How Happiness Supports Healing

Happiness is not just the outcome of healing but can facilitate healing. When my trauma therapist first suggested I “bathe in grace” every day, it fell on deaf ears. Many years later, I now understand.

Traumatic states are very magnetic, as are other emotional states that we habitually inhabit. Any state can become home for us, the place we naturally reside. Sometimes these are referred to as “attractor states,” meaning that is where the nervous system is naturally pulled to. It can be a state of hopelessness, anxiety, or anything else.

Moments of contentment, pleasure, and meaning (the components of happiness) help counter-balance negative attractor states. They provide a different experience for the nervous system, creating more choice. They are also a lubricant to the system, giving us the energy and motivation to what might otherwise seem like slogging through our troubles.

Research shows that positive emotions lead to feeling more resourceful, more energetic, and more sociable, all of which further support healing.

There has been a lot of research on the subject of happiness in recent years, and my favorite book explaining this research in practical ways is The How of Happiness by Sonja Lyubomirsky, PhD. who spent 18 years researching happiness. The suggestions below come primarily from that work.

The important thing to remember about happiness is that it doesn’t come from circumstances. Lyubomirsky measures circumstances as accounting for only 10% of happiness. A big chunk is genetic, but the rest is really from our state of mind and what we choose to cultivate.

Lyubomirsky suggests that you identify happiness-enhancing strategies that may work for you and vary them over time. Here are 10 such strategies.

1.  Stop to savor.

You have probably had the experience of doing something you looked forward to and then recognizing it was over and you forgot to enjoy it. This is the usual way we live. Spiritual sages have been pointing out forever that the ingredients to a happy life are right here, if we pause to take them in.

It might be appreciating some part of nature or a loved one or the food you are eating. This is such potent medicine that Lyubomirsky found that those who spent 8 minutes a day savoring for 3 consecutive days felt better a month later.

I like savoring in the moment, although savoring moments from the past and future also help increase satisfaction.

2. Flow!

Flow has been defined as intense absorption in the present moment, usually involving a task that takes some skill. Playing an instrument or sport or doing an art form all may lead to the pleasurable experience of flow. It is important to have some activities like this that give you a vacation from your attractor states and usual mindset.

I have expanded this to what I call “flow time,” which is feeling moment by moment for what is “in the flow,” the natural thing to do next. I can’t always do this, but when I do, I find this time very pleasurable (and surprisingly productive!).

3. Practice gratitude.

There has been a lot of press about gratitude, and it is well deserved. With gratitude, we focus on what is going right rather than what we don’t like. At any given moment, there is actually much that is non-problematic, although we take these things for granted and seldom notice them.

Gratitude helps us let go of grudges and not feel so bitter about life, which is easy to get stuck in if you’ve had a lot of hardship. A yet more advanced practice is to extend this gratitude to include even your hardships, which helps highlight the learning present in those hardships.

You can practice gratitude by pausing to give thanks, keeping a gratitude journal, by including what you are thankful for in prayers, and by sharing gratitudes verbally.

4. Think positive (or at least more objectively).

Of course there is a long history of positive thinking, and also plenty of evidence of people getting caught in magical thinking. I don’t believe that our thoughts alone create reality, but they certainly do shape our experience.

People who suffer from depression are often caught in a negative way of looking at the world. What researchers call Learned Optimism is a correction for this. People who think more optimistically fare better in times of high stress, because they’re not caught in tunnel vision. Maybe the sky is falling, but maybe something else is happening.This is also the province of cognitive therapy.

Research shows that learned optimism promotes more positive feelings, higher self-esteem, and a sense of mastery.

5. Avoid ruminating on your problems.

This is also part of CBT (cognitive-behavioral therapy). Ruminating on problems can really sink you. This is not to say that we want to always push difficult things out of mind, but rather to discern when our contemplation of them serves a useful purpose and when we’re just digging a bigger hole.

Lyubomirsky also found positive results when people stop nursing hurt and angry feelings. She suggests cultivating empathy for the people who’ve hurt and disappointed you. This doesn’t mean excusing or tolerating abusive behavior. It means understanding where it is coming from.

We want to work through our hurt and angry feelings without holding onto them longer than is useful.

6. Practice random (or planned) acts of kindness.

When we are extending generosity toward others, it helps open the heart. It helps us see others in a more positive light, lubricates relationships, distracts us from our problems, and helps us feel good about ourselves.

Lyubomirsky found in her research that acting kindly on a regular basis increased happiness for an extended period, although such acts cannot be rote. You have to feel it to have it affect you. Other research has confirmed a “helper’s high” that comes with helping another.

7.  Act the way you want to feel.

This is the well-known principle of “Fake it until you make it.” So, for example, when you act happier, you feel happier. There is even evidence that the body picks up on something like a smile and reinforces it.

8. Cultivate close relationships.

Having more close relationships helps people feel better emotionally as well as supporting physical health through mechanisms like improved immune functioning. If your relationships are not fully satisfying, look at how you can improve them and cultivate new friends.

9. Get out and exercise.

A Duke University study shows that exercise may be just as effective as drugs in treating depression, without all the side effects and expense. Exercise releases feel-good endorphins and boosts self-esteem. It helps regulate the body and get us out of those stuck states.

10. Adopt meaningful goals.

Goals give us a sense of purpose. They add structure and meaning to life. You want to make sure they are your goals and not just your conditioning, so it’s good to reassess periodically. Ask yourself, What’s really important to me? How am I moving toward this?

These are strategies that have been validated by research, but they aren’t the only ways for you to increase happiness. I encourage you to become curious about how you experience contentment, meaning, and enjoyment, and what leads to these moments. Become a Happiness Detective!

Source:  Jasmin Cori
http://www.jasmincori.com/articles/healing/how-happiness-supports-healing/

4 Tips To Be Happy In A Job You Hate

The truth is, most of us have to work to make a livelihood. However, not many people land jobs that they are passionate about. Doing a job that you despise can be really frustrating. Since there is no telling just how much longer you will be in that job, it is worth the effort to make things more bearable and maybe even enjoyable. Here are four tips that could make that work you despise something that you’re happy to do and look forward to.

Change your attitude

Your attitude towards your job is what will determine how tolerable it will be. A positive and grateful attitude can easily turn around the feelings of frustration and dislike towards your job into something to smile about. Focus on all the positive aspects of your job. You can extend your view past the workplace. Start appreciating things like being able to pay your bills and having enough food because of your job.

Every day as you wake up to prepare for work; consciously declare the goodness of your job and your gratitude for having it. Although your words will probably not match your feelings at the beginning, with time you will feel happier about your job.

Find solutions

It is most likely that the things that irk you about your job are the same things your colleagues complain about. A solution would therefore be most welcome. You can take the initiative and come up with ways to fix or improve some of the issues.

If you have ideas that could make a positive change, it would be worth it to present them to your boss. Not only could this make things better for the workplace overall, but it will give you a sense of accomplishment. If you present your ideas in a respectful manner, your initiative attitude may just be noticed and it could land you a reward. As such, you will be happier and more excited about your job.

Do something you love at work or outside work

Work can easily consume you; it is much worse if you dislike what you do. It is important to do what you enjoy or love regularly as a way of letting off the steam. If you’re lucky enough, you could incorporate your passion into your projects. Find what you’re passionate about and apply it in your work routine.

You can also take some time before or after work to work on or develop your passion. Have focus on a long-term goal so that you do not feel trapped by your current job. As you work towards the long-term, the current will not be more tolerable.

Avoid negative company

Complaining will not make things better, the same way; negative co-workers will not make your job more tolerant. Avoid people who constantly complain how much they hate their work or the work place. They will give you more reason to hate your job. Avoid negative or pointless criticism and constant complaining.

Instead, you can team up with people who seem dedicated and willing to talk about other things rather than constantly complaining. It is a good break from work. You could focus on topics that bring you happiness. This will make you view your work in a different light as you will get to experience some happy moments despite the frustrations.

What we do not like we change, it is therefore important that you start looking into other job possibilities that you’re truly interested in. There are no impossibilities and your positivity and happiness might just lead you that will make you truly happy.

Source:  Tamara A. Opundo, Freelance writer, blogger and aspiring author
http://www.huffingtonpost.com/entry/4-tips-to-be-happy-in-a-job-you-hate_us_57a8478de4b0c94bd3c9eea8

Tamara is a freelance writer, blogger, transcriptionist, student and aspiring Interpreter and author. I write both fiction and non-fiction material. My aim is to inspire and make a positive contribution through my work. I have put together my favorite motivational quotes in one single book, WISDOM AND INSPIRATION FOR SUCCESS, get it now on Amazon and get a shift to the life you want.

You're Trying To Find Happiness All Wrong. Here's What It Really Takes

Have you ever stopped for a moment to ask yourself why you keep buying things you don't need? Where does this impulse come from? Could it just be the result of years of conditioned behavior? We go to work, pay our bills, and to reward ourselves for working so hard, we give ourselves that moment of euphoria when we finally drive a brand-new Lexus off the lot. We say to ourselves, I am successful and need to show it to the world. But that's the ego at 
work.

The ego is a bottomless pit, and that's why this feeling of joy never lasts more than a few days. So, we consume more. We never quite seem to find the formula to quench our thirst, giving us that inner satisfaction we all search for.

Recent research suggests our level of happiness depends on these three things:

Ten percent depends on our circumstances (i.e., money, relationships, or social status), 50 percent depends on genetics, and 40 percent comes down to our state of mind.

So, a large chunk of our happiness (or lack thereof) stems from our internal state. Many of us mistakenly think satisfaction is a result of favorable circumstances, so we work ourselves to death to get a promotion and buy the house of our dreams. But overconsumption actually derails us from the path to true happiness. So, what can we do?

I believe we all come from Source, or God. He made us in his image—pure energy and love—connected to him and to one another. We all reflect God's personality—compassion, love for ourselves and others, kindness, justice, peace, forgiveness, generosity, etc. We just got a little lost along the way.

By raising and realigning our vibration with Source, we can restore our well-being and get back to our true spiritual selves. In so doing, we attain that inner peace and lasting contentment, regardless of circumstances. Through a shift in perception, the willingness to make different choices in our lives, and a bit of practice, we can reignite that tiny flicker inside us. Eventually, it will become a bright flame that consumes our whole being.

The key is to look at our world from another perspective.

When we care for something other than ourselves, we develop a sense of love and concern for all of creation because we recognize ourselves in it. In realizing that we are all connected, we comprehend that our actions have ripple effects that ultimately come back to us. Our vibrations rise, our minds expand, and our empathy deepens. That impulse to pursue our own little pleasures diminishes because we yearn instead to make a difference.

A true connection with our spiritual selves means being in harmony with nature. It leads to an authentic appreciation of life, resulting in concrete actions that preserve the divine link between ourselves, all living things, and nature. Satisfied is the soul who truly loves, in tune with the Universe. When we continue to act out of selfish interests, we break the connection with our higher selves, one another, and Mother Nature.

Inner peace is at the foundation of spirituality. It won't be found through rituals or other external events. It's a mindset—a perpetual desire to find meaning in our lives.

Once we have stepped into this new plane of existence, it becomes natural to practice all the habits that lead to happiness: mindfulness, gratitude, compassion, authenticity. These are the fruits of the spirit.

Happiness comes from living simply while caring for our world. Knowing that we are making a positive difference to our planet, other human beings, and future generations engenders a lasting inner peace. Humans cannot possibly feel truly happy within the confines of themselves, perpetrating destructive patterns.

When we are surrounded by the people we love, when we make a difference in other people's lives, when we protect and preserve our natural environment, we are restored and complete. When we heal the world, we heal ourselves.

If you still itch to go on that shopping spree or buy that big house, there's nothing wrong with you. But if overconsuming becomes a habitual pattern, start asking yourself, Will this really satisfy my soul? Meditate for a minute. Let your mind take a break and find some clarity.

The ego always wants more; it will never end. Once you accept that, your ego will have no choice but to quiet, letting your higher self take control. The kind of happiness you really want comes from following your own bliss.

Let your heart and gut help you find that bliss. Creativity and prayer help me to balance my emotions, center my mind, and reconnect with my higher self and God.

Other ways you can do that might include painting, reading, gardening, doing yoga or meditating, extending a hand to a neighbor, walking in the woods alone, doing the things you enjoy doing for yourself, expressing your love to your family, protecting the environment, or taking the first step to achieve a dream you've always wanted to pursue.

Whenever your ego tries to regain control, just acknowledge it. Tell yourself, "I am here now. I am all I need." Become a refuge to yourself through creative activities, surrendering to the present moment through meditation, connecting with nature, and goodwill toward others.

As you practice this art, you become more and more awakened, mindful, and conscious of your inner being. As you connect with your authentic self, you'll understand yourself better, understand others better, and develop more compassion toward them. When you develop a higher purpose, you add meaning to your life. You effortlessly let go of the burden to be somebody as you cultivate your true self.

By making a positive difference in the world, you engender beautiful thoughts and exist in a state of contentment, which ultimately leads to happiness. As you create inner peace in your life, you'll start to see the world through new eyes. Your ego won't be as demanding; that shiny, new luxury car won't hold as much significance. You will stop comparing yourself with others as you discover that you are all that you need.

Source:  By Carine Genicot
http://www.mindbodygreen.com/0-26041/youre-trying-to-find-happiness-all-wrong-heres-what-it-really-takes.html

How to Feel Better When You’re Down (Without Forcing Yourself to Be Positive)

“Forget the failures. Keep the lessons.” ~Dalai Lama

The year had finally come. I’d officially entered the “adult” world after celebrating my thirtieth birthday.

I’d enjoyed being in my twenties. It was an incredible time for self-growth and healing after growing up in an unstable environment with a narcissistic, alcoholic father, and also a time of living life fully, having fun, and going on adventures.

I felt pretty happy…until I hit thirty.

I began examining my life not so positively anymore.

Health problems had become more frequent and scary, my career path was ominous, I had not settled into a place where I wanted to live, and the answer to the big question for women my age (“Are you married with kids?”) was a definite “no.” I felt like I had nothing to show for myself.

So, I resorted to one companion that I had known for a long time: the negativity blanket.

We all have our times with the negativity blanket. It’s not soft, warm, or big, but it’s so familiar.

I used the negativity blanket as protection during the times when I had no safe haven, when I had no comfort, no one to hug me and tell me it was all going to be okay. In a way, it helped me cope with the difficult aspects of my life.


In my twenties I’d learned how to let go of that blanket. I’d learned about discarding old habits that were no longer serving me, accepting situations, fostering a positive mindset, and trying to find solutions to problems without allowing negativity to hold me back.

The time had come to get back to that mentality—but I had to do it without shaming myself for my natural feelings.

It’s easy to feel guilty about not being positive all the time, but we’re only human. It’s okay to have low times, so long as we don’t let them consume us.

Below are some ways to gently move from a place of persistent negativity to more positivity.

Go through what you have to go through.

We all experience difficult emotions. Own them. If we do not own our emotions, we feel shame for having them and it’s harder to see the issue in front of us clearly. It may even become suppressed or internalized.

I felt a string of mixed emotions before I turned thirty. Mostly, I felt lost and insecure because of where I was in life in comparison to a large majority of my peers. These were totally natural emotions.

By letting myself feel them, I was eventually able to move beyond them. As they say, the only way out is through.

Realize your triggers.

It’s always easier to deal with something if you know what you are dealing with. Breaking down a problem and identifying your fears, unknowns, and stressors gives more clarity into what you can change, face, or let go, as well as what challenges you might have in front of you.

For example, my triggers were fears related to being financially stable and cared for, as well as having someone to care for in the future. Realizing what was bothering me helped guide me through finding solutions, such as re-directing my life goals and working on being patient.

Find space.

Begin to create space between you and issues. Creating space means that you are taking a step back from your emotions and taking a look at what you are experiencing a little more objectively.

I began to work on shedding the shame I was feeling as a result of the narrative that I was telling myself, that I had no accomplishments when I turned thirty. Instead, I found space in between the feelings that I was facing by relinquishing control over them. I stopped trying to control my future by planning or worrying and instead focused on my hopes and intentions.

Be grateful.

Gratitude is a powerful tool. It’s the first step to setting a good mindset. You don’t have to be grateful for anything related to your problem; it helps just to identify three things you’re grateful for each day.

I became aware of more value in the life I was living and began cultivating gratitude toward that. I was grateful for the opportunity to move to a different state, for my friends back home and in my new one, and for having the privilege to work as an ecological restoration technician on some of the most beautiful natural areas, I would argue, on this planet.

Reminding yourself to be grateful allows you to see some richness in your life, regardless of what you’re going through.

Take the good with the bad.

It’s not that bad things don’t happen to good people, but the way we handle our issues depends on our perspective. A feeling of personal empowerment emerges when you are able to accept the bad and enjoy the good in each situation.

Even though I had not spent my former years settling down, when I look back I see that I traveled to different countries and states, worked an array of different cool jobs in the natural resources industry, got involved in various hobbies and activities that I never thought I could even do, and so much more.

Watch for opportunities.

During this hard time, I began to find opportunities to better myself. I started fine tuning my skills in the various activities I pursued and refined my habits into more appropriate and healthy ones. I realized that I had to opportunity to grow into a better person, and in a better direction than ever before.

It may just take time and patience to realize what may come out of a situation; after all, to quote Jodi Mitchell, “Something’s lost, yet something is gained in living every day.”

Build strength.

Call on your courage and see how this can make you stronger.

I was having a terrible time traveling solo internationally at one point in my life and was reciting my woes to a hostel roommate of mine, who happened to have more bad luck than I did. Her perspective was “Sometimes the more you go through, the more you know you are able to handle.” Believe that.

Focus on the lesson.

If you look at past issues, are there any lessons that were learned? Did you get through them and did you feel good about that? That may be one silver lining.

During this time, I was again reminded of how my perspective influences how I work through issues and how much I enjoy life. That negativity blanket was not as useful in the big picture of things.

It’s not possible or healthy to be positive PollyAnna all day. Tragic events, trauma, and drama happen, and we have to go through anything that life hands us. When I felt bad for feeling bad, I reminded myself to stop being so hard on myself. This allowed me to accept my challenges and to recognize the beauty in my life.

It’s the little things we do to motivate and encourage ourselves that bring positivity to our inner world.


Accept all the emotions and feelings that arise and don’t feel bad about feeling bad. Instead, gently pull yourself out of it, just as you’d offer compassion and support to a friend. With your own motivation and encouragement, you’ll feel much stronger overall, and a lot more positive.

By:  Anna Puchalski
http://tinybuddha.com/blog/feel-better-without-forcing-yourself-to-be-positive/?utm_source=twitterfeed&utm_medium=twitter&utm_campaign=Feed%3A+tinybuddha+%28tinybuddha%29

Anna is the creator of Echo's Corner: Going Beyond Narcissism, a blog that serves as a community for people who desire to heal from, learn or write about the effects of narcissism in their personal lives or society. She enjoys spending her time in nature from engaging in outdoor sports to various forms of recreation and works in the landscaping field.

4 Ways Mindfulness Can Enhance Your Happiness

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“It is the mind that translates good and bad circumstances into happiness or misery. So happiness comes with the purging of mental toxins, such as hatred, compulsive desire, arrogance and jealousy, which literally poison the mind. It also requires that one cease to distort reality and that one cultivate wisdom.” Matthieu Ricard

Mindfulness is an effective mental technique, originating from the 2,500-year-old Buddhist contemplative practices and adapted to suit non-religious contexts, including board rooms, corporations, hospitals, schools and sports teams.

It is a practice that supports the capacity to stay focussed on what you are doing as you are doing it, a powerful antidote to the distractible nature of the mind and the information overload in our digital world. When practiced regularly, it can bring more calm and effectiveness into everyday life, reducing stress and enhancing mental capacity.

Here are four ways mindfulness can make you happier:

1. It can help you get out of negative thought loops

"The greatest weapon against stress is our ability to choose one thought over another.” — William James

So often what gets in the way of our happiness is the tendency of the mind to fall into unhelpful loops of negative thinking. This can propel us into a downward spiral and affect our lives in many unhelpful ways. Mindfulness meditation is a form of rigorous training of the mind which helps us to become more familiar with the nature of the mind and more skillful in noticing when our minds are getting caught up in these unhelpful patterns of thought. When we learn to observe this, we can actually choose to disengage and move our attention in ways that support us rather than pull us down. Whether it’s loops of worry, planning into the future, replaying events from the past, or caught up in self-judgment — when we develop the skill of mindfulness and bring this quality of awareness to the working of our own mind, we open up a whole new possibility toward greater happiness. We begin to have the power to be the master rather than the slave of our mind.

Next time you catch yourself in a negative thought loop, see it for what it is, the mind caught up in a wheel of thinking, and realize that at any moment you can simply disengage from that pattern of thinking and move your attention to something else. Try redirecting your attention to the body by engaging in some kind of physical activity. This may short circuit negative thinking and ground you back to the here and now.

2. It can make you feel more connected to others

"The greatest gift you can give someone is your attention.” — Jim Rohn

We are social animals that have evolved to be in relationship. From a very young age the healthy development of our own brain requires interactions. Loneliness has now been suggested to be a risk factor for diseases ranging from cardiovascular disease to Alzheimer’s. In order to flourish we need to feel connected to others. Mindfulness can deepen and enrich our relationships as we bring a quality of present moment attention to the people around us.

3. It can connect you to a sense of inner contentment

Be content with what you have; rejoice in the way things are.

When you realize there is nothing lacking, the whole world belongs to you — Lao Tzu

Many of us can get caught up in the hedonic treadmill, constantly needing stimulus from the outside world to give us a hit of happiness and pleasure. Whether it is money, relationships, approval, or success, this kind of happiness is dependent on external factors which are transient and over which we have no control.There is another form of wellbeing and happiness, eudaimonic happiness, first explored by Aristotle. This type of happiness and flourishing is not dependent on external circumstances but rather emerges from an inner sense of wellbeing and a living in alignment with ones values. Mindfulness is a practice which can help us cultivate a sense of inner wellbeing which allows us to feel content and well without needing to obtain anything from the outside world. It’s a rare feeling in this age of consumerism but it is available to all of us at any moment.

4. It can enhance your gratitude.

"Acknowledging the good that you already have in your life is the foundation for all abundance" — Eckhart Tolle


The practice of mindfulness helps us to slow down even if just for a few moments and reconnect with what is happening from moment to moment. This slowing down enables us to notice more of what is present both in our environment and within ourselves. As we notice more of what is happening around us and within us, wonder and gratitude can spontaneously emerge. Whether it’s being more present to the tastes of a home-cooked meal, or connecting with something as simple and miraculous as the breath — mindfulness can infuse our lives with gratitude and enhance our appreciation of the ordinary things which can so often pass by unnoticed.

Article Source:  Dr. Elise Bialylew
http://www.huffingtonpost.com/elise-bialylew/mindfulness-happiness_b_7049292.html

Breakfast Can Set You Up For A Happier, Positive Day

Brekky is as good for our minds as it is for our bodies

Most of us know how important it is to break the fast in the morning. A filling, nutritious breakfast in particular can help boost our metabolism, cognitive function, reduces fatigue and makes us less likely to reach for junk foods later in the day.

But did you know breakfast can also do wonders for us psychologically?

"What we do first thing in the morning typically sets the tone for the rest of the day," Tim Sharp, psychologist, Chief Happiness Officer at The Happiness Institute and O&G spokesperson, told The Huffington Post Australia.

"A positive start, for example, creates positive energy and momentum, making it more likely you'll do what you need to do and do it well. So, in additional to the nutritional importance of a healthy breakfast, starting your day with some positivity is likely to set you up for more happiness, productivity and success."

If you're not a "breakfast person", instead of seeing it as a chore, look at breakfast as a time where you can take some time and set yourself up for the day ahead.

"For most of us breakfast is the first (or one of the first) thing we do each and every day. And the way we approach breakfast is more than likely going to be indicative of the way we approach our work and our life," Sharp said.

"It's important not to try to be something or someone that you're not, so go with what feels right for you. At the same time, however, trying something different is always worthwhile and you might surprise yourself and enjoy a healthy breakfast more than you'd thought.

"By eating a healthy breakfast in a positive way, we're sending a message to ourselves that we respect our bodies, want to take care of our health and wellbeing, and that we deserve to enjoy a good life."Skipping breakfast is a missed opportunity. Physiologically, going without breakfast can lead to poorer concentration and memory, and increase the chance of fatigue and overeating.

"Psychologically, we're skipping a tremendous opportunity to set ourselves up for a positive day," Sharp told HuffPost Australia. "If we skip breakfast we're missing out on what could be an easy and potentially powerful way to turbo charge our days and achieve more in life."

However, it's not just the breakfast itself that helps set us up for a positive day. It's also our breakfast routine that is important.

"It goes without saying that a healthy breakfast is important, but so too is setting your day up with a healthy mind," Sharp said.

"Taking as much time as possible and being mindful throughout your morning is definitely a great start. Avoid emails, work and anything that might have a negative influence on your mood."

To help you design a breakfast routine that encourages you to feel your best in the morning, Sharp recommends the following tips.

"It's probably worth noting to begin with that we're all different and so it is important for each and every one of us to develop our own breakfast routine -- something that really works for us," Sharp said. "But my top ten tips to kick-start your day are these."

1. Start the night before by making positive plans

Got a busy day ahead? Calmly make some plans for the day to come so you feel in control of your tasks.

"The more organised you are in advance, the more relaxed you'll be in the morning and the more you'll be able to enjoy a positive start to the day," Sharp said.

At the same time, instead of worrying over the deadlines and emails you have to do, jot down positive plans you will enjoy for the following afternoon or weekend. You might plan to go for a swim at the beach, meet up with friends, read your favourite book or bake that chocolate cake you've been dying to make.

2. Imagine your day going really well

"Positive visualisation has been proven to be a powerful tool and those who imagine their goals tend to be far more likely to achieve them," Sharp said.

To put visualisation in a real life situation, if you have a big assignment or project due, visualise yourself finishing it and handing it in, and feeling that sense of relief and happiness

3. Practise gratitude

We all know how easy it is to get caught up in our busy day-to-day lives and forget the great things. Practising gratitude means focusing on the positive parts of our lives -- it could mean feeling grateful for your health, your friends and loved ones, your brain for allowing you to do tasks or your body for carrying you every day.

"Spend just a few minutes focusing on what's good in your life. Appreciating what we have has been shown to boost happiness and health," Sharp said.

4. Express your gratitude

"Feeling grateful and not expressing it is like wrapping a gift and not giving it," Sharp said. "Tell someone why you're thankful for the part they play in your life and you will all enjoy a shot of joy and positivity."

5. Do something nice for someone else

Showing your thanks and gratitude to someone in the morning -- whether that be as simple as giving them an extra long hug or slipping a note into their wallet to later find -- can help set you up for a positive day.

"It's an age old truth that in giving we receive. Being altruistic and generous will not just benefit others but it will also add some pleasure and satisfaction to your day," Sharp said.

6. Enjoy a healthy and delicious breakfast

Starting the day with a filling, balanced breakfast of whole grains, dairy or dairy alternative and fruit (and/or veggies) can help you feel focused and energised.

"Enjoy a healthy and delicious breakfast mindfully -- that is, without the distraction of social media or emails," Sharp told HuffPost Australia.

"There are obvious nutritional benefits to this simple strategy but in addition, enjoying a healthy breakfast is also a way of taking care of yourself and telling yourself that you matter. This form of self-care can do wonders for your mood and energy."

7. Exercise

"Exercise is not just good for our physical health but it's also great for our psychological health. Exercise is a powerful stress buster and also a fantastic mood enhancer," Sharp said.

Exercise doesn't have to be long or difficult -- a 20 minute workout or stretch before work is enough to help you de-stress and boost your mood.

8. Read something motivational or inspirational

"Positive quotes and 'feel-good' stories can do wonders for our mood and so starting the day with some great reading is a quick and simple way to increase your positive energy and emotions," Sharp said.

Cute animal videos, Googling inspirational quotes and collecting your favourite photos on Pinterest can all do the trick.

9. Listen to your favourite music

"We all know how motivating and energising great tunes can be so why not use this power for good," Sharp said. "Pump up your most loved songs and sing your way to a happy day."

10. Avoid working before work

Guilty of checking emails before work and, as a result, feel overwhelmed, stressed and already tired? Even if it seems counterproductive, leave the emails for work.

"Again, everyone is different but as a general rule it's advisable to avoid rushing, working and checking emails first thing," Sharp said.

Source:  Juliette Steen, Associate Food Editor, HuffPost, Australia

http://www.huffingtonpost.com.au/2016/07/10/breakfast-can-set-you-up-for-a-happier-positive-day/

Brilliant article - a recipe for happiness to be sure!