Guest Post: Stop Doing These 5 Things and Feel Better About Your Life

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!

feel better
Image from Pixabay

Guest Post: Stop Doing These 5 Things and Feel Better About Your Life

Author: Dorothy Watson of Mental Wellness Center (edited by Cassie Jewell, Blog Author)

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.


50 Unique Gift Ideas for Therapists

50 fun, creative, and unique gift ideas for therapists and mental health workers!


Disclaimer: Some posts contain affiliate links. As an Amazon Associate I earn a commission from qualifying purchases.


Gifts Under $5

1. Freud’s After Therapy Mints

In case the Freudian slips leave a bad taste in the mouth!

$4.95 from Amazon

2. “Healing Is Not Linear” Mental Health Poster

Wall art with a message of hope.

$3.46 from Etsy

3. Fuck This Shit: A Motivational Swear Word Coloring Book for Adults

Excellent for relieving stress and for relaxing after work!

$3.99 from Amazon

4. What Emotions Are You Bottling Up?

More wall art!

$3.49 from Etsy

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.”

See 75 Must-Read Books for Therapists for additional book ideas.


Novelty Gifts

13. Freudian Slippers

Funny and comfy!

$29.95 from Amazon

14. Makeup Bag

Can also be used for desk or art accessories.

$11.79 from Etsy

15. Counselor Nutritional Facts Coffee Mug

Cute mug for therapists and counselors.

$17.99 from Amazon

16. “I Have Needs” – Maslow’s Hierarchy of Needs Psychology Stickers

A reminder that we all have basic needs.

$9.00 from Etsy

17. Freudian Slips Sticky Notes Booklet

More Freud! A fun gift.

$7.95 from Amazon

18. Psychopoly Game

“Do not pass go, do not collect $200 in fees, go directly to the asylum!”

$40.00 from Etsy

19. Knock Knock Self-Therapy Checklist Notepad

A great gift for anyone.

$9.24 from Amazon

20. Therapist Description Tote Bag

Every counselor needs a tote like this!

$9.72 from Etsy

21. Porcelain Phrenology Head

Just for fun!

$72.90 from Amazon

22. And How Does That Make You Feel? Stemless Wine Glass

Are you feeling red, white, or bubbles?

$25.94 from Etsy


Therapy Tools & Games

23. Conversation Cubes

This activity is geared towards younger children.

$9.49 from Amazon

24. The Coping Skills Thumball

Fun group activity for both children and adults!

$19.99 from Amazon

25. Jenga Conversation Starter Questions

Icebreaker labels for Jenga blocks (blocks not included).

$3.49 from Etsy

26. Empowering Questions Card Deck

An uplifinting and inspiring group activity.

$14.35 from Amazon

27. RETHiNK Card Deck Mindful Conversation Starters: 56 Questions to Encourage Compassion, Shift Perspective & Build Connection Cards

A great activity for connecting with others.

$16.99 from Amazon

28. The Values Card Deck

Perfect for helping clients to identify and connect with their personal values.

$29.95 from Amazon


Personalized Gift ideas for Therapists

29. Desk Name Plate

Customizable name place.

$23.65 from Amazon

30. Personalized Counselor Stamp

Perfect for a school counselor!

$16.96 from Etsy

31. Personalized Stainless Steel Business Card Case

A thoughtful and meaningful gift, especially for the new therapist.

$8.99 from Amazon

32. Personalized Desk Business Card Holder

A customizable card holder.

$36.08 from Etsy


Office Accessories & Decor

33. BLACK+DECKER BCRK17W Compact Refrigerator Energy Star Single Door Mini Fridge with Freezer

This vintage-looking unit is perfect for storing water, fruit, tea, and other healthy snacks.

$170.10 from Amazon

34. Emotional Support Plant

Requires sunlight and water only!

$19.99 from Etsy

35. Black Metal Tree Coat Rack

A modern and slim coat rack.

$49.75 from Amazon

36. Ergonomic Active Sitting Stool

Helps correct posture throughout the day.

$110.00 from Uncommon Goods

37. Circadian Optics Light Therapy – UV-Free LED Lamp

For seasonal affect depression.

$69.99 from Amazon

38. “In Session” Door Hanger Sign

A polite and stylish upgrade to the typical “Do Not Disturb” sign.

$20.00 from Etsy

39. Himalayan Glow Natural Zen Garden

This little garden lends to the ambiance of any space.

$24.08 from Amazon

40. “Let’s Talk” Pillow

A friendly invitation to all who enter the office.

$21.95 from Etsy

41. Marpac Dohm Classic Original White Noise Machine Featuring Soothing Natural Sound from a Real Fan

This is a must for protecting confidentiality.

$44.99 from Amazon

42. MIND THERAPY Office Art

Wall art that is representative of the therapeutic process.

$6.88 from Etsy

43. Mydethun Moon Lamp, 5.9 inch

The perfect addition to any office.

$32.99 from Amazon


Wellness & Self-Care Gift Ideas for Therapists

44. Bath Bomb Gift Set

Bath bombs are always a fun way to relax!

$26.80 from Amazon

45. Self-Care Counselor Shirt

Every therapist knows how important self-care is!

$26.99 on Etsy

46. Self-Care Spa Box

A thoughtful gift for the essential therapist who has been serving those in need throughout the pandemic.

$42.50 from Etsy

47. Lavender and Sage Candle, 9oz Clear Glass Jar

Lavender has a calming effect.

$20.00 from Amazon

48. Silicone Bead Lanyard

A stylish lanyard for the counselors who work in hospital, government, or school settings.

$6.53 from Etsy

49. Magnetic Poetry – Zen Kit

For creating a zen space.

$12.95 from Amazon

50. Wellbeing Ritual Aromatherapy Mini Tin

This little kit can be used to self-soothe or as a therapy tool with clients!

$36.00 from Uncommon Goods

For more on counselor self-care, see 17 Self-Care Ideas for Mental Health Professionals.


gift ideas for therapists

12 Top Free Apps for Meditation

A list of 12 top free apps for meditation and mindfulness. (No subscription fees!)

Compare app ratings for apps for meditation from the Apple store, Google Play, and Psyberguide. (All ratings are based on five stars.) Please feel free to add your vote!

Image by Esa Riutta from Pixabay

12 Top Free Apps for Meditation

Calm Harm

“An award-winning app developed for teenage mental health by Dr. Nihara Krause, Consultant Clinical Psychologist, using the basic principles of an evidence-based therapy called Dialectical Behavioural Therapy (DBT).”

5 and 15 minute activities to comfort, distract, express, and release. You can also use this app to practice guided breathing, to log your activities (and self-monitor), and to journal.

  • Apple Store Rating: 4.4 stars (556 ratings)
  • Google Play Rating: 4.3 stars (1,982 ratings)
  • Psyberguide Rating: 3.00 (credibility) and 4.28 (user experience)
  • Subscription: No

Rating: 4.5 out of 5.

COVID Coach

“The COVID Coach app was created for everyone, including Veterans and Service members, to support self-care and overall mental health during the coronavirus (COVID-19) pandemic.”

Challenges and tools, including meditations and guided imagery. You can also use this app to find online help or to learn more about mental wellbeing.

  • Apple Store Rating: 4.8 stars (708 ratings)
  • Google Play Rating: 4.6 stars (274 ratings)
  • Psyberguide Rating: 2.67 (credibility) and 4.49 (user experience)
  • Subscription: No

Rating: 5 out of 5.

Healthy Minds Program

“The ground-breaking Healthy Minds Program uses neuroscience, contemplative traditions, and skill-based learning methods to help you develop the skills for a healthy mind, now in the palm of your hand. Translating pioneering neuroscience into tools for everyday life, our unique framework guides you through the four pillars of the science of training the mind.”

Guided meditations for awareness, connection, insight, and purpose.

  • Apple Store Rating: 4.9 stars (672 ratings)
  • Google Play Rating: 4.7 stars (1,032 ratings)
  • Psyberguide Rating: 3.67 (credibility) and 4.38 (user experience)
  • Subscription: No, but you must sign up for a free account

Rating: 5 out of 5.

Insight Timer

“We offer the largest free library of guided meditations on earth and the world’s most loved meditation Timer, for free.”

95,000 guided meditations, stories, and soundscapes for sleep, recovery and healing, stress and anxiety, performance, health and happiness, relationships, and spirituality. You can also access live events, discussion groups, and classes.

  • Apple Store Rating: 4.9 stars (305K ratings)
  • Google Play Rating: 4.9 stars (125,993 ratings)
  • Psyberguide Rating: 3.33 (credibility) and 4.38 (user experience)
  • Subscription: No. You have the option of creating a free account.

Rating: 5 out of 5.

IntelliCare: My Mantra

“Mantras are phrases we repeat to ourselves that highlight our strengths & values and can motivate us to do and feel good. A mantra helps you become your best possible self and My Mantra is designed to help you get there. As part of the IntelliCare suite of apps, My Mantra lets you create these motivating mantras and construct virtual photo albums to serve as encouragement and reminders of these mantras in your life.”

A simple top free app for developing personal mantras to inspire and uplift.

  • Apple Store Rating: 5 stars (2 ratings)
  • Google Play Rating: N/A
  • Psyberguide Rating: 3.67 (credibility) and 2.78 (user experience)
  • Subscription: No

Rating: 5 out of 5.

Mindfulness Coach

“Practicing mindfulness means grounding yourself in the present moment. Mindfulness has been shown to be helpful for reducing stress and coping with unpleasant thoughts and emotions. Mindfulness Coach will help you practice mindfulness meditation.”

Mindfulness training and practices. You can also use this app to set goals and log your progress.

  • Apple Store Rating: 4.7 stars (4K ratings)
  • Google Play Rating: 4.8 stars (5,230 ratings)
  • Psyberguide Rating: 3.00 (credibility) and 3.30 (user experience)
  • Subscription: No

Rating: 5 out of 5.

MindShift CBT

“Break free from anxiety and stress using this free evidence-based anxiety management app. MindShift CBT uses scientifically proven strategies based on Cognitive Behavioral Therapy (CBT).”

Learn about anxiety, listen to guided meditations, track your moods, journal, and set goals with this top free app.

  • Apple Store Rating: 4.4 stars (206 ratings)
  • Google Play Rating: 4.0 stars (1,432 ratings)
  • Psyberguide Rating: 3.67 (credibility) and 4.29 (user experience)
  • Subscription: No, but you must sign up for a free account

Rating: 4 out of 5.

MyLife Meditation: Mindfulness

“Fit mindfulness seamlessly into your daily life, with meditation, breathing, yoga, guided journaling and more.”

Track your moods and listen to guided meditations.

  • Apple Store Rating: 4.8 stars (17K ratings)
  • Google Play Rating: 4.6 stars (25,805 ratings)
  • Psyberguide Rating: 4.33 (credibility) and 4.48 (user experience)
  • Subscription: $9.99/monthly (Non-premium content available without subscription, account sign-up is free)

Rating: 4.5 out of 5.

Oak – Meditation and Breathing Exercises

“Oak helps you decompress by transforming your meditation practice from an experiment into a habit. We support you from your first session to your 500th, with mindful, loving-kindness, and sleep meditations as well as unguided sessions and breathing exercises. Individualize your meditations by duration, and customize with silence or calming background sounds. Oak tracks your progress and encourages you to continue building a healthy meditation practice.”

Meditations and breathing exercises for relaxation and sleep. You can also access a mantra meditation course with this top free app.

  • Apple Store Rating: 4.8 stars (28K ratings)
  • Google Play Rating: 4.2 stars (119 ratings)
  • Psyberguide Rating: N/A
  • Subscription: No

Rating: 4.5 out of 5.

Smiling Mind

“Smiling Mind is a unique tool developed by psychologists and educators to help bring balance to your life.”

One of top free apps for meditation with guided meditations and tools for mindfulness.

  • Apple Store Rating: 4.6 stars (341 ratings)
  • Google Play Rating: 3.8 stars (3,704 ratings)
  • Psyberguide Rating: 4.67 (credibility) and 4.84 (user experience)
  • Subscription: No, but you must sign up for a free account

Rating: 4.5 out of 5.

The Tapping Solution

“Lower your stress levels, reduce anxiety, overcome fears, relieve pain, get better sleep, and so much more. All made possible with access to hundreds of meditations in the Tapping Solution App. You’ll learn how to use Tapping (also known as EFT, or Emotional Freedom Techniques), to lead a happier and healthier life.”

Tapping meditations and audiobooks.

  • Apple Store Rating: 4.8 stars (7.4K ratings)
  • Google Play Rating: 4.6 stars (6,098 ratings)
  • Psyberguide Rating: N/A
  • Subscription: $94.99 yearly (some content available without a subscription, account sign-up is free)

Rating: 4.5 out of 5.

UCLA Mindful

“With this easy-to-use app, you can practice mindfulness meditation anywhere, anytime with the guidance of the UCLA Mindful Awareness Research Center. Scientific research shows mindfulness can help manage stress-related physical conditions, reduce anxiety and depression, cultivate positive emotions, and help improve overall physical health and well-being.”

Basic and wellness meditations, as well as videos and podcasts.

  • Apple Store Rating: 4.7 stars (63 ratings)
  • Google Play Rating: 4.2 stars (107 ratings)
  • Psyberguide Rating: N/A
  • Subscription: No

Rating: 4.5 out of 5.

apps for meditation

For more resources, visit the Resource Links page.

Guest Post: How to Develop a Happiness Mindset

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. 

“If you want to be happy, be.”

Leo Tolstoy (Russian Writer)
happiness mindset
Image by StockSnap from Pixabay

Tips for Developing a Happiness Mindset

Here are nine mental health tips for cultivating happiness and developing a happiness mindset.

Have gratitude for everything you have.

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.”

Anonymous

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. 

Unfortunately, the stigma associated with depression and other mental disorders may prevent people from seeking the medical care they need. Many view mental illness as a choice, a weakness, or even a put-on. In reality, the brain, like all other internal organs, is susceptible to illness.

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.


Conclusion 

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.

happiness mindset

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.

36 Resources for Finding Happiness

This is a list of websites, books, free printable PDF workbooks, and free online courses for finding happiness.

“It’s a helluva start, being able to recognize what makes you happy.”

Lucille Ball

Authentic Happiness | A University of Pennsylvania website developed by the Positive Psychology Center with resources including readings, videos, research, questionnaires, and more

Center for Healthy Minds | A University of Wisconsin-Madison website with a mission to “cultivate well-being and relieve suffering through a scientific understanding of the mind”

Feeling Good | A David D. Burns website with free articles, assessments, podcasts, and more

The Greater Good Science Center | Free toolkits, articles, quizzes, courses, and more from the University of Berkely

Gretchin Rubin | Happiness resources from “one of today’s most influential and thought-provoking observers of happiness and human nature”

The Happiness Trap | Free resources from Russ Harris

International Positive Psychology Association | A professional membership organization dedicated to promoting the science of positive psychology

Positive Psychology | A science-based positive psychology platform with articles, trainings, and more

Pursuit of Happiness | A nonprofit site dedicated to providing articles, quizzes, quotes, courses, and more

Rick Hanson, Ph.D. | Resources for wellbeing

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Zen Habits | A blog for implementing zen practices into daily life

“For every minute you are angry you lose sixty seconds of happiness.”

Ralph Waldo Emerson

Disclaimer: This section contains affiliate links. As an Amazon Associate I earn from qualifying purchases.

The 100 Simple Secrets of Happy People: What Scientists Have Learned and How You Can Use It (David Niven)


Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment


Feeling Great: The Revolutionary New Treatment for Depression and Anxiety (David D. Burns)


Flourish (Martin Seligman)


The Happiness Advantage (Shawn Achor)


The Happiness Hypothesis (Jonathan Haidt)


The Happiness Trap: How to Stop Struggling and Start Living: A Guide to ACT (Russ Harris)


Hardwiring Happiness (Rick Hanson)


The How of Happiness (Sonja Lyubomirsky)


How to Stubbornly Refuse to Make Yourself Miserable About Anything: Yes, Anything (Albert Ellis)


No Mud, No Lotus: The Art of Transforming Suffering (Thich Nhat Hanh)


Year of Yes (Shonda Rhimes)


“The greater part of our happiness or misery depends upon our dispositions, and not upon our circumstances.”

Martha Washington

6 FREE PDF WORKBOOKS


For additional printable workbooks, see Free Printable PDF Workbooks & Manuals – Mind ReMake Project.


“Happiness is a warm puppy.”

Charles M. Shulz

6 FREE ONLINE COURSES


finding happiness

15 Sites with Free Coloring Pages for Adults

Coloring can significantly improve your mental health and wellbeing. Research indicates that coloring reduces anxiety symptoms, enhances mindfulness, improves mood, and reduces stress. Coloring may also serve as a tool for self-reflection and self-awareness.

free coloring pages
Image by A_Different_Perspective from Pixabay

This is a list of printable coloring books and free coloring pages for adults.


15 Sites with Free Coloring Pages for Adults

1. Therapeutic Coloring Book

A 35-page PDF coloring book from Rec Therapy Today. Most of the coloring sheets are images of animals, including a panda, a peacock, a Pegasus, a dolphin, and more!

Art to be art must soothe.

Mahatma Gandhi

2. Relaxing Patterns Coloring Book

Another PDF coloring book from Rec Therapy Today (53 pages). Free coloring pages consist of swirls, shapes, flowers, and other designs.

3. Coloring Pages for Adults (from Faber-Castell)

A modest collection of printable free coloring sheets. Color a bird mandala or an enchanted fairy! There are also several holiday-themed coloring pages.

4. Adult Coloring Book for Mindfulness and Relaxation

A 51-page PDF coloring book with 31 mandala designs from the site Healing from Burnout. The coloring book includes 8 bonus templates for creating your own designs!

5. Stay Well, Stay Inspired

A 16-page coloring book with uplifting quotes and writing prompts from the American Library Association.

6. Coloring Craze Books

A collection of coloring books from Coloring Craze. The books aren’t free, but you can download sample free coloring pages. Books include Motivational Quotes & Phrases, 30 Day of the Dead Coloring Pages, and Stress Relieving & Relaxing Patterns series.

7. #ColorOurCollections

A collection of free coloring books from libraries and other cultural institutions from around the world. Download and print coloring pages from the New York Academy of Medicine Library, the Getty Research Institute, the Folger Shakespeare Library, and many more!

8. Louise Lawler

Photographer Louise Lawler worked with children’s book illustrator Jon Buller to create this unique 12-page coloring book. Each page is a black-and-white version of one of her photographs of places where art is displayed.

9. A Mathematical Coloring Book

A 38-page coloring book by Marshall Hampton with mathematical models and geometric structures (such as the Sierpinski triangle).

10. Monday Mandala

An ad-free site with printable mandala coloring sheets. You can also sign up for their email to receive free coloring pages in your inbox!

Art enables us to find ourselves and lose ourselves at the same time.

Thomas Merton

11. Adult Coloring Pages (from Crayola)

A small collection of printable coloring sheets. Choose from designs such as “Art with Edge Sugar Skulls,” “Lennon and McCartney Yellow Submarine,” or “InSPIRALed.”

12. Coloring Castle

Free coloring sheets, including mandalas. Additional categories include holidays, animals, food, nature, space, sports, etc. Great for kids too!

13. Super Coloring

Free coloring sheets and books to print. You can download coloring books like “Forest Animals,” “Zentangle Horses,” “Beautiful Women Portraits,” and “Floral Fantasy” (among others) or print coloring pages (including color-by-number!) from a variety of categories (mammals, fruits, fantasy, stories, space, etc.)

14. Just Color

Printable free coloring pages for adults. Categories include: mandalas & art therapy, nature, travels, art, history & stories, and special events.

15. The Public Domain Review Coloring Book for Diversion, Entertainment, and Relaxation in Times of Self-Isolation, Vol. 1

Free downloadable coloring book (from the Public Domain Review site) with 20 images from a wide range of artists, including Hokusai, Albrecht Dürer, Harry Clarke, Virginia Frances Sterrett, Jessie M. King, and Aubrey Beardsley.


free coloring pages

For more free resources, visit Free Printables.


References

  • Babouchkina, A., & Robbins, S. J. (2015). Reducing negative mood through mandala creation: A randomized controlled trial. Art Therapy, 32(1), 34-39.
  • Bell, C. E., & Robbins, S. J. (2007). Effect of art production on negative mood: A randomized, controlled trial. Art Therapy24(2), 71-75.
  • Curry, N. A., & Kasser, T. (2005). Can coloring mandalas reduce anxiety? Art Therapy, 22(2), 81-85.
  • Eaton J., & Tieber, C. (2017). The effects of coloring on anxiety, mood, and perseverance. Art Therapy, 34(1), 42-46.
  • Henderson, P., Rosen, D., & Mascaro, N. (2007). Empirical study on the healing nature of mandalas. Psychology of Aesthetics, Creativity, and the Arts, 1(3), 148–154.
  • Muthard, C., & Gilbertson, R. (2016). Stress management in young adults: Implications of mandala coloring on self-reported negative affect and psychophysiological response. Psi Chi Journal of Psychological Research21(1), 16-28.
  • Small, S. R. (2006). Anxiety reduction: Expanding previous research on mandala coloring. The Undergraduate Journal of Psychology19(1), 15-21.
  • van der Vennet, R., & Serice, S. (2012). Can coloring mandalas reduce anxiety? A replication study. Art Therapy, 29(2), 87-92.

17 Self-Care Ideas for Mental Health Professionals

Prevent burnout and combat compassion fatigue with these 17 self-care ideas and strategies for therapists.

self-care ideas
Image by Wokandapix from Pixabay

A recent study found that many mental health professionals do not recognize their own burnout. For therapists and other mental health workers, self-care is essential for preventing burnout and compassion fatigue.

Self-care is never a selfish act—it is simply good stewardship of the only gift I have, the gift I was put on earth to offer to others.

Parker Palmer

This is a list of self-care ideas and strategies for mental health professionals. Please share with anyone who might benefit!


For additional self-care ideas, see 11 Self-Care Ideas You May Not Have Considered and Self-Care Strategies When Your Loved One Has an Addiction.


Self-Care Ideas for Mental Health Professionals

1) Take small breaks throughout the day. Spend a few moments sitting in silence, browse funny memes, joke with a coworker, or take your lunch outside; by the end of your workday, you won’t feel as drained.

2) Meditate. Spend at least 5-10 minutes a day, in the morning or between sessions, meditating or listening to guided imagery recordings.

3) Schedule an appointment weeks in advance for a facial or massage. You’ll have something to look forward to!

4) Don’t neglect your basic needs. Drink water, choose healthy foods, exercise, and get plenty of sleep.

Don’t take your health for granted. Don’t take your body for granted. Do something today that communicates to your body that you desire to care for it. Tomorrow is not promised.

Jada Pinkett Smith

5) Reach out to people in your support network. When experiencing burnout, we have a tendency to think we’re weak or less capable. We may struggle to admit what we’re going through. However, seeking support during these times is more important than ever.

6) Don’t bring your work home with you. It can be difficult to not think about the problems a client is experiencing or to check your email, but it’s crucial to have balance in your life. If you let your work consume you, you’ll soon find yourself depleted and with nothing to give.

7) Take the time to sincerely thank or praise your colleagues. Sometimes, it seems as though we’re in a thankless field. Spread positivity by expressing gratitude and giving compliments. (I also like to pass along the praise I hear for someone else!)

8) Be kind to yourself. Be realistic. Practice positive self-talk and forgive yourself for the mistakes you make. Acknowledge that you’re not always going to know the right thing to say, nor will you be able to help every client you see.

Talk to yourself like you would to someone you love.

Brené Brown

9) Treat yourself to your favorite beverage at least once a week. Enjoy a Starbucks coffee or a kombucha tea during the workday. Consider surprising a coworker with one too!

10) If you work in a shared office space or residential setting, get up and communicate in-person instead of sending an email. (You can always follow-up with an email to recap the convo if needed.) Human interaction throughout the day is far more rewarding than staring at a screen.

11) Take a short “nature bath”! Multiple studies have found that being outdoors improves mood and reduces stress. If you work in an urban setting, nurture a potted plant or listen to nature sounds in your office to promote relaxation.

12. Bring your furry friend to work. Pets make us happy; one study found that having a dog in the office made a positive difference by reducing stress and making the job more satisfying for other employees.

13) Update the lighting in your office. Natural light exposure in the office is linked to a better quality of life. If possible, take advantage of sunlight during the day by keeping the blinds open.

14. Find self-care ideas online. I recommend the Self-Care Starter Kit from University at Buffalo School of Social Work and Dr. Kristen Neff’s Self-Compassion site.

I found in my research that the biggest reason people aren’t more self-compassionate is that they are afraid they’ll become self-indulgent. They believe self-criticism is what keeps them in line. Most people have gotten it wrong because our culture says being hard on yourself is the way to be.

Kristen Neff

15. Stretch! Yoga is known to reduce stress and improve mood. Take a class or simply practice stretching exercises throughout the workday.

16. Listen to music while typing your notes. I love paperwork… Said no therapist ever. Play your favorite tunes to motivate you and make the time pass quickly.

17. Immerse yourself in quiet with a silent commute. After listening to talk all day long, it’s soothing to listen to absolutely nothing on your way home. Recharge with silence.


Post your favorite self-care strategies in a comment!

self-care ideas

For more self-care ideas, visit 11 Self-Care Ideas You May Not Have Considered.


References

8 Easy Strategies for Stress Relief

Feel happy and relaxed with these 8 simple evidence-based strategies for reducing stress and improving mood

stress
Image by Davidqr from Pixabay

Stress is the body’s reaction to an event or situation. Primarily a physiological response, stress is also experienced psychologically (i.e. worry). Too much stress is associated with mental health issues and chronic health problems.

Because we often have no control over stressors in our lives, it’s important to effectively manage stress.


Here are eight fast-acting stress relievers for short-term relief. (Click here for additional mood boosters.)

8 Fast-Acting Strategies for Stress Relief

1. Swap out sitting with sleep or light activity.

Less time sitting = Better mood and stress relief. A recent study found that replacing sedentary behavior with sleep or light exercise (i.e. walking, gardening, etc.) improved mood. Substituting sleep was associated with decreased stress levels in addition to enhanced mood.

2. Take a 10-minute nature break.

“Nature therapy” is 100% free and highly effective. Research indicates that spending as little as 10 minutes outdoors can improve mood.

3. Become a plant parent.

Keep a plant in your office and place it where it’s easy to see for stress relief. Tending for and gazing at a small indoor plant may reduce stress during the workday.

4. Get a 10-minute massage.

You’ll feel more relaxed and less stressed after receiving a head-and-neck or neck-and-shoulder massage. One study found that participants experienced reduced rates of both physiological and psychological stress after 10 minutes of massage.

5. Flirt!

Casual flirting and light-hearted banter at work may alleviate stress. Research indicates that engaging in flirtatious behaviors can lead to positive feelings about self while enhancing mood.

6. Have a Matcha latte.

Drinking Matcha green tea may lead to feeling less stressed. Researchers found that mice who consumed Matcha powder or extract experienced reductions in anxiety.

7. Stress less with your romantic partner.

When faced with a stressful situation, have your significant other present to ease your anxiety. If your partner is unavailable, visualize him/her; simply thinking of a significant other has comparable positive effects on blood pressure and stress reactivity.

8. LOLOLOL!

Frequent laughter seems to be a buffer for stress; people who laugh a lot experience fewer stress-related symptoms. Researchers found that the more someone laughed, the less likely they were to feel stressed.


stress relief

5 Quick & Easy Mood Boosters

Image by Jill Wellington from Pixabay

Need a boost? Here are five evidence-based, instant mood boosters for when you’re feeling down.


5 INSTANT MOOD BOOSTERS

Click here for additional tips to improve mood and reduce stress.

Listen to music

Turn on the radio or search for your favorite song on YouTube. Music can evoke a powerful emotional response. Listen to something upbeat with a positive message to boost your mood. Music activates areas in the brain that are responsible for processing emotions.

“Music produces a kind of pleasure which human nature cannot do without.” 

Confucius

In one study, participants who listened to upbeat music while actively trying to feel happier experienced improved mood as well as increased happiness over the next two weeks.

A 2017 study indicated that listening to your favorite songs impacts the brain circuit involved in internally focused thought, empathy, and self-awareness. Interestingly, it doesn’t matter what type of music you choose; the mood-boosting effect is consistent across genres.

Music may also play a role in restoring neuroplasticity or as a therapeutic intervention. In 2013, researchers found that listening to uplifting concertos from Vivaldi’s Four Seasons was linked to enhanced cognitive functioning. An additional benefit to listening to music is improved mental alertness; memory and attention in particular may be enhanced.

Find a green space

Go hiking, find a sunny spot to sit outside, or simply open the window and listen to the sound of the rain falling. According the U.S. Forest Service, spending time in nature can reduce stress, improve mood, reduce anger/aggressiveness, and increase overall happiness. If you’re upset or frustrated, you’ll recover more quickly in a natural setting, such as a forest. Nature is a highly effective mood booster!

Alternatively, consider a stroll in the park for a boost. Researchers found that individuals with depression who took an hour-long nature walk experienced significant increases in attention and working memory when compared to individuals who walked in urban areas. Interestingly, both groups of participants experienced similar boosts in mood; walking in an urban area can be just as effective!

More recently, researchers found that people who regularly commute through natural environments (i.e. passing by trees, bodies of water, parks, etc.) reported better mental health compared to those who don’t. This association was even stronger among active commuters (walking or biking to work). If you commute through congested or urban areas, consider an alternate route, especially when you’re feeling down.

Spending time outside does more than just improve your mood. A 2018 report established a link between nature and overall wellness. Living close to nature and spending time outside reduces the risk of type II diabetes, cardiovascular disease, premature death, preterm birth, stress, and high blood pressure. Exposure to green space may also benefit the immune system, reduce inflammation, and increase sleep duration.

Read/view something inspiring or humorous

Do you have a favorite inspirational book or collection of poems? Do you like viewing motivational TED Talks? Do you enjoy comedy shows? Maybe you like watching videos of baby goats or flash mobs on Facebook. (I do!)

One study found that viewing cat videos boosted energy and positive emotions while decreasing negative feelings (such as anxiety, annoyance, and sadness). Internet cats = Instant mood boost. However, if cyber cats are not your thing, search around to find something enjoyable to read or watch for your happiness quick-fix.

Plan your next adventure

I’m happiest when I’m traveling the world. Unfortunately, I have limited vacation days (as well as limited funds), which means I don’t get to travel as often as I’d like. Happily, planning a trip may produce the same mood-boosting effects as going on a trip.

In 2010, researchers found that before taking a trip, vacationers were happier compared to those not planning a trip. A 2002 study indicated that people anticipating a vacation were happier with life in general and experienced more positive/pleasant feelings compared to people who weren’t. In both studies, researchers attributed happiness levels to anticipation. (The brain releases dopamine during certain activities, causing us to feel pleasure. Dopamine is also released in anticipation of a pleasurable activity.) For a mood boost, start planning!

Cuddle a pet

Spending time with your fur baby will instantly boost your mood. According to research, pets are good for your mental health. Teens undergoing treatment for drug and alcohol abuse experienced improved mood, positive affect, attentiveness, and serenity after brushing, feeding, and playing with dogs.

A 2018 study indicated that dog therapy sessions reduced stress and increased happiness and energy in college students. Earlier this year, researchers found that just 10 minutes of interaction with a pet reduced stress by significantly decreasing cortisol (a stress hormone) levels.

Other studies suggest that animal-assisted therapy reduces anxiety and loneliness and combats homesickness.

Research also indicates that pets help seniors and older adults cope with physical and mental health concerns. Dog ownership is also linked to better cardiovascular health and a longer life.

“Happiness is a warm puppy.”

Charles M. Shultz

The next time you’re having a bad day, listen to your favorite song, go hiking in the woods, watch a TED Talks, start planning your next vacation, or spend some quality time with a furry friend… you’ll feel better!

mood

The Remarkable Link Between Diet & Mental Health

What foods are associated with increased psychiatric symptoms? What should you eat if you want to boost your mood? Learn what researchers have found when it comes to diet and mental well-being.

diet

You may have heard of the “food-mood connection.” Research indicates that our food choices greatly impact not only physical health, but mental well-being. Some foods seem to boost mood and reduce psychiatric symptoms while others are linked to depression and anxiety.


Mood Thugs

Sugar negatively impacts mood and slows memory and learning. High-sugar diets are associated with smaller brain volume. Furthermore, sugar will make you less alert and more tired. A recent study found that the idea of a “sugar rush” is myth.

Sugar is not the only villain; fat can be just as harmful. One study found that a high-fat diet may lead to symptoms of depression and anxiety. Furthermore, trans fat may lead to poor memory function.

If you have bipolar disorder, avoid processed meats such as jerky, hot dogs, etc. Researchers found that nitrates in processed meats are associated with mania.

Mood Champions

A diet high in fiber and vegetables (with limited added sugar) has been linked to improved mood and a reduction in depressive symptoms. Interestingly, women seem to benefit more than men, and the effect is even greater when exercise is added. A vegan or plant-based diet is associated with lower levels of depression, anxiety, and stress.

Fruits and vegetables are good for mood, but raw fruits and veggies are better. A raw diet is associated with higher levels of mental wellbeing and lower levels of psychiatric symptoms. According to a recent study, the top raw foods associated with mental wellness are apples, bananas, berries, carrots, citrus fruits, cucumbers, grapefruit, kiwi, lettuce, and dark, leafy greens.

diet

So how many servings of fruit/veggies should you eat per day for optimal mental health? At least 8, according to one study that found happiness benefits were evident for each portion for up to 8 servings per day.

What nutrients should you include in your diet for improved mental health? Research indicates the following are important for mental wellbeing:  Omega-3 fatty acids (fish, flaxseed, walnuts), phospholipids (egg yolk, soybeans), niacin (liver, avocado, brown rice), folate (legumes, beets, broccoli), vitamin B6 (chickpeas, tuna), and vitamin B12 (sardines, fortified nutritional yeast).


In sum, skip the fast food and soda; head to the salad bar instead to feed your mood and your belly!

diet