition. Several studies have found similar results; those exposed to some variation of the happiness condition demonstrated a more positive outlook on life and a related strengthening of their immune systems.
So, what is the secret to a healthy immune system? Is it as simple as smiling? Well, absolutely not, especially if the smiles are fake! Research has shown that when people, especially women, fake their smiles, there is a clearly negative impact on mood and productivity. But, when people focus on pleasant thoughts and memories, and their smiles are therefore authentic, their moods and productivity improve.
Happiness is related to many benefits, including improved relationships, a positively changed immune system and a longer life. So how do we increase our levels of happiness?
Here are some strategies to develop resilient thinking, which in turn improves your mood and strengthens your immune system:
1. Distancing
Distance yourself from thoughts that are negative or pessimistic. Instead of saying to yourself “I am anxious” say “I feeling anxious but these feelings will be used as energy to reach my goals.” Or, imagine placing those thoughts on a cloud and watching them drift away from you, thus distancing yourself from these thoughts. In essence you are reinforcing the idea that you are not your thoughts; your thoughts do not define you. .
2. Focus on the Positive
What are you grateful for, what are the positive pieces of your day? This may be a kind word from someone, seeing a pretty flower, or being able to breath with ease. You may choose to write down, or simply list in your mind, what you are grateful for today.
3. Know your values
What do you value, what is important to you? Perhaps it is caring for your children or an elderly parent, working toward your education, or achieving a long worked for promotion. When you know your values and remain true to them, you can channel your distress (such as racing, ineffective thoughts or a rapid heartbeat) as energy toward living in a way consistent with your values.
4. Conscientiousness
Conscientiousness has been found to be linked with happiness and a healthy immune system. Conscientious people are task oriented, persistent and hard working toward a long term goal. They have an identified purpose and wrap their thoughts, feelings and behaviors around that goal…every day. They are less impulsive, therefore engage in less overeating, drinking, or risk taking behaviors. This protects both the body and the immune system, as well as emotions or levels of happiness.
5. Self-Compassion
Another technique for resilient thinking is self compassion. Self compassion is quite simply kindness directed toward yourself, the knowledge that you are not alone in your suffering, and the ability to turn toward and face negative emotions without being overwhelmed by or lost in them. Instead of beating yourself up everyday, treat yourself with the kindness and compassion you give a friend everyday. A simple strategy is to wake up joyfully. Before your feet hit the floor and your mind wanders into your to do list, simply say “I am happy to be alive!”
Take a self compassion break everyday. Think of something that is difficult for you, such as a relationship or a health struggle. Identify the feelings that are true for you in this circumstance, such as “this is painful, this is scary.” Acknowledge this suffering, knowing it is a part of life. But also know that “everyone feels this suffering sometimes and I am not alone.” Then, put your hands over your heart, or any other part of your body that feels soothing, take a deep breath and say, “May I be kind to myself.” Or “May I accept myself as I am, I am a work in progress”
As the Dalai Lama says, “Every day, think as you wake up, today I am fortunate to be alive, I have a precious human life, I am not going to waste it.”
6. Mindful Living
Integrate strategies to reduce emotional and nervous system reactivity and increase mindful living, such as loving kindness meditation, yoga, Qigong, and lifestyle changes focusing on exercise, food intake and the regulation of the stress response.
These are but some of the many ways to help you develop resilient thinking, improve your response to life’s challenges, and strengthen your immune system.
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