If you want to ensure that you make smart financial choices, you need a budget. Creating a simple budget is one of the most effective ways to manage your finances and stick to your goals.
Be sure that when creating a budget you’re realistic about your spending habits (i.e., non-essentials that are important to you, things you don’t mind splurging on, the cost you’ll pay for convenience, etc.). If your budget is unrealistic, you’re unlikely to stick with it. You also need to be flexible enough to make changes to your budget as your finances… and life… evolve.
Here are some budgeting tips:
Learn about budgeting systems (i.e., zero-based vs. the envelope system) and go with the system that works best for your short-term and long-term financial goals.
Create a budgeting spreadsheet to track and manage your finances.
Follow the 50/30/20 budget rule for after-tax income: 50% for essentials, 30% for non-essentials, and 20% for savings.
Reduce spending to increase your budget’s available balance. (For example, if you’re mechanically inclined, consider handling your own car repairs. You can save money with Ride Digest, a free online resource for car owners.)
The sooner you start building your savings the better. Even putting $20 a week into an account that’s reserved for emergencies or long-term goals (such as a the purchase of new tech gadget) will go a long way toward growing your finances, making you more financially secure, and ensuring that you stick to a budget.
Identify your short-term and long-term savings goals. (For example, a short-term goal might be to pay off a credit card in the next couple of months while a long-term goal might be to save 20% of a down payment for a home.)
Many people consider insurance in any of its forms a necessary evil, but because it can protect your finances as well as your most valuable possessions such as your home and vehicle, it’s an important resource. However, this doesn’t mean you should pay high premiums on a policy that gives you more coverage than you need.
Take some time to review your current insurance policies, and then do some research to see if you can find better rates from a different lender for a smaller (or even the same size of) policy.
Buying a new home can enhance your finances and financial standing by providing you with a valuable asset. Before you buy a home, though, you’ll benefit from researching the process and all of the expenses involved, such as the down payment and closing costs.
Get your free credit score with Credit Karma. You can also request your credit report every 12 months at no-cost with AnnualCreditReport.com (Equifax, Experian, and TransUnion). What’s more, your bank or credit card company may provide free credit monitoring.
While achieving financial stability is no easy feat, you can reduce stress by utilizing the above tips to keep your finances in check… and to move yourself closer to your financial goals!
What are your best tips for financial wellness? Post your tip in a comment!
Guest Author: Dorothy Watson
Dorothy Watson grew up with a single mother who suffered from bipolar disorder. Her mom wasn’t properly diagnosed until Dorothy was about 12 years old, so she saw her mom struggle for a long time. Since she has seen how hard life can be for people whose mental health hasn’t been properly addressed, she is an advocate for mental wellness. You can learn more at Mental Wellness Center.
No matter how sincere you are about wanting to pursue your goals and feel better about your life, you may be sabotaging your own success in ways you don’t realize, preventing you from living your best life!
Guest Post: Stop Doing These 5 Things and Feel Better About Your Life
If you are pouring energy into trying to achieve your goals, but aren’t making progress, check to see whether you are doing any of these five things. They could be holding you back or draining your energy. Stop doing them so you can start to feel better about your life!
1. Are you comparing yourself with others?
A little bit of competitiveness can be an excellent motivator, but, as Farnam Street points out, if you’re always comparing yourself with others you’re never going to be content. This is because there will always be someone more successful or talented, or who has it easier, or who has something you feel you need to be happy.
Obsessing nonstop over what others have leaves you with no time to appreciate what you have. It can make you bitter and resentful too, which will make you less productive. So, if you constantly compare yourself with others, stop doing so today and feel better about your life!
2. Are you trying to do everything at once?
Perhaps you feel you don’t have time for anything but work because your plate is too full. Or maybe you don’t completely trust others to make good decisions and feel it’s all on you. These are often the result of a work-life balance that’s off kilter. The stress of this can build up until you are exhausted and burned out.
To feel better about your life, prioritize self-care and give yourself a chance to check out on occasion. If you feel this is impossible, it may be time to hire someone to help you manage the tasks you’re dealing with. Just bringing on a virtual assistant might be a game-changer for you.
3. Are you wasting energy on toxic relationships?
Yes, maintaining relationships can sometimes take a little patience, but when the relationship is healthy and positive, the work that goes into them is always worthwhile. In a good relationship, you should be able to relax and be yourself, and you should trust your friend or loved one not to go behind your back or undermine you.
In unhealthy relationships, Women’s Health explains you may feel perpetually exhausted and as though you always must be on your guard against manipulation or gaslighting. Relationships of that sort are exhausting and bad for your mental health. To feel better now, set some boundaries and protect yourself from toxic people.
4. Are you working a job you hate?
Unfortunately, it’s not always possible to switch out an unsatisfactory job for a satisfying one. But if you are truly miserable at work, it’s worth making an extra effort to feel better about your life. Search for a new position or even switch careers completely.
Remember that there may be a job out there you’re qualified for that you haven’t even dreamed of. If not, however, there’s still the possibility of taking classes or training for a different position.
5. Are you waiting for everything to be perfect to feel better about your life?
If you’ve been putting off making needed life changes because the time isn’t right, or you don’t feel the opportunity is ideal, ask yourself whether you are simply procrastinating.
After all, no time will ever be completely right and no situation entirely ideal. This is a case of letting the perfect become the enemy of the good, and you should stop doing it right away. Instead of procrastinating because things aren’t perfect, feel better immediately by making a plan to improve your situation, one step at a time.
Even if you can’t magically change everything in your life right this minute, there are still plenty of choices and changes you can make that will bring about immediate improvement. Sometimes it’s simply a matter of changing your thinking. Sometimes it has to do with your work or relationships.
Whatever the case, don’t delay, and make the changes you can make, now, for a happier and healthier life.
Guest Author: Dorothy Watson
Dorothy Watson grew up with a single mother who suffered from bipolar disorder. Her mom wasn’t properly diagnosed until Dorothy was about 12 years old, so she saw her mom struggle for a long time. Since she has seen how hard life can be for people whose mental health hasn’t been properly addressed, she is an advocate for mental wellness. You can learn more at Mental Wellness Center.
This guide has 50+ free resources for overcoming perfectionism including assessments, worksheets/handouts, workbooks, guides, videos, articles, and more.
Do you hold yourself or others to unrealistic standards and find yourself defeated or frustrated when those standards aren’t met? Are you sensitive to criticism and have a fear of making mistakes? Do you have a tendency to procrastinate? Are you driven by fear or have an intense fear of failure? If so, you may be a perfectionist. And it may be hindering you instead of helping.
5. Mario Badescu Facial Spray with Aloe, Cucumber and Green Tea
This light facial mist is especially refreshing after staring at a computer screen all day long.
$5.00 from Amazon
Literary Gift Ideas for Therapists
6. Desk Reference to the Diagnostic Criteria from DSM-5 (Spiral-Bound)
$18.49 from Amazon
Every counselor needs one of these!
7. Diagnosis Made Easier, Second Edition: Principles and Techniques for Mental Health Clinicians, Second Edition
$33.00 from Amazon
Amazon: “This popular practitioner guide and course text takes the reader step by step through diagnostic decision making in mental health. Acclaimed for both the clarity of his writing and his clinical expertise, James Morrison provides principles and decision trees for evaluating information from multiple sources and constructing a valid, clinically useful working diagnosis. More than 100 vivid vignettes-from the straightforward to the toughest cases-illustrate the practical application of these methods. Essential topics include developing a differential diagnosis and dealing with comorbidity.”
8. The Gifts of Imperfection: Let Go of Who You Think You’re Supposed to Be and Embrace Who You Are
$12.99 from Amazon
Amazon: “A motivational and inspiring guide to wholehearted living, rather than just the average self-help book, with this groundbreaking work Brené Brown, Ph.D., bolsters the self-esteem and personal development process through her characteristic heartfelt, honest storytelling. With original research and plenty of encouragement, she explores the psychology of releasing our definitions of an ‘imperfect’ life and embracing living authentically. Brown’s ‘ten guideposts’ are benchmarks for authenticity that can help anyone establish a practice for a life of honest beauty—a perfectly imperfect life.”
9. The Gift of Therapy: An Open Letter to a New Generation of Therapists and Their Patients
$10.29 from Amazon
Amazon: “The culmination of master psychiatrist Dr. Irvin D. Yalom’s more than thirty-five years in clinical practice, The Gift of Therapy is a remarkable and essential guidebook that illustrates through real case studies how patients and therapists alike can get the most out of therapy. A book aimed at enriching the therapeutic process for a new generation of patients and counselors, Yalom’s Gift of Therapy is an entertaining, informative, and insightful read for anyone with an interest in the subject.”
10. Letters to a Young Therapist
$14.99 from Amazon
Amazon: “In Letters to a Young Therapist, Dr. Pipher shares what she has learned in thirty years as a therapist, helping warring families, alienated adolescents, and harried professionals restore peace and beauty to their lives. Letters to a Young Therapist gives voice to her practice with an exhilarating mix of storytelling and sharp-eyed observation. And while her letters are addressed to an imagined young therapist, every one of us can take something away from them.”
11. Man’s Search for Meaning
$8.39 from Amazon
Amazon: “This seminal book, which has been called ‘one of the outstanding contributions to psychological thought’ by Carl Rogers and ‘one of the great books of our time’ by Harold Kushner, has been translated into more than fifty languages and sold over sixteen million copies. ‘An enduring work of survival literature,’ according to the New York Times, Viktor Frankl’s riveting account of his time in the Nazi concentration camps, and his insightful exploration of the human will to find meaning in spite of the worst adversity, has offered solace and guidance to generations of readers since it was first published in 1946. At the heart of Frankl’s theory of logotherapy (from the Greek word for ‘meaning’) is a conviction that the primary human drive is not pleasure, as Freud maintained, but rather the discovery and pursuit of what the individual finds meaningful. Today, as new generations face new challenges and an ever more complex and uncertain world, Frankl’s classic work continues to inspire us all to find significance in the very act of living, in spite of all obstacles.”
12. On Being a Therapist
$23.07 on Amazon
Amazon: “For more than thirty years, On Being a Therapist has inspired generations of mental health professionals to explore the most private and sacred aspects of their work helping others. In this thoroughly revised and updated fifth edition, Jeffrey Kottler explores many of the challenges that therapists face in their practices today, including pressures from increased technology, economic realities, and advances in theory and technique. He also explores the stress factors that are brought on from managed care bureaucracy, conflicts at work, and clients’ own anxiety and depression.”
20 Powerful TED Talks on Relationships & Communication
1. Four Habits of ALL Successful Relationships | Dr. Andrea & Jonathan Taylor-Cummings (2019)
All relationships take work. Dr. Andrea & Jon Taylor-Cummings share their observations of the four fundamental habits of healthy relationships: BE CURIOUS, not critical; BE CAREFUL, not crushing; ASK, don’t assume; and CONNECT, before you correct.
2. Ten Ways to Have a Better Conversation | Celeste Headlee (2016)
Journalist, author, and public speaker Celeste Headlee reveals the ingredients of a great conversation: Honesty, brevity, clarity, and a healthy amount of listening. In this insightful talk, she shares 10 rules for having better conversations.
3. The Brain in Love | Helen Fisher (2008)
Helen Fisher – anthropologist, human behavior researcher, and self-help author – talks about romantic love in this video clip. She shares what neuroscience tells us about the brain in love.
Bonus video: The Science of Love with Dr. Helen Fisher
4. Do You Have Post Betrayal Syndrome? | Debi Silber (2020)
Dr. Debi Silber – psychologist and founder of the PBT (Post Betrayal Transformation) Institute – talks about being blindsided by betrayal. She explains how we heal (physically, mentally, and emotionally) from betrayal by turning trauma into transformation.
Take a free quiz to find out if you have post betrayal syndrome.
5. The Dreaded Drama Triangle | Lucy Barnes (2018)
There are three roles we take on in unhealthy relationships. Are you the victim, the rescuer, or the persecutor? Lucy Barnes talks about the dreaded drama triangle in this TED Talk.
6. How to Fix a Broken Heart | Guy Winch (2018)
Psychologist Guy Winch talks about heartbreak and the intense emotional pain it brings. To recover from a broken heart, we must be willing to let the relationship go; hope can be incredibly destructive when we’re heartbroken. In one of the most viewed TED Talks on relationships and breakups, Winch shares practical suggestions for moving on after a relationship ends.
7. How to Speak So That People Want to Listen | Julian Treasure (2014)
According to Julian Treasure, the seven deadly sins of speaking are gossip, judging, negativity, complaining, blaming, lying, and conflating fact with opinion. He talks about the four cornerstones of effective speech as well as tools for speaking so that people want to listen.
Bonus TED-Ed Video: How Miscommunication Happens and How to Avoid It
8. How to Spot a Liar | Pamela Meyer (2011)
We’re all liars, according to Pamela Meyer – and we’re lied to between 10 and 200 times on any given day. In one of the most highly viewed TED Talks on relationships and deception, Meyer talks about how to spot lies by recognizing the telltale signs of a liar.
9. How Your Brain Falls In Love | Dawn Maslar (2016)
Biologist Dawn Maslar explains the neuroscience of falling in love. Romantic love is associated with chemical and hormonal changes that differ for men and women.
10. Infidelity: To Stay or Go…? | Lucy Beresford (2018)
Psychotherapist and relationship expert Lucy Beresford argues against the assumption that ending a relationship after infidelity is the best course of action. She suggests that it’s more courageous to stay and rebuild. In this TED Talk, Beresford explains how a couple can repair their relationship and rebuild trust after a betrayal.
Bonus TED-Ed Video: A Brief History of Divorce
11. Is Casual Sex Bad for You? | Dr. Zhana Vrangalova (2015)
Renowned sex researcher and psychologist Zhana Vrangalova discusses casual sex, long portrayed as a societal sin. She explains how “hookup” sex satisfies some of our most basic human needs.
12. Is It Lust or Is It Love? | Terri Orbuch (2014)
Dr. Terri Orbuch (aka, The Love Doctor®) is a professor of sociology at Oakland University (Rochester, Michigan) and a research professor at the Institute for Social Research at University of Michigan. In this TED Talk she explains how to differentiate between lust and love by recognizing distinctive features.
13. Overcoming the Fear of Love | Trillion Small (2018)
Dr. Trillion Small, licensed marriage and family therapist, examines why we fear love and how to overcome this in order to have healthy relationships.
14. The Power of Vulnerability | Brené Brown (2011)
Brené Brown shares a deep insight from her research, one that sent her on a personal quest to know herself as well as to understand humanity.
15. Relationships Are Hard, but Why? | Stan Tatkin (2016)
Stan Tatkin – relationship expert, clinician, teacher, and researcher – explores why we fight in relationships from a neuroscience perspective.
16. Rethinking Infidelity… A Talk for Anyone Who Has Ever Loved | Esther Perel (2015)
Relationship therapist Esther Perel discusses adultery and infidelity in this TED Talk. She explains that monogamy has nothing to do with love and talks about the three ways infidelity hurts us differently today.
17. The Science of Love | John Gottman (2018)
Can science help find the magic of love? Relationship expert discusses the science of love and how to make love work.
18. Skills for Healthy Romantic Relationships | Joanne Davila (2015)
Psychologist and researcher Joanne Davila describes how you can create the things that lead to healthy relationships and reduce the things that lead to unhealthy ones using three evidence-based skills – insight, mutuality, and emotion regulation.
19. What a Sex Worker Can Teach Us About Human Connection | Nicole Emma (2018)
Nicole Emma explains that sex is how men feel loved and worthy. She shares what she learned about human connection through sex work. She also touches on the impact of harmful male messages in society.
Leslie Morgan Steiner shares what it’s like to be in “crazy love” with an abusive partner. For years she stayed with a man who routinely abused her and threatened her life. In this TED Talk, Steiner explains why domestic violence victims don’t leave abusive relationships; she also corrects common misconceptions about intimate partner violence.
1. Anger Is Your Ally: A Mindful Approach to Anger | Juna Mustad (2019)
You wouldn’t let a young child drive a car, nor would you lock them in the trunk. Treat your anger in the same manner; don’t let it drive you, but don’t be a “stuffer.” Juna Mustad explains how neuroscience and mindfulness can help us to better understand and manage anger.
2. Don’t Neglect Your Emotions. Express Them – Constructively! | Artūrs Miksons (2019)
Medical doctor and psychotherapist Artūrs Miksons talks about how we learn to suppress or reject emotional responses that are deemed unacceptable by society. In reality, emotions should not be labeled as “good” or “bad”; they just are. A better way to manage difficult emotions is to not only recognize and accept them, but to speak them aloud and share with another.
3. Emotional Mastery: The Gifted Wisdom of Unpleasant Feelings | Dr. Joan Rosenberg (2016)
Psychologist Joan Rosenberg explains how poor management of unpleasant feelings blocks us from feeling capable in life and achieving success. She reveals a simple formula (1 choice, 8 feelings, 90 seconds) for navigating these challenging feelings in one of the most popular TED Talks on emotions.
4. Emotions Monsters and the Way We Treat Them | Melissa Gallagher (2020)
Melissa Gallagher – trauma survivor, parent, and mental health advocate – explains that we need to recognize and connect with our “emotions monsters” in order to heal from suffering. Hiding from our pain only makes it worse.
5. Feelings: Handle Them Before They Handle You | Mandy Saligari (2017)
Recovering addict and addictions therapist Mandy Saligari explains that we must handle our emotions or they will handle us. She discusses emotional coping mechanisms for managing feelings and the role of healthy boundaries.
6. The Mood-Boosting Power of Crying | Kathy Mendias (2020)
In this video clip, Kathy Mendias explores the science behind the mood-boosting power of tears (which the average human produces 15-30 gallons of per year!) She explains how crying can improve both physical and mental wellbeing.
Did you know that the chemical composition of emotional tears differs from that of the tears that form in response to an irritant? Click here for a 4-minute bonus video that explains the chemistry of tears and why we cry.
7. The Power of Women’s Anger | Soraya Chemaly (2019)
Author Soraya Chemaly talks about how girls and women across the world are taught that anger, “the moral property of boys and men,” is better left unvoiced. In reality, anger is a powerful signal that warns us of threat, insult, indignity, and harm; feminine rage is justified, healthy, and a potential catalyst for change.
8. Want to Be Happy? Be Grateful | David Steindl-Rast (2013)
Monk and interfaith scholar David Steindl-Rast talks about how gratefulness is the secret to true happiness. He encourages everyone to “live gratefully” by not taking life for granted. Every moment is a gift and we have a new opportunity in every moment.
9. Why You Should Define Your Fears Instead of Your Goals | Tim Ferriss (2017)
In this TED Talks, Tim Ferriss – entrepreneur, investor, author, podcaster, and lifestyle guru – talks about overcoming self-paralysis through “fear-setting.” By envisioning our fears and then focusing on what we have control over (define, prevent, impair), we are better equipped to face them.
10. You Aren’t at the Mercy of Your Emotions – Your Brain Creates Them | Lisa Feldman Barrett (2018)
Neuroscientist and psychology professor Lisa Feldman Barrett has mapped facial expressions, scanned brains, and analyzed hundreds of physiology studies for the past 25 years to better understand human emotions. Through exhaustive research she discovered how emotions are created in the brain. As one of the top-viewed TED Talks on emotions, this video shows that we have more control over our emotions than we think we do.
Powerful TED Talks on Resilience, Empathy, & Compassion
1. Compassion and the True Meaning of Empathy | Joan Halifax (2011)
In this inspiring TED Talk, Joan Halifax shares about what she’s learned about compassion and true empathy. She has a deep insight into the nature of compassion, gained through her work with people in the end stages of their lives.
2. Grit: The Power of Passion and Perseverance | Angela Lee Duckworth (2013)
In this popular TED Talk, psychologist Angela Lee Duckworth explains how grit and determination, not IQ, are the biggest predictors of success.
3. How Do You Define Yourself? | Lizzie Velasquez (2014)
Lizzie Velasquez, once labeled the world’s ugliest woman, explores the ways in which we define ourselves. As one of the most powerful TED Talks on true beauty, this video empowers viewers to challenge society’s definitions of beauty, happiness, and success – and to decide for themselves how they’ll allow themselves to be defined.
4. How to Succeed in Every Moment Even When You’re Failing | Dr. Jill Stoddard (2020)
Dr. Jill Stoddard – clinical psychologist and author – challenges the notion that goal achievement is a measure of success. She explores alternative ways of thinking about failures in life.
5. Listening to Shame | Brené Brown (2012)
Brené Brown – researcher, professor, and author – explores what can happen when people confront their shame head-on. In this TED Talk she explains how shame is an epidemic and how it plays a major role in “broken” behaviors in our lives.
6. The Magic of Not Giving a F*** | Sarah Knight (2017)
Bestselling author Sarah Knight outlines her method for “not giving a fuck,” thereby putting a stop to spending time she doesn’t have, doing things she doesn’t want to do. One of the most powerful TED Talks on self-determination, Sarah Knight’s speech will leave you rethinking your own priorities (and fucks to give – or not to give) in life.
7. The Price of Shame | Monica Lewinsky (2015)
Monica Lewinsky delivers a compelling talk on public shaming and the “culture of humiliation” that exists today. From a woman who lost her personal reputation on a global scale back in 1998 – and who was able to survive by taking back her narrative – this video clip is one of the most powerful TED Talks out there on countering public humiliation with empathy and compassion.
8. The Secret of Becoming Mentally Strong | Amy Morin (2015)
What bad mental habits are holding you up? In this TED Talk, Amy Morin – psychotherapist and author – explains how to become “mentally strong” by challenging our negative beliefs and giving up unhealthy habits. This strategy builds resiliency and allows us to become unstuck in life, thus reaching our full potential.
9. The Space Between Self-Esteem and Self-Compassion | Kristin Neff (2013)
Kristin Neff – university professor and published author – explores the relationship between self-esteem and self-compassion in this video clip. She asks viewers to be kind to themselves as she discusses what research tells us about self-compassion.
10. The Three Secrets of Resilient People | Lucy Hone (2019)
In this TED Talk, Dr. Lucy Hone – resilience expert, acclaimed researcher, and published author – discusses three strategies for rising up from adversity in the face of suffering. She shares about her personal experience with painful loss – and how she was able to get through an unimaginable tragedy. As one of the most inspiring and powerful TED Talks on resiliency, this video clip provides viewers with not only insight, but hope.
25 Top Therapist-Recommended Books for Self-Improvement
Disclaimer: This post contains affiliate links. As an Amazon Associate I earn from qualifying purchases.
13 Things Mentally Strong People Don’t Do: Take Back Your Power, Embrace Change, Face Your Fears, and Train Your Brain for Happiness and Success (2017)
By Amy Morin
Amazon Description: “Everyone knows that regular exercise and weight training lead to physical strength. But how do we strengthen ourselves mentally for the truly tough times? And what should we do when we face these challenges? Or as psychotherapist Amy Morin asks, what should we avoid when we encounter adversity? Through her years counseling others and her own experiences navigating personal loss, Morin realized it is often the habits we cannot break that are holding us back from true success and happiness. Indulging in self-pity, agonizing over things beyond our control, obsessing over past events, resenting the achievements of others, or expecting immediate positive results holds us back. This list of things mentally strong people don’t do resonated so much with readers that when it was picked up by Forbes.com it received ten million views.
Now, for the first time, Morin expands upon the thirteen things from her viral post and shares her tried-and-true practices for increasing mental strength. Morin writes with searing honesty, incorporating anecdotes from her work as a college psychology instructor and psychotherapist as well as personal stories about how she bolstered her own mental strength when tragedy threatened to consume her.
Increasing your mental strength can change your entire attitude. It takes practice and hard work, but with Morin’s specific tips, exercises, and troubleshooting advice, it is possible to not only fortify your mental muscle but also drastically improve the quality of your life.”
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones (2018)
By James Clear
Amazon Description: “No matter your goals, Atomic Habits offers a proven framework for improving-every day. James Clear, one of the world’s leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results.
If you’re having trouble changing your habits, the problem isn’t you. The problem is your system. Bad habits repeat themselves again and again not because you don’t want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you’ll get a proven system that can take you to new heights.
Clear is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible. Along the way, readers will be inspired and entertained with true stories from Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field.
Learn how to:
make time for new habits (even when life gets crazy);
overcome a lack of motivation and willpower;
design your environment to make success easier;
get back on track when you fall off course;
…and much more.
Atomic Habits will reshape the way you think about progress and success, and give you the tools and strategies you need to transform your habits-whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to quit smoking, lose weight, reduce stress, or achieve any other goal.”
Attached: The New Science of Adult Attachment and How It Can Help You Find – and Keep – Love (2012)
By Amir Levine & Rachel Heller
Amazon Description: “We already rely on science to tell us what to eat, when to exercise, and how long to sleep. Why not use science to help us improve our relationships? In this revolutionary book, psychiatrist and neuroscientist Dr. Amir Levine and Rachel Heller scientifically explain why why some people seem to navigate relationships effortlessly, while others struggle.
Discover how an understanding of adult attachment—the most advanced relationship science in existence today—can help us find and sustain love. Pioneered by psychologist John Bowlby in the 1950s, the field of attachment posits that each of us behaves in relationships in one of three distinct ways:
Anxious people are often preoccupied with their relationships and tend to worry about their partner’s ability to love them back
Avoidant people equate intimacy with a loss of independence and constantly try to minimize closeness.
Secure people feel comfortable with intimacy and are usually warm and loving.
Attached guides readers in determining what attachment style they and their mate (or potential mate) follow, offering a road map for building stronger, more fulfilling connections with the people they love.”
The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma (2015)
By Bessel van der Kolk, M.D.
Amazon Description: “Trauma is a fact of life. Veterans and their families deal with the painful aftermath of combat; one in five Americans has been molested; one in four grew up with alcoholics; one in three couples have engaged in physical violence. Dr. Bessel van der Kolk, one of the world’s foremost experts on trauma, has spent over three decades working with survivors. In The Body Keeps the Score, he uses recent scientific advances to show how trauma literally reshapes both body and brain, compromising sufferers’ capacities for pleasure, engagement, self-control, and trust. He explores innovative treatments—from neurofeedback and meditation to sports, drama, and yoga—that offer new paths to recovery by activating the brain’s natural neuroplasticity. Based on Dr. van der Kolk’s own research and that of other leading specialists, The Body Keeps the Score exposes the tremendous power of our relationships both to hurt and to heal—and offers new hope for reclaiming lives.”
The Book of Awakening: Having the Life You Want by Being Present to the Life You Have (2020)
By Mark Nepo
Amazon Description: “Philosopher-poet and cancer survivor Mark Nepo opens a new season of freedom and joy―an escape from deadening, asleep-at-the wheel sameness―that is both profound and clarifying.
His spiritual daybook is a summons to reclaim aliveness, liberate the self, take each day one at a time, and savor the beauty offered by life’s unfolding. Reading his poetic prose is like being given second sight, exposing the reader to life’s multiple dimensions, each one drawn with awe and affection.
The Book of Awakening is the result of Nepo’s journey of the soul and will inspire others to embark on their own. He speaks of spirit and friendship, urging readers to stay vital and in love with this life, no matter the hardships. Encompassing many traditions and voices, Nepo’s words offer insight on pain, wonder, and love. Each entry is accompanied by an exercise that will surprise and delight the reader in its mind-waking ability.”
The Book of Joy: Lasting Happiness in a Changing World (2016)
By Dalai Lama, Desmond Tutu, & Douglas Abrams
Amazon Description: “Nobel Peace Prize Laureates His Holiness the Dalai Lama and Archbishop Desmond Tutu have survived more than fifty years of exile and the soul-crushing violence of oppression. Despite their hardships—or, as they would say, because of them—they are two of the most joyful people on the planet.
In April 2015, Archbishop Tutu traveled to the Dalai Lama’s home in Dharamsala, India, to celebrate His Holiness’s eightieth birthday and to create what they hoped would be a gift for others. They looked back on their long lives to answer a single burning question: How do we find joy in the face of life’s inevitable suffering?
They traded intimate stories, teased each other continually, and shared their spiritual practices. By the end of a week filled with laughter and punctuated with tears, these two global heroes had stared into the abyss and despair of our time and revealed how to live a life brimming with joy.
This book offers us a rare opportunity to experience their astonishing and unprecendented week together, from the first embrace to the final good-bye.
We get to listen as they explore the Nature of True Joy and confront each of the Obstacles of Joy—from fear, stress, and anger to grief, illness, and death. They then offer us the Eight Pillars of Joy, which provide the foundation for lasting happiness. Throughout, they include stories, wisdom, and science. Finally, they share their daily Joy Practices that anchor their own emotional and spiritual lives.
The Archbishop has never claimed sainthood, and the Dalai Lama considers himself a simple monk. In this unique collaboration, they offer us the reflection of real lives filled with pain and turmoil in the midst of which they have been able to discover a level of peace, of courage, and of joy to which we can all aspire in our own lives.”
Buy Yourself the F*cking Lilies: And Other Rituals to Fix Your Life, from Someone Who’s Been There (2020)
By Tara Schuster
Amazon Description: “By the time she was in her late twenties, Tara Schuster was a rising TV executive who had worked for The Daily Show with Jon Stewart and helped launch Key & Peele to viral superstardom. By all appearances, she had mastered being a grown-up. But beneath that veneer of success, she was a chronically anxious, self-medicating mess. No one knew that her road to adulthood had been paved with depression, anxiety, and shame, owing in large part to her minimally parented upbringing. She realized she’d hit rock bottom when she drunk-dialed her therapist pleading for help.
Buy Yourself the F*cking Lilies is the story of Tara’s path to re-parenting herself and becoming a ‘ninja of self-love.’ Through simple, daily rituals, Tara transformed her mind, body, and relationships, and shows how to
fake gratitude until you actually feel gratitude
excavate your emotional wounds and heal them with kindness
identify your self-limiting beliefs, kick them to the curb, and start living a life you choose
silence your inner frenemy and shield yourself from self-criticism
carve out time each morning to start your day empowered, inspired, and ready to rule
create a life you truly, totally f*cking LOVE
This is the book Tara wished someone had given her and it is the book many of us desperately need: a candid, hysterical, addictively readable, practical guide to growing up (no matter where you are in life) and learning to love yourself in a non-throw-up-in-your-mouth-it’s-so-cheesy way.”
Don’t Feed the Monkey Mind (How to Stop the Cycle of the Anxiety, Fear, and Worry) (2017)
By Jennifer Shannon
Amazon Description: “The very things we do to control anxiety can make anxiety worse. This unique guide offers a cognitive behavioral therapy (CBT)-based approach to help you recognize the constant chatter of your anxious ‘monkey mind,’ stop feeding anxious thoughts, and find the personal peace you crave.
Ancient sages compared the human mind to a monkey: constantly chattering, hopping from branch to branch—endlessly moving from fear to safety. If you are one of the millions of people whose life is affected by anxiety, you are familiar with this process. Unfortunately, you can’t switch off the ‘monkey mind,’ but you can stop feeding the monkey—or stop rewarding it by avoiding the things you fear.
Written by psychotherapist Jennifer Shannon, this book shows you how to stop anxious thoughts from taking over using proven-effective cognitive behavioral therapy (CBT), acceptance and commitment therapy (ACT), and mindfulness techniques, as well as fun illustrations. By following the exercises in this book, you’ll learn to identify your own anxious thoughts, question those thoughts, and uncover the core fears at play.
Once you stop feeding the monkey, there are no limits to how expansive your life can feel. This book will show you how anxiety can only continue as long as you try to avoid it. And, paradoxically, only by seeking out and confronting the things that make you anxious can you reverse the cycle that keeps your fears alive.”
The Four Agreements: A Practical Guide to Personal Freedom (1997)
By Don Miguel Ruiz
Amazon Description: “In The Four Agreements, bestselling author Don Miguel Ruiz reveals the source of self-limiting beliefs that rob us of joy and create needless suffering. Based on ancient Toltec wisdom, The Four Agreements offer a powerful code of conduct that can rapidly transform our lives to a new experience of freedom, true happiness, and love.”
Furiously Happy: A Funny Book About Horrible Things (2017)
By Jenny Lawson
Amazon Description: “In Furiously Happy, a humor memoir tinged with just enough tragedy and pathos to make it worthwhile, Jenny Lawson examines her own experience with severe depression and a host of other conditions, and explains how it has led her to live life to the fullest:
‘I’ve often thought that people with severe depression have developed such a well for experiencing extreme emotion that they might be able to experience extreme joy in a way that ‘normal people’ also might never understand. And that’s what Furiously Happy is all about.’
Jenny’s readings are standing room only, with fans lining up to have Jenny sign their bottles of Xanax or Prozac as often as they are to have her sign their books. Furiously Happy appeals to Jenny’s core fan base but also transcends it. There are so many people out there struggling with depression and mental illness, either themselves or someone in their family―and in Furiously Happy they will find a member of their tribe offering up an uplifting message (via a taxidermied roadkill raccoon). Let’s Pretend This Never Happened ostensibly was about embracing your own weirdness, but deep down it was about family. Furiously Happy is about depression and mental illness, but deep down it’s about joy―and who doesn’t want a bit more of that?”
The Gifts of Imperfection: Let Go of Who You Think You’re Supposed to Be and Embrace Who You Are (2010)
By Brené Brown
Amazon Description: “Brené Brown’s game-changing New York Times bestseller, The Gifts of Imperfection, has sold more than 2 million copies in more than 30 different languages and is celebrating its 10th Anniversary in print. Forbes magazine named Gifts one of the ‘Five Books That Will Actually Change Your Outlook On Life.’ Through this self-help classic we find courage to overcome paralyzing fear and self-consciousness, strengthening our connection to the world and helping us to believe we are worthy of self-discovery, personal growth, and boundless love.
A motivational and inspiring guide to wholehearted living, rather than just the average self-help book, with this groundbreaking work Brené Brown, Ph.D., bolsters the self-esteem and personal development process through her characteristic heartfelt, honest storytelling. With original research and plenty of encouragement, she explores the psychology of releasing our definitions of an ‘imperfect’ life and embracing living authentically. Brown’s “ten guideposts” are benchmarks for authenticity that can help anyone establish a practice for a life of honest beauty—a perfectly imperfect life.
Now more than ever, we all need to cultivate feelings of self-worth, as well as acceptance and love for ourselves. In a world where insults, criticisms, and fears are spread too generously alongside messages of unrealistic beauty, attainment, and expectation, we look for ways to ‘dig deep’ and find truth and gratitude in our lives. A new way forward means we can’t hold on too tightly to our own self-defeating thoughts or the displaced pain in our world. Instead, we can embrace the imperfection.”
The Happiness Trap: How to Stop Struggling and Start Living (2008)
By Russ Harris
Amazon Description: “Build a more satisfying and meaningful life with this best-selling guide to freeing yourself from depression, anxiety, and insecurity through Acceptance and Commitment Therapy.
Are you, like millions of Americans, caught in the happiness trap? Russ Harris explains that the way most of us go about trying to find happiness ends up making us miserable, driving the epidemics of stress, anxiety, and depression. This empowering book presents the insights and techniques of ACT (Acceptance and Commitment Therapy) a revolutionary new psychotherapy based on cutting-edge research in behavioral psychology. By clarifying your values and developing mindfulness (a technique for living fully in the present moment), ACT helps you escape the happiness trap and find true satisfaction in life.
The techniques presented in The Happiness Trap will help readers to:
• Reduce stress and worry • Handle painful feelings and thoughts more effectively • Break self-defeating habits • Overcome insecurity and self-doubt • Create a rich, full, and meaningful life”
Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence (2016)
By Rick Hanson
Amazon Description: “With New York Times bestselling author, Dr. Hanson’s four steps, you can counterbalance your brain’s negativity bias and learn to hardwire happiness in only a few minutes each day.
Why is it easier to ruminate over hurt feelings than it is to bask in the warmth of being appreciated? Because your brain evolved to learn quickly from bad experiences and slowly from good ones, but you can change this.
Life isn’t easy, and having a brain wired to take in the bad and ignore the good makes us worried, irritated, and stressed, instead of confident, secure, and happy. But each day is filled with opportunities to build inner strengths and Dr. Rick Hanson, an acclaimed clinical psychologist, shows what you can do to override the brain’s default pessimism.
Hardwiring Happiness lays out a simple method that uses the hidden power of everyday experiences to build new neural structures full of happiness, love, confidence, and peace. You’ll learn to see through the lies your brain tells you. Dr. Hanson’s four steps build strengths into your brain to make contentment and a powerful sense of resilience the new normal. In just minutes a day, you can transform your brain into a refuge and power center of calm and happiness.”
In the Realm of Hungry Ghosts: Close Encounters with Addiction (2010)
By Gabor Maté
Amazon Description: “From bestselling author Gabor Maté, the essential resource for understanding the roots and behaviors of addiction-now with an added introduction by the author.
Based on Gabor Maté’s two decades of experience as a medical doctor and his groundbreaking work with the severely addicted on Vancouver’s skid row, In the Realm of Hungry Ghosts radically re-envisions this much misunderstood field by taking a holistic approach. Dr. Maté presents addiction not as a discrete phenomenon confined to an unfortunate or weak-willed few, but as a continuum that runs throughout (and perhaps underpins) our society; not a medical ‘condition’ distinct from the lives it affects, rather the result of a complex interplay among personal history, emotional, and neurological development, brain chemistry, and the drugs (and behaviors) of addiction. Simplifying a wide array of brain and addiction research findings from around the globe, the book avoids glib self-help remedies, instead promoting a thorough and compassionate self-understanding as the first key to healing and wellness.
In the Realm of Hungry Ghosts argues persuasively against contemporary health, social, and criminal justice policies toward addiction and those impacted by it. The mix of personal stories—including the author’s candid discussion of his own ‘high-status’ addictive tendencies—and science with positive solutions makes the book equally useful for lay readers and professionals.”
Maybe You Should Talk to Someone: A Therapist, HER Therapist, and Our Lives Revealed (2019)
By Lori Gottlieb
Amazon Description: “From a New York Times best-selling author, psychotherapist, and national advice columnist, a hilarious, thought-provoking, and surprising new book that takes us behind the scenes of a therapist’s world-where her patients are looking for answers (and so is she).
One day, Lori Gottlieb is a therapist who helps patients in her Los Angeles practice. The next, a crisis causes her world to come crashing down. Enter Wendell, the quirky but seasoned therapist in whose office she suddenly lands. With his balding head, cardigan, and khakis, he seems to have come straight from Therapist Central Casting. Yet he will turn out to be anything but.
As Gottlieb explores the inner chambers of her patients’ lives – a self-absorbed Hollywood producer, a young newlywed diagnosed with a terminal illness, a senior citizen threatening to end her life on her birthday if nothing gets better, and a twenty-something who can’t stop hooking up with the wrong guys – she finds that the questions they are struggling with are the very ones she is now bringing to Wendell.
With startling wisdom and humor, Gottlieb invites us into her world as both clinician and patient, examining the truths and fictions we tell ourselves and others as we teeter on the tightrope between love and desire, meaning and mortality, guilt and redemption, terror and courage, hope and change.
Maybe You Should Talk to Someone is revolutionary in its candor, offering a deeply personal yet universal tour of our hearts and minds and providing the rarest of gifts: a boldly revealing portrait of what it means to be human, and a disarmingly funny and illuminating account of our own mysterious lives and our power to transform them.”
Negative Self-Talk and How to Change It (2019)
By Shad Helmstetter
Amazon Description: “Negative Self-Talk and How to Change It is an immediately helpful, life-changing handbook of how to deal with negative self-talk – for yourself, or anyone in your life. Shad Helmstetter, Ph.D., the best-selling author of more than twenty books, is the leading authority in the field of self-talk today. In this 60-Minute’ Book™ written for today’s reader, Dr. Helmstetter gives you all of the important information you need to change negative self-talk forever, in a short, easy-to-read, and condensed format. Also included is a special ‘Guide to Changing Your Self-Talk’ from The Self-Talk Institute.”
No Self, No Problem: How Neuropsychology Is Catching Up to Buddhism (2019)
By Chris Niebauer
Amazon Description: “While in grad school in the early 1990s, Chris Niebauer began to notice striking parallels between the latest discoveries in psychology, neuroscience, and the teachings of Buddhism, Taoism, and other schools of Eastern thought. When he presented his findings to a professor, his ideas were quickly dismissed as ‘pure coincidence, nothing more.’
Fast-forward 20 years later and Niebauer is a Ph.D. and a tenured professor, and the Buddhist-neuroscience connection he found as a student is practically its own genre in the bookstore. But according to Niebauer, we are just beginning to understand the link between Eastern philosophy and the latest findings in psychology and neuroscience and what these assimilated ideas mean for the human experience.
In this groundbreaking book, Niebauer writes that the latest research in neuropsychology is now confirming a fundamental tenet of Buddhism, what is called Anatta, or the doctrine of ‘no self.’ Niebauer writes that our sense of self, or what we commonly refer to as the ego, is an illusion created entirely by the left side of the brain. Niebauer is quick to point out that this doesn’t mean that the self doesn’t exist but rather that it does so in the same way that a mirage in the middle of the desert exists, as a thought rather than a thing. His conclusions have significant ramifications for much of modern psychological modalities, which he says are spending much of their time trying to fix something that isn’t there.
What makes this book unique is that Niebauer offers a series of exercises to allow the reader to experience this truth for him- or herself, as well as additional tools and practices to use after reading the book, all of which are designed to change the way we experience the world―a way that is based on being rather than thinking.”
The Power of TED* (*The Empowerment Dynamic) (2019)
By David Emerald Womeldorff
Amazon Description: “The Power of TED* (*The Empowerment Dynamic) is a fable on self-leadership, because how you lead your own life has everything to do with how you lead in other areas. It is a tool for both individuals and organizations who want to create more effective communication and relationships. Learning how to transform everyday drama and opt for more growth-oriented solutions, is the priceless gift it teaches. As you walk with David, the main character, he shares how he is feeling victimized by life. Through serendipity he meets some wise guides, Ted and Sophia, who show David how he can move from feeling like a Victim to being a Creator of his own life. The Power of TED* offers a powerful alternative to the Karpman Drama Triangle with its roles of Victim, Persecutor, and Rescuer. The Empowerment Dynamic (TED) provides the antidote roles of Creator, Challenger and Coach and a more positive approach to life’s challenges. The teaching story provides a guide for learning and growing through the challenges we all face in our lives. Its message resonates with everyone who, at some time in their lives, feel victimized by their situation. Having helped thousands of people and scores of organizations over the past decade, The Power of TED* (*The Empowerment Dynamic) is being published in this 10th Anniversary Edition to convey a very timely message of hope that all of life, whether at home or work, can be transformed to create satisfying and fulfilling relationships.”
The Smart but Scattered Guide to Success: How to Use Your Brain’s Executive Skills to Keep Up, Stay Calm, and Get Organized at Work and at Home (2016)
By Peg Dawson & Richard Guare
Amazon Description: “Are you smart, scattered, and struggling? You’re not alone. Cutting-edge research shows that today’s 24/7 wired world and the growing demands of work and family life may simply max out the part of the brain that manages complex tasks. That’s especially true for those lacking strong executive skills-the core brain-based abilities needed to maintain focus, meet deadlines, and stay cool under pressure. In this essential guide, leading experts Peg Dawson and Richard Guare help you map your own executive skills profile and take effective steps to boost your organizational skills, time management, emotional control, and nine other essential capacities. The book is packed with science-based strategies and concrete examples, plus downloadable practical tools for creating your own personalized action plan. Whether on the job or at home, you can get more done with less stress.”
The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life (2016)
By Mark Manson
Amazon Description: “In this generation-defining self-help guide, a superstar blogger cuts through the crap to show us how to stop trying to be ‘positive’ all the time so that we can truly become better, happier people.
For decades, we’ve been told that positive thinking is the key to a happy, rich life. ‘F**k positivity,’ Mark Manson says. ‘Let’s be honest, shit is f**ked and we have to live with it.’ In his wildly popular Internet blog, Manson doesn’t sugarcoat or equivocate. He tells it like it is—a dose of raw, refreshing, honest truth that is sorely lacking today. The Subtle Art of Not Giving a F**k is his antidote to the coddling, let’s-all-feel-good mindset that has infected American society and spoiled a generation, rewarding them with gold medals just for showing up.
Manson makes the argument, backed both by academic research and well-timed poop jokes, that improving our lives hinges not on our ability to turn lemons into lemonade, but on learning to stomach lemons better. Human beings are flawed and limited—’not everybody can be extraordinary, there are winners and losers in society, and some of it is not fair or your fault.’ Manson advises us to get to know our limitations and accept them. Once we embrace our fears, faults, and uncertainties, once we stop running and avoiding and start confronting painful truths, we can begin to find the courage, perseverance, honesty, responsibility, curiosity, and forgiveness we seek.
There are only so many things we can give a f**k about so we need to figure out which ones really matter, Manson makes clear. While money is nice, caring about what you do with your life is better, because true wealth is about experience. A much-needed grab-you-by-the-shoulders-and-look-you-in-the-eye moment of real-talk, filled with entertaining stories and profane, ruthless humor, The Subtle Art of Not Giving a F**k is a refreshing slap for a generation to help them lead contented, grounded lives.”
Taming Your Gremlin: A Surprisingly Simple Method for Getting Out of Your Own Way (2003)
By Richard David Carson
Amazon Description: “This is a completely updated edition of the 1983 classic that introduced a powerful method for gaining freedom from self-defeating behaviors and beliefs. Rick Carson, creator of the renowned Gremlin-Taming™ Method, has revised the book to include fresh interactive activities, real-life vignettes we can all identify with, and new loathsome gremlins ripe for taming. Carson blends his laid-back style, Taoist wisdom, the Zen Theory of Change, and sound psychology in an easy-to-understand, unique, and practical system for banishing the nemesis within. Among the things you will learn are:
Techniques for getting a sliver of light between the natural you and the monster of your mind.
The extraordinary power of simply noticing and playing with options.
Six keys to maintaining emotional balance amid upheaval.”
Thanks for the Feedback: The Science and Art of Receiving Feedback Well (2015)
By Douglas Stone & Sheila Heen
Amazon Description: “Douglas Stone and Sheila Heen have spent the past fifteen years working with corporations, nonprofits, governments, and families to determine what helps us learn and what gets in our way. In Thanks for the Feedback, they explain why receiving feedback is so crucial yet so challenging, offering a simple framework and powerful tools to help us take on life’s blizzard of offhand comments, annual evaluations, and unsolicited input with curiosity and grace. They blend the latest insights from neuroscience and psychology with practical, hard-headed advice. Thanks for the Feedback is destined to become a classic in the fields of leadership, organizational behavior, and education.”
The Untethered Soul: The Journey Beyond Yourself (2007)
By Michael Alan Singer
Amazon Description: “What would it be like to free yourself from limitations and soar beyond your boundaries? What can you do each day to discover inner peace and serenity? The Untethered Soul offers simple yet profound answers to these questions.
Whether this is your first exploration of inner space, or you’ve devoted your life to the inward journey, this book will transform your relationship with yourself and the world around you. You’ll discover what you can do to put an end to the habitual thoughts and emotions that limit your consciousness. By tapping into traditions of meditation and mindfulness, author and spiritual teacher Michael A. Singer shows how the development of consciousness can enable us all to dwell in the present moment and let go of painful thoughts and memories that keep us from achieving happiness and self-realization.
Co-published with the Institute of Noetic Sciences (IONS) The Untethered Soul begins by walking you through your relationship with your thoughts and emotions, helping you uncover the source and fluctuations of your inner energy. It then delves into what you can do to free yourself from the habitual thoughts, emotions, and energy patterns that limit your consciousness. Finally, with perfect clarity, this book opens the door to a life lived in the freedom of your innermost being.”
Why Zebras Don’t Get Ulcers (2004)
By Robert Sapolsky
Amazon Description: “Now in a third edition, Robert M. Sapolsky’s acclaimed and successful Why Zebras Don’t Get Ulcers features new chapters on how stress affects sleep and addiction, as well as new insights into anxiety and personality disorder and the impact of spirituality on managing stress.
As Sapolsky explains, most of us do not lie awake at night worrying about whether we have leprosy or malaria. Instead, the diseases we fear-and the ones that plague us now-are illnesses brought on by the slow accumulation of damage, such as heart disease and cancer. When we worry or experience stress, our body turns on the same physiological responses that an animal’s does, but we do not resolve conflict in the same way-through fighting or fleeing. Over time, this activation of a stress response makes us literally sick.
Combining cutting-edge research with a healthy dose of good humor and practical advice, Why Zebras Don’t Get Ulcers explains how prolonged stress causes or intensifies a range of physical and mental afflictions, including depression, ulcers, colitis, heart disease, and more. It also provides essential guidance to controlling our stress responses. This new edition promises to be the most comprehensive and engaging one yet.”
You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life (2013)
By Jen Sincero
Amazon Description: “In this refreshingly entertaining how-to guide, bestselling author and world-traveling success coach, Jen Sincero, serves up 27 bite-sized chapters full of hilariously inspiring stories, sage advice, easy exercises, and the occasional swear word, helping you to: Identify and change the self-sabotaging beliefs and behaviors that stop you from getting what you want, Create a life you totally love. And create it NOW, Make some damn money already. The kind you’ve never made before.
By the end of You Are a Badass, you’ll understand why you are how you are, how to love what you can’t change, how to change what you don’t love, and how to use The Force to kick some serious ass.”
Guest Post by Ralph Macey, Writer/Blogger/Health Care Coordinator
Happiness is all about mindset. Many believe that happiness depends on external factors, but this is not the case. Happiness depends on your mindset. Absolute happiness can exist even in the face of adversity when you have a positive mindset.
Setbacks will always be a part of life. No one can avoid hardships or problems, not even monks or saints. When problems arise, you can tackle them head-on. And when there are joyous moments in life, you can savor them. And when you can remain relatively unaffected by whatever is happening around you, you can create a mindset of absolute happiness.
Human beings have a disgusting trait. They tend to focus more on the negative aspects of life than the positive. Oftentimes, people are more concerned about the things they do not have instead of the ones they already possess. Hence, they become unhappy.
When you dwell on the things you’re missing out on, it is easy to be unhappy. For example, you may feel resentful when you don’t receive a raise or promotion at work. However, when you look outside of yourself at the millions of unemployed people in the world, you may feel better. (At least you have a job!)
Have gratitude for everything you have. Gratitude helps to develop positive emotions, enjoy experiences, tackle adverse situations, and build healthy relationships. When you have gratitude for even the small things in your life, you feel happy.
“Happiness will never come to those who don’t appreciate what they already have.”
Develop a growth mindset and discard the fixed mindset.
There are two kinds of mindsets. The first is the fixed mindset, and the second, the growth mindset.
In a fixed mindset, you are resistant to change. You are rigid in your way of thinking and are not concerned with self-improvement or personal growth. When you encounter challenges, you choose to not learn from them. You tend to defend your position blindly. Hence, you become an angry, irritated, fearful, and unhappy person.
In a growth mindset, you crave learning and personal development. Whenever there is a challenge, you view it as an opportunity for improvement. With a growth mindset, you evaluate the situation, acknowledge the drawbacks, and focus on the skills you need to be successful. You do not have an inflexible, narrow mindset and are not driven by ego. Instead, you embrace any new challenge as a learning opportunity. Thus, you become happy and content.
If you want to be happy, adopt a growth mindset and discard the fixed mindset. Regard every challenge you face as a medium to grow and prosper.
Make a list of the things that make you happy.
To foster a happiness mindset, make a list of the things and memories that make you happy. Every morning, jot down a few words or phrases (i.e., friends, a favorite vacation, a beloved pet, your favorite meal, a brand new car, etc.). Add to your list daily. Once you have a list of considerable length, devote 30 minutes to reviewing it. In those 30 minutes, reflect on the people, places, events, and things that bring you joy.
Do not overthink or judge yourself.
Human beings have 6200 thoughts per day. And not all of those 6200 thoughts are positive. You experience both positive and negative thoughts. Try to not dwell on your negative thoughts, and do not overanalyze them. When you overthink things, you may worry unnecessarily and feel unhappy. Also, do not be ashamed of your negative thoughts. It is okay to have negative thoughts; just don’t let them overpower you. For a happiness mindset, let the negative go, and instead, focus on the positive.
Think about the best moment of the day.
Before going to sleep at night, think about the best moment of your day. It will bring a smile to your face. Did you love the food your significant other cooked for dinner? Or, if the meal was mediocre at best, be happy that they took out time from their busy schedule to prepare something for you. (It’s the thought that counts, right?) Relish in the feelings of happiness and gratitude as you drift off to sleep.
Focus on your goals and the journey rather than the obstacles.
You will face obstacles in life. Sometimes, you will fail and fall flat on your face. But you can pick yourself back up. Focus on your goals and on the journey itself, not on stumbling blocks you encounter along the way. When you’re fixated on a problem, you become discouraged and are thereby less likely to look for the solution. Subsequently, you get stuck, and happiness may seem out of reach.
To get unstuck, develop a plan, and then take action to achieve your goals. Get back on track with a renewed focus, and fight until you succeed. Your vision of success will help you move forward as you continue on your journey.
“Happiness is a journey, not a destination.”
Ben Sweetland (Author and Psychologist)
Think positive thoughts about others.
When you think negatively about the people in your life, you become incapable of maintaining healthy, genuine relationships. Misunderstanding and miscommunication can lead to conflict. Heated arguments or giving the cold shoulder generates hostility.
As much as possible, assume that others have positive intentions. For a happiness mindset, do not judge their words, actions, or motives. Judgments cloud your heart with unhappiness.
Stop comparing yourself with others.
Each life is precious. Every journey is different.
Now, envision that you’re scrolling through Facebook. You probably see smiling, attractive faces and happy, perfect families. In comparison, your life may seem dull or pathetic. Suppose you just went through a painful breakup, and when you view your home feed, all you see is your friends getting married or having babies. You may feel disheartened. If so, remind yourself that Facebook only reveals a tiny piece of the picture, not the full story. You are looking at edited highlights of your friends’ lives. You don’t know what happens behind the scenes. For a happiness mindset, stop comparing your life with others, and write your own story.
“Happiness is letting go of what you think your life is supposed to look like and celebrating it for everything that it is.”
Mandy Hale (Author)
Seek medical help to regain your lost happiness.
Happiness leaves your life when you develop severe depression. Depression is like a thief. It steals optimism and joy. If left untreated, depression can lead to hopelessness and mental anguish and will rob you of the ability to feel any pleasure or enjoyment. It may impact your relationships with others, in addition to affecting sleep, appetite, and energy levels.
What would you do if you were having heart palpitations, dizziness, and chest pain? Would you ignore your symptoms… or would you ask someone to drive you to the nearest hospital? Certainly, you would seek immediate medical care. Urgent health issues require treatment; likewise, urgent mental health issues require treatment.
When there are chemical imbalances in the brain, your thoughts, emotions, and perceptions are affected. As a result, you experience depression, anxiety, etc.
If you are depressed, consult with a psychiatrist to learn about available treatment options. After assessing your symptoms, the psychiatrist will recommend one or more medical treatments. The first line of treatment for depression typically consists of medication and psychotherapy. However, if your symptoms persist despite continued treatment, your doctor may prescribe an alternative treatment, transcranial magnetic stimulation therapy, or TMS therapy.
What is TMS therapy?
TMS therapy is a non-invasive treatment that involves the delivery of recurring magnetic energy impulses to the parts of your brain that regulate mood. The magnetic pulses stimulate targeted brain cells to enhance communication between different parts of your brain, restoring balance. When TMS therapy is given at regular intervals, it is called repetitive TMS (or rTMS). TMS therapy reduces symptoms of depression and improves mood. TMS therapy is also effective for decreasing symptoms associated with OCD, PTSD, anxiety disorders, chronic pain, etc. This treatment is painless and has little to no side-effects. It does not involve sedation. Even after undergoing a session, you can drive back to your home without any hassle. That’s the best part of TMS therapy.
In conclusion, to cultivate a happiness mindset, you must master your mind, not the other way around. True happiness comes from within and is not influenced by external factors.
To develop the happiness mindset, practice gratitude, strive to improve yourself and learn, reflect on the things that make you happy (daily), be kind to yourself (and others), be solution-focused, compare self with self (not anyone else), and seek psychiatric care for depression.
Guest Author: Ralph Macey, Writer/Blogger/Health Care Coordinator
Ralph Macey, a professional writer since 2008 and medical health/patient care coordinator at savantcare.com since 2014, writes articles on all mental health-related subjects. He holds a degree and two professional certifications in his field and continues to upgrade his knowledge with additional classes and seminars. He also provides mental health consultations and private fitness instructions for free in his local community.