Woman in a field of wildflowers

Appreciate the Beauty All Around You

As part of our special bi-monthly series on Character Strengths, we are highlight the 24 strengths (your best innermost qualities) outlined by the VIA Institute on Character, and discussing how to better apply them in your everyday life. To take the free survey and find our your own top strengths, click here. If you are quick to express wonder at the blueness of the sky or the curving architecture of a downtown building, or you notice the skill and the artistry of athletes at a sporting event and not just the numbers on the scoreboard, appreciation of beauty and excellence may be one of your prominent character strengths. People high in this strength realize that each moment is unique and try to savor every second. This appreciation will also make you more susceptible to positive emotions such as awe, wonder, admiration and elevation. You might notice awe and wonder when you are surrounded by nature or when you view a piece of art. Likewise, you feel admiration for an Olympic athlete shattering expectations and records with grace and precision. The least-known emotion, elevation, occurs when you witness kindness or bravery in action that leads to a warm feeling in your chest, positive tingling in your arms and the motivation to pay it forward. Research shows you can boost your appreciation of beauty and excellence, and in so doing, enhance your well-being. Try one of these strategies: Read more: The Science of Elevation and a Visit With Pope Francis 1. Build Wonder Look for beauty in the little things. Anyone can marvel at a striking sunset or a stunning mountain landscape, but challenge yourself to appreciate beauty in the little things: One leaf, swaying back and forth, as it falls from a tree; the light that fills a person’s eyes as they begin to smile; two people talking and connecting at a bus stop as you drive by. As we begin to appreciate these little things, we realize that life is a collection of tiny moments. We can see and experience them or we can miss them. 2. Build Awe and Admiration Place yourself in environments where you’re most likely to be filled with awe and admiration. For example, spend time regularly in nature, in art museums, at sporting events or volunteering. While there, allow yourself to fully appreciate the experience. 3. Build Elevation Rewatch a movie or TV show that you found especially inspiring because of the goodness of one or more of the characters. Allow yourself to feel the emotion of elevation as you observe people doing positive, strengths-based actions for others. Afterward, try to spread your own kindness and compassion. Read more about character strengths: 3 Ways to Find the Funny in Everyday Life RYAN M. NIEMIEC, Psy.D., is a licensed psychologist, certified coach, author and Education Director of the VIA Institute on Character, in Cincinnati, Ohio. His latest book, Character Strengths Interventions: A Field-Guide for Practitioners, was released early this year. For more, visit viacharacter.org.
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Pilgrim on the Camino de Campostela

The Pilgrim’s Progress

Eager to reach my destination, I raced ahead of my group, climbing up and down steep hills in the 100-degree heat as the sun beat down on my tired body. Sweating profusely, I realized my water supply was dwindling and began to fret. Would my water run out? Would I suffer heatstroke and deliriously wander off the path? “Stop!” I told myself, realizing I had a choice about which mental path to take—a way out of this negative thinking. I took a few deep, focusing breaths and remembered to “put things into perspective,” tapping into recent resilience training. I then shifted my attention instead to the best thing that could happen and focused on the most probable outcome. This calming exercise helped me realize I was catastrophizing. There was no evidence to support the fear that I would meet my untimely death. I had trained hard and survived in the heat with little water in the past. There was no reason why I couldn’t overcome this challenge. With a fresh mind, I examined my choices. I decided to keep going since I still had some energy and couldn’t be certain whether the group was right behind me or if they had any water to spare. I rationed what remained of my water and plodded onward. Two hours later, I reached the first albergue (hostel), exhausted and dehydrated, but feeling a sense of accomplishment. All of this, and it was just day one of my journey. Confronting Challenges I was invited to hike more than 100 miles of the Camino de Santiago, or Way of St. James, the centuries-old path that meanders through quaint European villages to the shrine of the apostle St. James in Santiago in northwestern Spain in the summer of 2009. In preparation for the trek, I hiked Vermont’s Green Mountains to acclimate my body and read Paulo Coelho’s The Pilgrimage to shape expectations. While prepared physically, I hadn’t envisioned the enormous mental toll of the trip, so I was especially fortunate to have just earned a master’s of applied positive psychology from the University of Pennsylvania that I could put into practice. Positive psychology emerged as a field of study in 1998 at the University of Pennsylvania with Martin Seligman, Ph.D., leading the way. At the time, Martin was president of the American Psychological Association. Positive psychology is the scientific study of strengths that help individuals and communities thrive. It celebrates what is good and emphasizes that we can choose to flourish to live our best possible lives. That mental training proved invaluable throughout the trek. On average, we hiked 10 hours a day, every day, for nearly a week. I hiked over 100 miles—the equivalent of four marathons—in six days! Not to mention the 30-plus-pound pack, overstuffed despite specific advice otherwise, that I toted on my back. As I left Ponte de Lima, Portugal’s oldest city, on the first day, I was excited to spot the first yellow arrow marking our starting point. Our group created a game to see who could find the yellow arrows first. We’d find them painted onto tree stumps, affixed to road signs perched high above our heads and imprinted onto centuries-old facades. These vibrant yellow arrows guided us in the right direction, shepherding us to the Camino de Santiago as they have for millions of pilgrims over centuries. Many times, I feared I had taken a wrong turn and was lost. Just as I’d frantically begin searching along cobblestone streets, dirt roads and wooded pathways for the next arrow, it would magically appear, a beacon assuring me I was on track. Putting Positive Psychology Into Practice While we might not have yellow arrows pointing the way, positive psychology does give us important guidance on which mental paths to choose. This marathon hike was a real-world example of how I could choose healthier thoughts and actions, rather than wallow in a helpless state of pity, overwhelmed by negative emotions. The first two days, we “warmed up” by hiking about 16 miles each day. On the third day, we trekked 25 miles, and then a whopping 35 miles the following day, at which point I almost hit a wall. During the final hour of that day’s hike, every muscle in my legs ached, and I experienced spasms in my feet. And to compound matters, it began to rain. Hard. Too exhausted to stop for even a moment (if I did, I might not be able to continue), I left my rain slicker in my pack and plodded on as the drops beat down on my worn body. I began to feel defeated. I noticed myself becoming resentful of my fellow traveling companions for plotting such an unreasonably long hike (35 miles!). Then, suddenly I stopped in my tracks. I was at a crucial moment. I could freak out and downward spiral into negativity, or I could change my thinking and do something positive in the moment. Aha! I realized I had a choice. Focusing on the Positive I shifted my attention from the throbbing pain in my legs to the beautiful flowers that surrounded me in the vineyards. By broadening my perspective, I was able to marvel at nature’s awesome beauty. I reached for my camera and started snapping pictures of the flowers. Soon, I noticed more and more exquisite flowers that seemed to emerge out of nowhere—tall, regal purple flowers waving in the wind and small, simple, white flowers with delicate petals. As I focused my camera on them, they slowly transformed into magnificently intricate creations. Once I focused on positivity, it moved into the foreground and my pain subsided. The beauty of it is that we can decide which to see. I also did some anticipatory savoring—another positive psychology concept—of the warm shower that awaited me when I reached the albergue. I looked forward to the fine albariño wine and a sumptuous meal of sautéed broccoli, green peppers, mushrooms and cannelloni beans that would be prepared by “Chef” Delvino, as we fondly referred to our fellow pilgrim, due to his ability to whip up a delicious meal with a few simple ingredients. I also listened to my favorite classical music, like Beethoven’s “Ode to Joy” and Mozart’s “Eine Kleine Nachtmusik,” on my iPod to increase my positive emotions during the particularly challenging times of the journey. Additionally, I reframed what was happening into a positive experience. No longer did I see the storm as a nuisance, but rather a welcome pleasure, reveling in the cool rain as it soothed my hot, achy body. Read more: The Science of Savoring It worked! Not only did I finish the last hour of the most difficult day’s journey, but also I mustered up enough strength to get through the following day’s 20-mile trek and the final 10-mile stretch to Santiago on the sixth day. My new Portuguese friends and fellow pilgrims embraced one another and shared tears of joy upon reaching our goal of hiking the long and laborious Camino de Santiago. It was one of my most rewarding physical, mental and spiritual experiences. I learned how much untapped strength I have. Regardless of how difficult a situation appears, we always have a choice of how we react, respond and feel. I realized how positive choices enable us to push ourselves beyond our preconceived limits, making us stronger than we ever imagined. What I Learned Along the Way Many life lessons emerged throughout my pilgrimage and continue to unfold in my life today. I coined the term “overthinking-anticipating-maximizer” to describe how I had habitually lived most of my life. The phrase depicts a thinking and behavioral style that hasn’t always served me well. I now realize this ritualized pattern of living isn’t written in stone. Rather, it’s composed of learned habits I created, but ones I can unlearn by replacing them with healthier habits. While it will take practice, it is something I can change, resulting in a better state of mind. Here’s a look at each of the three words that have defined my behavior to date: Overthinking. I tend to think quickly and to excess, which can be toxic. Rather than taking simple, sequential steps forward, my mind travels at such rapid speeds that it often veers dangerously off course, taking me on an arduous route. I realized this self-imposed daily mental race exhausts me far more than any physical race I could ever possibly run. And I regularly long for a “mental holiday.” The hike taught me to slow down and focus on taking one step at a time. Practicing these techniques helps me tame my out-of-control thoughts and experience a more peaceful state of mind and better quality of life. Anticipating. Being naturally zestful with a tendency to anticipate, I get easily excited about upcoming opportunities and promising events. Simultaneously, this future-focused preoccupation triggers unnecessary anxiety when confronting uncharted territory. I often get mired in negative what-ifs. What if I run out of water? What if I get lost? What if my throbbing toe falls off? Hiking the Camino helped me practice redirecting my attention to what I could do now in the present. Further, being grounded in the present while truly savoring the moment unleashed my potential to experience awe. Now, when my head starts to spin out of control, I ask myself, “What is the smallest positive thing I can do now that will make the greatest positive impact in the moment?” Reminding myself that I have choices helps prevent me from getting stuck in negative thinking traps. Read more: Jack Kornfield Finds Freedom in the Moment Maximizer. I’ve always prided myself on being the best. After several conversations with psychologist Barry Schwartz discussing his renowned and relevant research, I learned that this intense striving for the best makes me a “maximizer,” as opposed to a “satisficer,” who is content with good enough. When advised to pace myself the first day of the Camino, that wasn’t good enough for me. I wasn’t satisfied with simply getting to Santiago; I wanted to get there  first—and in record time. So, what did I do? I ran…uphill! Racing ahead of my companions at full-force not only wiped me out, but also robbed me of opportunities to make personal connections (not to mention share water). Savoring Life Eight years later, as a married mother with a charming 6-year-old boy, I’m living a vastly different life than the single, free-spirited New Yorker who set out for Santiago. However, the indelible lessons I learned on the importance of slowing down, savoring and simplifying continue to inform the way I live today. Having always been a bit of a speed demon—a fast walker, talker and thinker—I am practicing decelerating my daily pace (to the delight of my more deliberate-minded philosopher husband) and I relish more meaningful moments grounded in the present. To further hone these healthy habits, I recently completed an eight-week mindfulness-based stress management course, along with my husband, taught by Michael Baime, director of the Penn Program for Mindfulness. Now, I’m taking more intentional steps to carry only the day’s essentials, rather than lugging around yesterday’s regrets or tomorrow’s worries. And with a lighter load, I’m better able to focus my attention on the choices and people who matter most to me, like my husband and son. All the while reminding myself that life, like Camino de Santiago, is not a destination, but a journey to be enjoyed. Suzann Pileggi Pawelsi holds a master's in applied positive psychology from the University of Pennsylvania and is a contributing editor to Live Happy. Her first book, Happy Together: Using the Science of Positive Psychology to Build Love That Lasts, written with her husband, James Pawelski, Ph.D., comes out in January 2018.
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An anxious woman with her face hidden on a couch.

On Edge Looks at Living With Anxiety

As a longtime health reporter for The Wall Street Journal, Andrea Petersen was perfectly positioned to write a book on anxiety. But that wasn't the only thing motivating her to come out with the new book, On Edge: A Journey Through Anxiety. Since Andrea’s college years, she herself has suffered from chronic anxiety. In On Edge, she deftly combines straightforward reporting on the history and current state of anxiety research with a candid memoir of her own pain and perseverance. We caught up with Andrea to ask her a few questions about the book. LIVE HAPPY: What made you want to write this book? I wanted to put something out in the world that would have helped me when I was 19 and had my first panic attacks, and I had no idea what was going on with me. The book is meant not only to provide information, but also to offer a sense of understanding. I have been a health reporter for a long time. So while I had this personal goal that I wanted to offer empathy and solace, I also realized this was a very exciting time in anxiety research. With advances in neuroimaging and genetics, scientists know so much more about what’s happening inside the brains of anxious people than ever before, and those breakthroughs are already starting to lead to new treatments. I realized there is a good story here, and I wanted to combine the two. I wanted to provide recognition for people who suffer, but also take my reporting experience and put that to work. LH: Who do you see as the primary audience? There are 40 million Americans who will at one point have an anxiety disorder, so that’s a pretty big group of people. It is written for people who suffer from anxiety, but also for the people who love them. It was always difficult for me to explain to someone what it feels like to be anxious. We all get anxious to a degree, but the persistence of it, the relentlessness, the inability to be reassured, can be incredibly maddening to someone who hasn’t experienced it—almost incomprehensible. I wanted to explain to the spouses, the parents, the friends, what it feels like. LH: Is anxiety getting worse in our society, or does it just seem like it? That’s the complicated question. Anxiety has been with us forever. It is laid over our ancient inner threat-detection system, which evolved to keep us alive [fight or flight]. But when I spent time with students at the University of Michigan while researching the book, I had a realization that it’s much harder to get into a top college than it used to be. It’s more expensive; there is a lot more pressure to keep grades up. And a college degree is no longer a guarantee of a good job. These kids came of age during the recession and that is top of mind for them. They have to get the right internship, the right job... The summer after my freshman year, I worked as a waitress at an Irish bar. That would not play well today. Those kinds of things do add a lot of stress. Then again, there is also just less stigma today. When I was in college, I didn’t know a single person who was seeing a therapist. I didn’t know one person who was taking a psychotropic drug. Now students talk about going to therapy, even having a mental illness, without fear of how people will see them. LH: Anxiety is often closely tied to depression, but in your book you stay clear of depression. Is it possible to have one without the other? It’s true that anxiety and depression are often linked. For me, I felt that depression had been covered already by some wonderful books, like Andrew Solomon’s Noonday Demon, and others, while anxiety was a little bit less explored. I definitely have had episodes of anxiety when I was also depressed. During my college years, I got to a certain point in my anxiety when I felt like couldn’t live like that anymore. And the comorbidity is strong. But I had to focus the subject for the book, and anxiety is such a big and unwieldy topic already. LH: What would you say to someone in college today who is suddenly hit with panic attacks as you were? Go get help. Go talk to someone at your college counseling center. Get appropriate help. I ended up in a psychiatric emergency room—I was suicidal, and they gave me several sessions of psychodynamic therapy. I am a huge fan of psychodynamic therapy, but I thought it was so irrelevant at the time whether or not I was angry at my father! Now, CBT (cognitive behavioral therapy) is the first-line treatment. It gives you skills, such as how to ratchet down the negative thoughts. Mindfulness is also a great tool. I am terrible at meditating, but I love yoga. But for acute panic disorder, I would recommend medication and CBT. LH: Are you concerned about becoming ‘The Anxiety Person’? Yes, and that was why I am in awe of these young people I met at the university [of Michigan] who let me use their full names and even their pictures. And I do worry a little how they will fare in the world. I asked them, “Do you worry about how being so candid about mental illness will play out in the working world?” And they say, “A company that would discriminate against me—that’s not a place I want to work.” I have confidence that these same young people who are transforming their college campuses along with the faculty and staff will also transform the workplaces in terms of the taboo. Personally, it took me this long to “come out” and tell my story because I feel like I have a 20-year track record as a reporter at the Journal. My whole goal of doing this is to help other people who are in the same shoes I was in. I don’t know what the blowback will be, but I can handle it. On Edge: A Journey Through Anxiety is available at Amazon and wherever books are sold. Read more: 10 Best Books for Depression and Anxiety and 3 Expert-Tested Tips for Tackling Anxiety Emily Wise Miller is the web editor for Live Happy.
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Marathoners running a race.

7 Marathons, 7 Continents, 7 Life Lessons

For Michael Silvio, a 51-year-old husband and father of two, Lao Tzu’s words, “The journey of a thousand miles begins with a single step,” are more meaningful than most. Between 2012 and 2016, Michael ran 7,000 training miles and completed a marathon on each continent. In 2008, he began running in his hometown of Detroit in order to manage his Type 2 diabetes and work-related stress. He joined a running group coached by renowned runner Doug Goodhue. Michael recalls, “When I started, I didn’t have a huge running goal.” 7 Continents Club Three years later, Michael “stumbled upon the idea to run a marathon on all seven continents” and shared it with his dad and brother. “They thought it was one of the most ridiculous ideas I’ve ever had, and doubted I could get into condition” to accomplish such a grueling goal, he says. “After each race, long or short, everyone received a text with my results. Their responses carried me to the next race.” Michael worked in concert with Marathon Tours & Travel to meet his goal, which would include running a marathon in Antarctica. However, he quickly realized the Antarctica Marathon had a four-year waitlist. He would save that feat for last. A close call In the meantime, he completed the other six marathons and experienced the highs and lows that go along with long-distance racing, until things took a surprising turn. Although he felt he was in great condition as an endurance runner, in 2016, Michael began experiencing fatigue and a tightening in his chest. Before being cleared for Antarctica, he sought medical advice and underwent several tests, including an electrocardiogram. Exactly 90 days after crossing the Antarctica marathon finish line on March 13, 2016, Michael underwent outpatient surgery for a 95 percent blockage in the “widow-maker” artery of his heart. Michael shares seven of the life lessons he learned running marathons on every continent. The lessons are listed in the order the marathons were completed. 1. No one supports you like your family. During the Detroit international marathon, Michael’s mother, wife and children stood for hours to see him. His young son, Steven, helped him cross the finish line. 2. You can accomplish more than you think. A logistical glitch in South America meant Michael ran 28.2 miles, the farthest he’s ever run. 3. There is gratitude inside everyone. In Kenya, Michael met children who lived in extreme poverty, yet were grateful for the school supplies he and others brought them. 4. Ask for help. For the Tokyo race, Michael leaned on the doctors, coaches, massage therapists and rehab experts who helped him train properly. Their support strengthened his body and mind so he could complete his goal. 5. If you go too fast, you miss the journey. In London, he made a conscious effort to slow down. By doing so, he noticed the vast number of volunteers. He now gives back by helping at races. 6. Create memories that transcend the experience. The backdrop of stunning Australia enhance Michael’s memory of that marathon, but what is far more important is what he taught his daughter, Mary, who accompanied him—that dreams create freedom. 7. Listen to your body. Upon his return from Antarctica, Michael knew something was very wrong and advocated for his health. “My heart condition allowed me to re-center my internal compass,” Michael says. “It not only helped me focus on my own [health] journey, but I now know the lessons I learned, including perseverance and resilience, can positively influence others. It wasn’t really a setback in my running, it was a step forward in my life.” Read more: Dean Karnazes Goes the Extra Mile Kristin Meekhof is an author, freelance journalist and contributor to Live Happy magazine. Listen to our podcast With Kristin: Finding Joy After Loss.
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Woman participating in a mud run.

Mud Runs and 6 Other Ways to Conquer Your Fears

When was the last time you felt that rush of euphoria that comes from facing a fear and crushing it? If you can’t remember, it might be time to step outside your comfort zone. We humans generally prefer to stay comfortable and safe. But there’s a trade-off to this easy life. When we avoid facing fears or taking risks, we miss out on opportunities to grow—emotionally, physically and even spiritually. We forgo the exhilaration and pure bliss you feel only when you are pushing past your limits. Dial up your bravery and face your fears with these seven tips. 1. Get comfortable with the uncomfortable Who likes to feel uncomfortable? No one. But at the end of life you may regret not having followed your dreams, instead taking the easy, predictable path. Pursuing dreams invariably means taking risks and facing fears. The goal of life shouldn’t be to feel comfortable all the time. Tell yourself it’s OK to feel uncomfortable. This mindset switch can help you face a fear and try something new, like talking in front of a group, asking for a promotion, attending a networking event, or writing your first book. Feeling uncomfortable, fearful or nervous is OK. It doesn’t mean you can’t do it. On the contrary, it means you are about to be daring. Follow Winston Churchill’s advice: “If you’re going through hell, keep going.” The only way out is through, and you will feel glorious on the other side. 2. Sign up for a Mud Run or any obstacle race Want to tackle some challenges in your life? Try an athletic challenge first. When you take on a physical challenge, such as a mud run, you begin to see yourself as strong. You have a tangible example of your bravery. Plus, lots of obstacle races promote a communal vibe of mental and physical toughness, challenge and teamwork. Another benefit? Climbing over muddy obstacles and getting dirty will remind you of childhood—when you weren’t burdened by the fears you have now. Not into mud? Try another physical challenge like a ropes course with a zip line, scuba diving or anything that you’ve wanted to do but were afraid you couldn’t. Then take the insights you gained from the physical feat and try putting them to use in your everyday life. 3. Read confidence-boosting books We tell ourselves we will feel confident once we [fill in the blank]. The truth is, confidence comes when we do the thing we fear. Learn how fear is not your enemy and how you can use it as a “powerful source of energy that can be harnessed and used for your benefit,” as psychotherapist Russ Harris writes in his book, The Confidence Gap: A Guide to Overcoming Fear and Self-Doubt. “The actions of confidence come first,” writes Russ, “the feelings of confidence come later.” Read more: 10 Best Books to Help Achieve Your Goals 4. Follow Eleanor Roosevelt’s advice Do one thing every day that scares you. If you are resistant to diving headfirst into a big fear, use each day to tackle a small one. Chip away at your fears by achieving small wins. Do one cold call. Pitch your idea. Speak up in a meeting. Build up your fear-conquering muscle little by little. 5. Immerse yourself in the thing you fear Psychotherapists have long used something called exposure therapy to rid patients of difficult phobias and anxieties. This involves continually exposing someone to the thing they fear in a controlled environment so that eventually whatever was once monstrous becomes banal. Television producer Shonda Rhimes had a fear of public speaking but conquered it by saying yes to every speaking request for an entire year. She recounts this excruciating yet exalting experiment in her book Year of Yes: How to Dance It Out, Stand in the Sun and Be Your Own Person. At the end of the year, she gained the sense of accomplishment and personal empowerment that comes from being scared and doing it anyway (whatever it is). 6. Get a pep talk from a friend Fear can feel isolating. We don’t like to acknowledge that we feel “less than” or weak. But when you talk with a friend about what you would like to achieve and the fears that are holding you back, you not only get support and encouragement but you will probably learn that your friend has fears as well—and may even know strategies for overcoming them. When you make yourself vulnerable and connect with another person in this way, you are fostering deep bonds and building up the network that will propel you forward. 7. Make your own Braveheart list There’s a good chance you already are quite brave but just don’t realize you are. Make your own Braveheart list by writing down all the times you’ve taken on a new challenge or surprised yourself by doing something you didn’t think you could do. Next time you read it, stand in a Wonder Woman pose. You’ve triumphed over fear in the past, and you will do it again. Read more: 11 Steps to a Braver You Read more: 33 Ideas for Living a More Courageous Life Sandra Bilbray is a contributing editor for Live Happy and the founder and CEO of themediaconcierge.net.
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Two young women eating cotton candy.

13 Easy Ways to Boost Your Well-Being

It is always a good idea to give yourself a mental tuneup to help ward off any blue moods. In honor of Mental Health Month, here are a few ideas to help you keep your mind motoring toward happiness. 1. Attitude matters A bad attitude can have adverse effects on your physical health. According to the organization Mental Health of America, people with a positive attitude outlive their grumpy peers over a 30-year period. A few ways to stay optimistic: stop ruminating over the past, don’t worry so much about the future and express a lot of gratitude. 2. The less stress the better Too much stress hurts. And when you have too much for too long, it can even be deadly. Mithu Storoni, Ph.D., author of Stress-Proof: The Scientific Solution to Building a Resilient Brain and Life, writes that when the mind is in an “optimal state” it can fight off stress easier, bolstering the immune system and slowing the effects of disease. Breathing techniques and simple meditations can be quick antidotes to stress when you find yourself a little frayed. 3. Get out and move Sedentary lifestyles can have real consequences on physical and mental health, including increased risks of stroke, heart attacks, cognitive decline and depressed moods. According to the Office of Disease Prevention and Health Promotion, more than 80 percent of U.S. adults and adolescents do not meet the guidelines for aerobic and muscle-strengthening activities. If you can’t seem to part with electronic devices that keep you in your chair, find an app to help you get moving. A recent study from Duke Health found that the mobile game Pokémon Go encouraged millions to get up and walk. Participants were twice as likely to reach their 10,000-step goal when playing the game. 4. Good food is brain food Eating healthier is a no-brainer when it comes to good physical health, but it is also great for your brain. According to a recent Gallup Poll, U.S. adults who reported eating healthy in the recent past are 34.1 percent less likely to have depression. Drew Ramsey, psychiatrist, farmer and author of Fifty Shades of Kale and The Happiness Diet says that eating the right foods, including nuts, beans and seafood, can actually boost your mood. 5. Forgive to flourish “It is very difficult to be happy when one is complaining about the past. It is very hard to be happy when we experience ourselves as helpless victims of fate or another person. Forgiveness provides us the evidence that we can cope with life’s difficulties so we don’t have to live afraid and constricted.” —Fred Luskin, Ph.D. 6. Sleep your worries away Improving sleep habits is a great way to care for your emotional and mental health. The National Sleep Foundation estimates that 35 percent of Americans aren’t getting quality sleep. Researchers from the University of Warwick in the U.K. say quality sleep is more important to improving health and happiness than the quantity of Z’s. They equate the feeling we get after a good night’s sleep to that of “winning the lottery.” 7. Laugh often “Laughter is the verbalization of happiness,” says comedian and happiness expert Yakov Smirnoff. “So if it’s a healthy laugh, not nervous laughter, but a healthy, mirthful laugh, it is triggered by humor.” For more, check out our podcast with Yakov. 8. Be excellent to each other Studies show that when people engage in acts of kindness, they experience positive emotions that lead to a release of oxytocin (the love hormone) in the body. Kindness has also been associated with a reduction in symptoms of depression and anxiety. 9. Don’t forget to love yourself “Our mind state is constantly affecting the mind state of others. If we are grumpy and irritable, the people around us are grumpy and irritable. We feed on each other’s emotions. So when you start practicing self-compassion, other people pick up on that and the more you are in this calm, kind, connected place, the more the people around you feel that way, too.” —Kristin Neff, Ph.D, author of Self-Compassion: The Proven Power of Being Kind to Yourself. 10. Practice makes perfect “Whatever we water and cultivate conscientiously thrives and blooms in a regular garden….Bring to mind gratitude and other positive emotions often, and soon they will grow and take over the garden of your heart.”—Joseph Emet, author of Finding the Blue Sky: A Mindful Approach to Choosing Happiness Here and Now. 11. Stay away from all work and no play Danes take their free time very seriously. Malene Rydahl writes in Happy as a Dane: 10 Secrets of the Happiest People in the World, that the Danes dedicate nearly 70 percent of each day to personal activities and spending time with friends and family. It’s this kind of attitude that makes Denmark one of the happiest countries in the world, according to the World Happiness Reports. 12. Slow down “In today’s busy world, our mind is continuously active, jumping from one item to the next at a dizzying speed. Not only is this behavior exhausting, but it can impair how well we attend to any of the tasks at hand. Indeed, much of what crosses our paths does not require our attention or care, but it nonetheless consumes space in our consciousness. Over time, the background noise becomes a normal state, and we lose track of it—falling deeper into a state of mental fatigue, in turn limiting our ability to process important events and emotions. To counteract the deleterious effects of the noise, we need to refocus our attention on a smaller number of subjects. The practice of mindfulness does just that.” —Dr. Michael Finkelstein, internal medicine and holistic physician and author of Slow Medicine: Hope and Healing for Chronic Illness. 13. Savor the flavor “When we can fully engage with our lives, we are happier, less stressed and more grateful. In addition, we’re more likely to remember and recall the calm, peaceful and joyful times, which can help sustain us through the more difficult ones. We don’t have to wait for sunsets on the beach or fancy weddings; we can practice savoring the smaller moments that happen on a daily basis, such as drinking a hot cup of coffee, snuggling our children or eating dinner with a friend.” —Carla Naumburg, Ph.D., author of Ready, Set, Breathe: Practicing Mindfulness with Your Children for Fewer Meltdowns and a More Peaceful Family. Chris Libby is the Section Editor for Live Happy magazine.
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Woman looking at her tablet at home.

The Internet of Things Brings the Future Home

When I was in middle school, my parents were both working full time. So after school, my brother and I would walk home and let ourselves into the house. Plopping down our school bags, we would grab a snack, find a seat on the couch, and, of course, turn on the TV. All of this had to happen quickly, though, because at 4 p.m., The Jetsons came on. We knew every episode by heart, but that didn’t stop us from watching them again and again. We were fascinated by the cartoon vision of the future. What I didn’t know back then was that today’s political, social and business leaders were also watching The Jetsons at home on repeat, shaping a collective vision for the future. The original Jetsons series aired in the 1962-63 season, during the Cold War and shortly after the founding of NASA in 1958. Americans seemed equally optimistic and terrified about the future, giving rise to what came to be called the Golden Age of American Futurism. It was a time filled with artistic renderings of techno-utopian dreams of life in the future. The future looked bright Danny Graydon, the London-based author of the The Jetsons: The Official Guide to the Cartoon Classic, explains: “It [The Jetsons] coincided with this period of American history when there was a renewed hope—the beginning of the ’60s, sort of pre-Vietnam, when Kennedy was in power. So there was something very attractive about the nuclear family with good honest values thriving well into the future. I think that chimed with the zeitgeist of the American culture of the time.” Two decades later, The Jetsons was rebooted, exposing a whole new generation (including me) to the visions of the not-so-distant future. Amazingly, The Jetsons and other futuristic musings from that time accurately predicted many technologies we know today, including flat-screen TVs, video calls, interactive news, talking alarm clocks and even watches that served as phones (hello, Dick Tracy). Fifty years later, when the present seems to have caught up with the once-imagined future, we are left to wonder: What comes next? “The future” has become the topic of 2017, with TED conferences and Wired magazine articles devoted to the latest trends and futuristic projections. The Internet of Things connects our lives The “Internet of Things,” which is how people describe the interconnection between your [smart] phone, car, home (heating systems, alarm, door locks, sound system), baby monitor, garage door opener, and pretty much anything electric is predicted to seamlessly integrate our digital and physical worlds. It will link everything together over Wi-Fi to become part of this crazy network that drives our lives. The idea behind this shift is that by automating and aggregating tasks and information in our environment, we can increase safety, save energy, reduce anxiety and increase happiness. Here are a few of the smart technologies available on the market now: Apple’s new Home app boasts the ability for users to “control a Fantasia-like orchestra of smartgadgetsfrom one place, including everything fromsmart doorbells and locks, to thermostats, light bulbs, humidifiers and entertainment systems.” Did you forget to lock your door when you left home? Don’t worry, your smart home profile will lock the door when you leave, turn off extra lights, and perhaps even adjust your thermostat to save on energy costs. The Ring Video Doorbell lets you see and talk remotely when someone comes to your door. KidsWifi helps you monitor and control what your kids see online, and when—as well as what content their friends bring into your home. Certainly, smart homes sound nice and helpful, but at the end of the day what I really want is a smart and happy home. The truth is that technology is just a tool designed to facilitate happiness. It can help us automate tasks so that we have more quality time, but it can also distract (and frustrate) us if we are not thoughtful about how we use it. While the Internet of Things is ushering in a new era of home automation technologies, it’s important to remember that the happiest places are ones that are connected not with physical wires but with deep personal and emotional circuitry. The happiest homes in the past, present and future are those connected primarily with conversation, quality time, shared dreams and memories. Listen to our podcast: The Future of Happiness With Amy Blankson Read more from Amy: Let Technology Lift Your Life and 5 Tips for Digital Decluttering Amy Blankson, aka the ‘Happy Tech Girl,’ is on a quest to help individuals balance productivity and well-being in the digital era. Amy, with her brother Shawn Achor, co-founded GoodThink, which brings the principles of positive psychology to lifeand works with organizations such as Google, NASA and the U.S. Army. Her new book is called The Future of Happiness: 5 Modern Strategies for Balancing Productivity and Well-being in the Digital Era.
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A winning college baseball team.

How to Win Like an Underdog

Until June 30, 2016, Coastal Carolina University had never won a national championship in any sport. That all changed in Game 3 of the College World Series at Omaha’s TD Ameritrade Park. In the bottom of the ninth inning, pitcher Alex Cunningham struck out Arizona’s Ryan Haug—securing the title win for the Coastal Carolina Chanticleers and giving the first-time College World Series participants the chance to raise the coveted trophy. “I completely blacked out for a solid two-and-a-half minutes,” Alex says. “I saw myself on the interview, and I don’t even remember taking that interview.” His excitement is understandable, especially when you consider that no College World Series team had won the title in its first appearance in the finals in 60 years. “From the day we walked in there, we were kinda playing with house money,” says Gary Gilmore, Chanticleers head coach. “There weren’t a whole lot of expectations by all of the prognosticators—we were big-time underdogs in that whole deal.” Yet Gary and his coaching staff focused on factors outside of others’ expectations. “There are so many things that we can’t control,” Gary says. “The things we can, we want to be in complete control of: things like our preparation, how we do things to get ready for the game—things as simple as what time we go to bed at night. We don’t let the situation become bigger than life to us.” Take the pressure off One way the team maintained focus was simply by relaxing. “I don’t think anyone on our team felt pressure,” Gary says. A big reason for that: Gary discovered a newfound calmness in his coaching career last year, a trait he says came over him once he started reading the Bible every day. “I think the calmer I was, the calmer the team was,” Gary says. “There were several times in the playoffs when we did dumb things, and maybe five or 10 years ago, I would have come in the dugout and slung a helmet, let out some profanity and blown off steam. This time, I’d say, ‘Hey guys, not a problem. We’ll get them the next inning.’ ” After a hard loss in Game 1, Gary remembers praying for the right words to say to his crew. He walked into the locker room and started clapping in front of his bewildered team. “I told them that I was in the locker room of a national champion, and here’s what we’re going to do for the next two days.” Gary relayed who would pitch, who would relieve and what kind of success they were going to have. “I knew I had to make them believe that we could do it. We had lost, but we weren’t out.” And believing, it turns out, made all the difference. “Talent is on a piece of paper,” Gary explains. “We weren’t the most talented team there, but we played the best. I’ve coached one or two other teams that on paper had significantly more talent. And yet this team found a way to make it work.” Root, root, root for the underdog It’s no secret that most people love to pull for the underdog. Countless studies have backed up this phenomenon, including one published in 2007 in Personality and Social Psychology Bulletin. When 71 participants were asked which imaginary team—one ranked higher than the other—they hoped would prevail in an Olympic swimming event, 75 percent said they preferred to see the lower-ranked team win. “People love to be awed and inspired,” says Caroline Miller, a certified professional coach and author of Creating Your Best Life and Getting Grit. “It’s built into our DNA.” She says the inspiration we feel when we see people outperform themselves causes us to release oxytocin, frequently referred to as the “love hormone”—which makes it easy to see why we get so attached to underdogs. This affinity for the “little guy” extends beyond sports. Southwest Airlines, Apple and even political candidates have gained notoriety and loyal followings due to underdog status. That makes you wonder: What if we could tap into the mindset of underdogs? What enables them to overcome the odds, and how can it be developed? In his 2013 book David and Goliath: Underdogs, Misfits, and the Art of Battling Giants, Malcolm Gladwell explains how we often overlook the advantages that go along with being an underdog. He writes: “It can open doors and create opportunities and educate and enlighten and make possible what might otherwise have seemed unthinkable.” How sweet it is It turns out, we can learn a lot from all types of underdogs—whether we’re talking about a College World Series team or two self-described “hippiedippy” 20-somethings with a love of ice cream and breaking the rules. Ben Cohen and Jerry Greenfield met while running track in seventh grade gym class, the two slowest of the pack—quite fitting for the duo, as their underdog status would follow them into adulthood and eventually be their claim to fame. By the mid-1970s, Jerry had tried unsuccessfully to get into medical school, while Ben had dropped out of college and attempted to become a potter—only no one wanted to buy his pottery. The solution: They liked hanging out, and they liked eating, so they decided to go into the food business together. Their two favorite foods were ice cream and bagels, and since the machinery required for bagel-making came with a much heftier price tag than that of ice cream, the decision was simple. At war with a behemoth In 1978, Ben & Jerry’s first scoop shop opened in Burlington, Vermont, and beloved flavors like Chunky Monkey were born. As their local popularity began to grow, the pair began to package their ice cream into pint containers and sell it to restaurants and mom-and-pop shops. By the early 1980s, they had set their sights on their first major market: Boston. As they approached store owners there, they learned that business representatives from Haagen-Dazs—which sold to the same supermarkets—had issued an ultimatum to store owners: If they agreed to sell Ben and Jerry’s product, then they would not sell them Haagen-Dazs, a major moneymaker for the distributors. Ben and Jerry filed a class action lawsuit against Pillsbury, Haagen-Dazs’ parent company, but drawn-out legal battles weren’t a viable option for the small company. They knew they would run out of financial resources before the more established business. So what’s an underdog to do? “Ben and I learned to use every tool possible as underdogs, and the biggest resource we had was people,” Jerry says. “We didn’t have money. We didn’t have size to leverage. We had the opportunity to use our people to make a difference.” And so they got creative. The company launched the storied “What’s the Doughboy Afraid of?” campaign, taking out signs on buses, designing T-shirts and including an 800-number on the product packaging. Customers who called were treated to an answering machine message of the co-founders explaining the situation. If they left their address, a campaign bumper sticker was mailed to them. Taking their underdog cause to the streets ignited a passionate following, and Pillsbury soon backed down due to public pressure. These days, Ben & Jerry’s, which became a Unilever subsidiary in 2000, operates some 600 scoop shops in 35 countries. The company maintains an independent board of directors to “ensure we’re making the best ice cream possible in the best way possible,” as stated on benjerry.com. “There’s a curiosity that helps when we’re in that underdog mindset,” explains Michelle McQuaid, best-selling author and workplace well-being teacher. “It goes hand-in-hand with the strength of creativity and being willing to try new ways of doing things, rather than accepting that there’s only one path to success.” Also key to an underdog’s success is maintaining that mindset even after finding success. “In terms of what we spend on marketing and sales, there hasn’t been a significant change from when we were a small underdog business,” says Sean Greenwood, the “grand poobah” of public relations for Ben & Jerry’s and a nearly 30-year employee. “That forces us to be creative and keeps pushing us to use that underdog mindset in the marketplace.” Ben and Jerry didn’t fit the mold of your typical businessmen when they launched their ice cream business nearly 40 years ago—and it has made all the difference. “Embrace who you are and make that your strength,” Jerry says. “We wanted to be ice cream ‘for the people,’ and not an elegant treat just for some. Hold on to your beliefs. If you don’t like the way the model is, then think about changing the model to fit who you are.” A growth mindset Everyone has had moments of success—those times when we’ve pulled something off that we’ve been working really hard toward. Our brain is flooded with happy endorphins, and we never want the feeling to end. What we probably don’t realize, though, is that the high we gain from continued wins can be incredibly addictive. An interesting thing happens when we become accustomed to success. “Neurologically, it changes some things in our brain,” Michelle says. “We start to attach our success to our sense of identity. Then we can begin to fear if we’re not the winner, who does that mean we are?” That’s where underdogs have the upper hand, since they’re not burdened with that addiction to success. “The underdog mindset takes the pressure down,” Michelle says. “It changes the way our brains are working chemically, and it opens us up for learning and growth.” Taking the focus off winning and instead turning our attention toward learning and development is what psychologists call having a growth mindset—a key ingredient to an underdog’s success. Underdogs try harder Louisa Jewell, a well-being teacher and founder of the Canadian Positive Psychology Association, says this kind of thinking actually feeds winning behavior. “When you’re an underdog with a growth mindset, you think ‘I don’t have it yet. If I work harder, if I practice more, if I persevere in the face of obstacles, I can get better.’ ” A fixed mindset, on the other hand, leads people to believe they either have it or they don’t—not leaving much room for improvement. “When we have a fixed mindset around our talents, then it doesn’t really propel us into action,” Louisa says. “It doesn’t really motivate us toward behaviors that allow us to work harder and believe that we could one day be the winner.” Stanford University psychologist Carol Dweck, Ph.D., is a leading researcher on growth mindset. In her research, she discovered that high achievers without a growth mindset eventually plateau and achieve less than they’re capable of because the anxiety tied to their previous successes becomes overwhelming, leading them to stop taking risks. Those with a growth mindset, however, go on to achieve high levels of success in all areas of their lives since they understand that it’s best to keep learning and growing. “It’s not that we don’t love a good outcome when we’re in a growth mindset,” Michelle explains. “We just prioritize the learning over the outcome. The funny thing is, the less we attach to the outcome, the more likely we usually are to get the desired outcome.” According to Caroline, people are often further motivated when they don’t quite get to the finish line the first time around—a concept researchers refer to as the psychology of the near miss, which is a type of failure that comes close to being a success. Take Alex, who before throwing the winning pitch in the 2016 College World Series had lost his high school state championship game three years in a row. “That definitely lit a fire in me that hadn’t gone away until that final pitch of the World Series,” Alex says. Like Alex, those who have authentic grit—another ingredient to an underdog’s success—will be inspired to come back and work harder. Caroline describes authentic grit as the passionate pursuit of hard goals that allows us to take responsible risks and promotes flourishing. “There’s a modicum of failure in everything that we try to achieve,” Gary says. “If you stay with it, every time you get knocked down gives you that much more resilience to come back and fight twice as hard.” Underdogs—and anyone striving for their goals—must also have a strong support system, Gary says. “All of us fail at really anything we try to do in life the majority of the time. We’ve got to have help from above, great friends and great family there to support us.” Don't worry, be happy Studies show us that for athletes to perform at their best, it helps for them to have fun and play in a carefree way. “Carefree doesn’t mean careless or caring less,” says Mike Margolies, chief operating officer of Mental Training Inc. and author of The Athlete Within You. “It means you’re focused on being present.” Think about it this way: Top dogs are usually in a no-win situation. If they win, that was expected. If they don’t, it’s a huge upset. Those in the favored position are under more pressure so they don’t always perform at their best—an advantage to the underdog. “An underdog’s confidence will start to rise because their expectations are pretty low,” Mike explains. “That means they’re going to play at a higher level because they can play carefree.” Winning for the underdog is a bonus, since they don’t face the same scrutiny as the top dog. “It was easy for us to play with confidence because we didn’t have that bar already set for us,” Alex says. “We were just having the time of our lives. There were no expectations to live up to.” Don't forget your 'why' The benefits of having fun aren’t limited to sports. In 1979, one year after being in business, Ben & Jerry’s developed two company philosophies: one focused on giving back to the community, and the second being, “If it’s not fun, why do it?” This importance on having fun is still a huge part of the company’s DNA, but the philosophy was phrased as a question on purpose. The co-founders say there were times with their startup business when 80-hour workweeks were the norm and fun wasn’t always on the agenda. The key is to know why you’re doing it. “You have to have a sense of passion,” Michelle says. “It’s really hard to persist as an underdog if what we’re chasing isn’t meaningful to us, because otherwise falling down just gets too painful for most of us.” Whether it’s launching a business, winning a sports title or achieving the countless other goals that lie within us, we’ve all probably felt at one point like insurmountable odds might get in the way. Luckily, lessons learned from successful underdogs can help guide us on our own paths to success. “If you’re going to be elite, every now and then you’re going to have to be an underdog,” Caroline says. “If you’re an underdog, it means you’re definitely not guaranteed a win—you’re shooting for the moon. Everyone should learn how to do that.” Amanda Gleason writes regularly for Live Happy magazine. Check out her other stories The Birthday Party Project Gives Homeless Kids a Day to Sparkle and Make-a-Wish: Where Science and Hope Meet.
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Woman in glasses looking pensive.

Say Goodbye to Imposter Syndrome

Imposter syndrome is a secret held by many—even the highest of achievers. Award-winning actress Tina Fey once said, “The beauty of imposter syndrome is you vacillate between extreme egomania to a complete feeling of, ‘I’m a fraud! Oh, God, they’re on to me.’” The late acclaimed author and poet Maya Angelou described the syndrome like this: “I’ve written 11 books but each time I think, ‘Uh oh, they’re going to find out now. I’ve run a game on everybody, and they’re going to find me out.’” While not a diagnosable psychiatric condition, imposter syndrome is a very real feeling, first described in 1978 by American psychologists Pauline Clance and Suzanne Imes as “a sense of phoniness in people who believe they are not that intelligent, capable or creative despite evidence of high achievement.” “People believe they are a fraud, that they are not as competent as they appear or as other people believe they are,” says Judith S. Beck, Ph.D., psychologist, author and daughter of cognitive therapy founder Aaron Beck, Ph.D. “People with imposter syndrome tend to believe they have achieved due to luck or fooling others. They fear others will discover their incompetence or inadequacy.” A cause of fear, dread and anxiety High achievers are especially prone to feeling like imposters when taking on a new risk or pushing their abilities to a new level. “It becomes a problem when people consistently underestimate their abilities and feel unduly anxious,” Judith says. “It’s also a problem when they try to hide their ‘incompetence’ by failing to ask questions, seek help and assert their opinions.” Imposter syndrome is linked to perfectionism rather than low self-esteem, but it also can happen in social relationships. “People who suffer from it might attribute their success to luck, discount their own success and live with a sense of dread that others will uncover their real self,” says behavior coach Michael Mantell, Ph.D. Despite obvious success, individuals may feel a strong sense of self-doubt. Imposter syndrome causes people to avoid taking risks and settle for less than what they want because they fear being found out as a phony. The feelings of anxiousness and dread that accompany imposter syndrome cloud happiness as well. Where did it come from? Most people have some insecurities about their competence in various aspects of their work, says Judith. “People with imposter syndrome have achieved what they believe is undeserving success. Thinking thoughts like, ‘I’m not deserving’ is a key distinguishing element between the imposter syndrome and simple generalized insecurity.” Children who grow up in a high-pressure school or home environment that rewards accomplishment and criticizes anything less than perfection have a higher chance of experiencing imposter syndrome. Another contributing factor is having parents who heap praise on a youngster who doesn’t believe he or she deserves it, according to Judith. Getting rid of the imposter By facing imposter syndrome for what it is, you can begin to accept your accomplishments as real, adopt more rational ways of thinking and quiet your fear of being exposed as a fraud. Use these tips to shift away from perfectionism and move toward a more realistic view of yourself. By quieting your internal critic, you can take risks and enjoy the happiness that comes from living your life more fully. 1. Use cognitive behavioral therapy (CBT) techniques Ask yourself, “Is what I am thinking actually true?” Move toward more realistic thinking. “Look for evidence that you’re really incompetent and for evidence that you are competent,” recommends Judith. Ask for feedback from other people. “[People with imposter syndrome] can change their definition of competence from always performing at the highest level, to doing a reasonable job most of the time,” she says. 2. Talk about it Take your feeling out of the shadows and talk about imposter syndrome with a friend or professional. Seek out people who will support you. 3. Measure your accomplishments with your own ruler Look back on your accomplishments, obstacles you have overcome, results you have materialized and give yourself some credit. Believe those solid realities and not your own bad press. 4. Identify who you are lying to “The ironic part of the imposter syndrome isn’t about the lie we think we are perpetrating on others, it’s about the real, unrealistic belief—the lie—we aim at ourselves,” says Michael. Recognize that you are not a fraud. 5. Let go of perfectionism Stop telling yourself that you must never fail. Says Michael: “Just because I tripped and made an error doesn’t mean I’m an imposter or a fraud; it means I’m human.” 6. Use the three C’s According to Michael, with most emotional distortions, you have to catch your erroneous automatic negative belief, challenge it and change it. Be mindful and aware enough to be able to hear yourself saying unkind and critical things to yourself and then catch, challenge and change those thoughts. 7. Build in unconditional self-acceptance into your daily life Practice rational responses to your negative self-talk. Write out actual rational responses to each negative thought you build around yourself. For example, instead of “I’m not deserving,” breathe deeply and think, “It isn’t about deserving, it’s about actual accomplishment and I’ve certainly worked hard and achieved X, Y or Z.” 8. Think about the value you provide others Shift the thoughts away from you and on to how you can help others. This mental shift can take you out of your mind and into the positive emotions you give to others around you. 9. Take risks and don’t compare yourself to others Don’t compare and despair, Michael advises. When you want to do something big but feel afraid you will fail because you are not the right person/not deserving/not good enough, take that risk and say to yourself, “I don’t know what I am doing, but let’s give it a try and see what happens.” This practice can be wonderfully healing. When you take steps to face your self-doubt and quiet the feeling of imposter syndrome, you can stop letting your fears get in the way of becoming who you want to be. Listen to our podcast: 5 Steps to a More Confident You With Carin Rockind Read more: Face Failure Head-On With These 4 Essential Tools Sandra Bilbray is a contributing Editor to Live Happy and the founder and CEO of TheMediaConcierge.net.
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Almonds and whole walnuts being cracked.

Go Nuts When Reaching for a Healthy Snack

Nuts just might be nature’s perfect snack food; they taste great and are easy to take with you. Almonds, cashews, walnuts and their relatives are packed with protein, monounsaturated fat and antioxidants that boost heart health and fight inflammation. And if you are worried about calories, a study in The Journal of Nutrition showed that people who regularly ate nuts not only didn’t gain weight but actually lost weight and kept it off. So snack to your heart’s content (literally). Cashews store an arsenal of powerful nutrients including iron, zinc and magnesium, which can prevent anemia and boost your immune system. Walnuts contain omega-3 fatty acids in addition to the most antioxidants of them all—earning the title of “superfood.” Almonds are loaded with great dietary fiber and are rich in the antioxidant vitamin E. They are also lower in calories than many other nuts. Nutritional information from mayoclinic.org and ncbi.org (National Center for Biotechnology Information). Emily Wise Miller is the web editor for Live Happy. Look for some of her other posts: Tomatoes Take a Starring Role and 3 Easy Steps to Healthy Eating.
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