Depression is a mood disorder that affects nearly 6% of the U.S. population – about 18.8 million people ages 12 and older. According to the Anxiety and Depression Association of America, depression is characterized by persistent feelings of discouragement, sadness, hopelessness, and disinterest in life. Need info on how to treat depression?

We know all too well the “recommended” methods to treat depression, including therapy and expensive prescription medications. If you ask most people, they would probably list one of these two “recommendations” on how a person should treat depression if they think they’re depressed.

But there is another way to help treat depression: being mindful.

What exactly does “mindfulness” mean? More importantly, how does it work?

Contrary to popular belief, being mindful is not simply meditation; although meditation can certainly be one aspect of the practice. Two words can describe mindfulness quite well: being present.

Mindfulness means being present within your mind, your body, and your relationships. Not only can practicing mindfulness help treat depression by reducing the symptoms, it’s a good practice in general.

Let’s delve into each one.

Being present within your mind

Negative and depressive thoughts are often continuous – one negative thought breeds another, then another. In other words, human beings’ brains are often on auto pilot. This means that it’s very easy to allow negative thoughts to permeate and, as a consequence, the afflicted person is caught up on a cycle of negative thinking.

When we consciously turn our autopilot off and direct our thoughts onto something positive and productive – a task, work, or other activity – we redirect our thinking and, in effect, change our moods!

Being present within your body

Tension, shortness of breath, sweaty palms, a tight stomach – these are all physical symptoms of depressive and negative thoughts. Through evolution, our bodies have adapted to threatening situations by heightening our awareness of them. This is also known as “fight or flight.”

By monitoring and controlling your breath, stretching your body, or using another activity such as mindful walking or yoga, you focus your body and mind on the activity and off of your autopilot.

A brief, three-minute breathing activity has been found to be remarkably effective in helping treat depression and negative thoughts. The reason is that people who experience troubling thoughts are often unmotivated and pessimistic. It’s as simple as focusing on your breath, and only your breath, for three minutes.

So find a quiet spot, set a timer, and breathe!

Being present within relationships

We live in a world with a lot of people – I know, revolutionary stuff here, right?

Well, mindfulness can help strengthen our good relationships and bring healing to our bad relationships – or just a bad situation. That concept may indeed be revolutionary for some of us.By bringing more attention to relationships, we can more deeply appreciate the precious time with the people we love and care for – in every situation, every time, everywhere.

For instance, when eating a meal with your significant other – just absorb them. Look them in the eyes and talk. Forget everything else – this is the opportunity to create small memories.

When disputing with someone, subdue your impulse to argue and just listen. Empathize and understand them, and then come to a solution. This will improve the situation, and you may just make a new friend.

The take away is this: just be present. Something amazing may happen.

Positive affirmations are beginning to trend, and not just in the self help world. Everyday people are using positive thoughts to change their life for the better. That’s because research is emerging with proof that how you live your life is largely determined by our internal self talk throughout the day. For most of us, unless we have rewritten our subconscious with positive affirmations, negative preprogramming (from when we were a child) replays in our minds.

Research has shown that positive affirmations can have many benefits, such as improved reduced stress and improved health. Affirmations can even help you improve in a variety of life settings.  There are many reasons why positive affirmations are important – and if you don’t make a habit of repeating them,  they’re easily lost.  What we repeatedly focus on expands.

It’s time to program new thoughts and habits with the positive affirmations below to help bring you what you DO want!

Here are 24 Positive Affirmations to Help You Build Positive Self-Talk and Self Love

1. All is always well. 
2. I am confident and capable.
3. I attract positive people in my life.
   
4. I know who I am and I am enough.
5. The positive energy around me is continuously expanding.
   
6. I choose to be present and mindful right now.
7. I am grateful for my miraculous life.
   
8. I choose to use positive affirmations that serve me.
9. I fulfill the promises I make to myself and others.
   
10. I love sharing my happiness with everyone around me.
    
11. I feel energetic and so alive.
    
12. I am in control of the way I respond to the behavior of others.
13. I have the will. I have the way.
    
14. I am love, peace, hope, joy, truth and positive, radiant light!
15. I forgive and release. I am filling my heart and mind with love.
    
16. All of my needs are met. I thrive from where I am right now.
    
17. I inhale positivity and exhale negativity.
    
18. I fuel my body with health and activity.
    
19. I am talented, creative and successful.
    
20. Like the waves of an ocean, peace washes over me; cleansing and rejuvenating my spirit.
    
21. I choose to reach for a better feeling.
    
22. I grow stronger every day.
    
23. I speak kindly to myself and others. 
24. My life is unfolding perfectly.

BONUS: I choose to see everyone as an opportunity and search for solutions.

THE JOURNEY OF SELF LOVE THROUGH POSITIVE AFFIRMATIONS

How to make positive self-talk a habit:

If affirmations don’t come natural to you, no worries. Put up post-it notes around your house where you’ll see them often, especially on your mirror where you will see them every day.  It’s critical that you constantly remind yourself of your favorite positive affirmations every day, in all situations until they become a habit. Making positive affirmations a natural self talk will allow you to become the best version of yourself. Shine ON!

Have you had success with positive affirmations? Let us know in the comments!

Sometimes, happy people are glaringly obvious. They have “pep in their step,” are often smiling, rarely complain, and won’t say a bad thing about anyone.

What’s that extra special element that they have that most people don’t?

Certainly, it appears there are some obvious things like genetics, upbringing, birthrights, money, fame (although both can be a downfall for many), a good job, a beautiful family, etc. But, none of these guarantee happiness.

Most happily contented people have very unobvious reasons that create happiness in their life.

Here is a list of 7 things that make most happy people, well, happy. 🙂

7 Habits Happy People Have (But Never Talk About)

1. These folks don’t need acceptance.

In our culture, it’s often about your “inner circle.” It’s not what you know; it’s who you know.

Right?

Wrong. For many with a joyful spirit, they are simply themselves, and through their infectious, radiant energy they attract other positive people.

Happy people don’t need to fit in with the crowd or change so that others will like them. They live and are guided by who they truly are and don’t need others to accept them.

2. Happy people embrace the temporary.

Happy people enjoy the ride and accept the bumps in the road that come along with it. They do so because they know that life is short and that things always work out. Besides, they are too busy excitedly awaiting the next good thing to come along anyway.

Jobs, relationships, and circumstances all come and go. In the meantime, these people seek out their next adventure, learn and make the most of it.

3. Happy people refuse to be denied their dreams.

Happy people are not only gregarious, loving people, but they are also passionate about their dreams and tough-minded. They take hits in stride. They don’t settle for excuses or problems, they create solutions. Their dreams are far too important!

They deeply care about their hopes, dreams, and goals. Ask a happy person what they want out of life. Most times, they will have an immediate answer. Joy-filled people are driven, passionate and creative individuals with a positive end goal in mind that is usually for the betterment of not only themselves but for humanity and a better future.

One tip though. . . Don’t get in the way of that dream. They may take their smiling face off for a minute or two.

Well, maybe not. But, they surely won’t let you stand in their way.

4. Happy people embrace equality.

There are folks among us who have a pedestal and tend to look down on and criticize others. They look for other’s faults like theirs a reward for it, as Zig Ziglar once said.

But, truly joyful people are completely different. They treat other people as equals, regardless of differences.

Look at some of the revolutionaries that have lived amongst us. The Dalai Lama, Gandhi, Martin Luther King Jr., Mother Theresa… the list goes on. Do you notice a characteristic that is common among them all? They were ALL for equality. They were also optimistic and loving people who went to any level to help others.

We are all one, and happy people know it.

5. Happy people put themselves first.

Putting yourself first is important. Our society needs to re-evaluate the misconstrued belief about this. We aren’t referring to being selfish, greedy and “Numero Uno”.

We are talking about healthy self-care. Joyful people love and take care of themselves because that is the only way that they can show up for other people.

It’s true!

By constantly sacrificing your own needs, you cannot true and fully take care of others. Happy people know this and have to put themselves first once in a while to show their best selves and be of service to others.

6. Happy people don’t worry about money.

Many of the happiest people in the world are just average people with modest means. They take pleasures in the small, free things like the weather, their family and friends, good food, a good book, the ability to walk, clean water, and the list goes on…

Happy people understand that money is just a form of energy and there is always enough provided at all times. Money creates more freedom, but happy know that they truly don’t need money to be happy – it’s just an added bonus.

No matter how much they have, there is never lack – there is always enough. Happy people don’t talk about money problems, even if they have less than everyone else.

Most happy people don’t lust money. Lusting is greed. They may welcome more, but they don’t allow the worry for more to consume their life so much that they can’t enjoy where they are right now.

7. Happy people make small differences every day.

One of the greatest things about happy people is that they often do little things every day that make themselves and other people better and happier. They see humanity as something that needs to be improved, and they perform whatever deeds necessary to do so.

Happy people have daily habits that are positive and they strive to live every day this way, because they understand that overall small differences make a BIG difference. Joyful people truly enjoy making a difference. J

Ever notice when you are particularly giddy, you are more likely to leave a bigger tip, smile, or make someones day?

This is perhaps the best thing about these people: they make these small differences every day, all day.

They smile at the stranger looking down, they leave the tip for the waitress struggling to make ends meet, and they embrace and support the friend that is hurting.

The insightfulness of joyful people is truly something to behold, and it can be summarized easily: Happy people are consistently positive in all ways! 

Books are arguably the greatest gift that Mankind has even given to….well… Mankind. Long and short, fiction and non-fiction, e-book and paperback. Without a doubt, books have given us access into some the greatest minds ever – dead and alive, human and divine. Enter bibliotherapy

“Living your life is a long and dodgy business…and stories and books help. Some help you with the living itself. Some help you just take a break. The best do both at the same time.” – Anne Fine, author of “Goggle Eyes.”

It’s not so surprising, then, that doctors are prescribing reading to our fellow human beings. These patients suffer from depression, anxiety, and other mental and emotional problems.

Bibliotherapy Treats Depression

Of course, we think of “treatment” for mental illness as someone on a therapist’s couch. Or, we envision some expensive, over-the-top advertisement for the latest prescription drug. Then again, you may see a picturesque treatment center surrounded by a lush garden and flowing water…

However, Bibliotherapy has been around longer than any of the aforementioned treatments.

But, you might wonder, what is the definition? We define bibliotherapy as the use of designated reading materials designed to facilitate the recovery of patients suffering from mental illness or emotional disturbance. Indeed, it’s a smart idea! However, it’s not a new one.

In fact, the ancient Greeks used to post a sign above their library halls with the words “healing place for the soul.”

Heck… what would Socrates and Aristotle know, anyways? Oh… yeah…the whole “laying the foundations of Western thought” thing…

But it’s not just some of the greatest minds of the ancient world. Fast forward to 2014. Indeed, you’ll find some of the world’s best academic institutions and mental health professionals singing Bibliotherapy praises.

In the United States, “reading therapy” began in many hospitals as a supplement to other types of treatments. Medical professionals determined that books with heavy emotional and intellectual emphasis had the ability to uplift and strengthen a patient – both mentally and physically. The stronger tie of the book to the patient’s circumstances, the more it seemed to help.

How Bibliotherapy is thought to work

Have you ever gotten “lost” in a good book? The same kind of feelings and interactivity between the reader and the book are what bibliotherapy is all about.

There are two elements of therapy at play in bibliotherapy – expressive and psychological. The expressive element of the therapy focuses on the healing nature of a book. On the other hand, the psychological element focuses on exactly the mental, emotional and internal relationship between the reader and the book.

In theory, bibliotherapy is more dependent upon the emotional interaction of the “book-reader” relationship than the actual intellectual understanding of the literature. A literary work’s worth is determined entirely by its ability to provoke a therapeutic reaction from the person.

In other words, the book needs to create some relief of certain emotional or mental pressures.

One of the main concepts of bibliotherapy is called universalization. And that is the realization that you are not alone in your thoughts or struggles. While going through any problem, a common feeling is that of isolation and hopelessness. In bibliotherapy, it’s crucial for an individual to realize two things: that they are not alone and that others have experienced the same problems and overcame them.

Who Bibliotherapy can help

The therapy is used to help people of all ages and with a wide range of emotional, mental, physical and social issues. Some of the problematic experiences that people have countered with Bibliotherapy include:

-Learning disabilities

-Addictions

-Bereavement

-Depression and anxiety

-General Stress

-Sexual, physical and emotional abuse

-Loneliness and isolation

-Financial problems

-Job loss

-Relationship problems

Types of Bibliotherapy

For advocates and therapists, there is one core belief: bibliotherapy requires some form of reading. Now, let’s set this common thread aside.

Of course, there are different beliefs and schools of thought on the type of book, amount of therapy required, and therapist involvement.

On one side, self-help books require almost no therapist involvement – the book itself is the catalyst of treatment. On the other end of the continuum, bibliotherapy serves as a therapeutic aid. And, the involvement of a therapist is crucial.

Usually, the type of therapy used depends upon the theoretical leanings of the therapist. In fact, there are two primary “schools” of thought for bibliotherapy: “cognitive” and “affective.”

Cognitive (thinking)

Therapists involve either no therapist or minimal therapist involvement. As the learning functions of a person are believed to be the main factor in treatment, therapy involves non-fiction works. And, all media works well–including apps with actionable learning outcomes. The main concern is the improvement of the reader’s problem-solving ability and mental functioning.

Affective (behavioral)

Therapists believe in the power of fiction to help people. Therapy places significant emphasis on the evocation of emotional responses through character interaction. Affective therapists believe that as a character works out a problem, the reader becomes emotionally involved; thus identifies with the struggles of the character and the resolution of the problem.

Where reading therapy has shown a tremendous amount of promise is with children. When experiencing difficulty and hurt, children are the most vulnerable. Tragically, these kids often have nowhere to turn and no one to help see them through.

On the positive side children are also very open to love, support, and guidance. Perhaps, just as important, children are also creative and open minded. Characters in literature often pop off the page for them, and they are very receptive to the message. This can help them tremendously in identifying with the character and the resolution of the problem.

Conclusion on Bibliotherapy

Books can touch our soul, strengthen our mind, and broaden our perspective. We identify with the words, the characters, and the human experience within the pages.

And so, anyone that has read a truly great book can speak to the fact that they can change your life.

Because reading a good book might bring some answers to difficult questions, our fellow humans in need benefit. Also, it may be useful in changing their hearts and healing their minds.

So, are you now interested in learning more? If so, check out the American Art Therapy Associates and the National Federation for Biblio/Poetry Therapy.

Some days turn out better or worse than others – that’s a fact. But ultimately, the way we feel about our life and ourselves has the biggest impact on the outcome of each day.  Happiness and confidence can create outcomes that exceed our expectations, like a continual ray of sunshine even on a cloudy day.

But, when we are down on ourselves, especially when we think we are not good enough, life can easily and quickly take a turn for the worse.  We can unexpectedly find ourselves entrenched in a deep, dark hole. When we repeatedly allow ourselves feel this way for days, weeks or even months at a time, it can have detrimental effects on our happiness, health, relationships, and careers.

That’s why it’s best to prevent a self-esteem slide. Sometimes the smallest bit of inspiration can help us turn things around when we feel we are not good enough.

Here is a quick list of 11 things to remember when you think you’re not good enough. Save this for yourself, you never know when you may need it and share it with others. Let’s put an end to the false reality of the negative belief, “you’re not good enough”!

11 Things to Remember When You Think You’re Not Good Enough

1. Life is about progress, not perfection. Strive for excellence!

Life is perfectly imperfect. Striving for perfection is not necessarily a bad thing – it makes you reach higher and work harder. However, it’s a goal that can be rather unattainable and you will always be working on being “perfect”. This may leave you feeling like you are “not good enough”, especially in a world where the race toward “perfectionism” usually involves losing who you truly are to emulate what others think you should be.

Instead, strive for excellence. Excellence is far superior and you can create the level of personal excellence that works for you and where you are.  Most of us are juggling so many tasks in so many areas that we cannot possibly perfect in every area and still be happy, but we attain excellence and it’s far more rewarding!

2. What you do right NOW can create a better outcome.

Nothing is written in stone unless it’s in the past. Even then we can change the way we perceive it. We can’t truly predict the future, because it’s ever-changing based on what we do right now.

The best way to move forward is to be present and put our full focus on the now in a positive manner. When we feel good about the things that are going well and display gratitude for what we have we allow for more of those good things to come to us.

The same is true when we focus on negative, however, positive thinking is much more powerful and reigns supreme. In fact, some say it is 1000x stronger. So, no matter what happened, be grateful you are still here to correct it and move forward. Take this time, even if it’s an eensy-weensy minute, and take a deep breath, focus on the good and allow yourself the ability to help create a better outcome.

3. Positive thinking is your birthright.

No matter what situation you are in, positive thinking can and will always come to your rescue if you allow it. The power of positivity is a gift to us from divine energy. Divine energy is nothing BUT positive energy.

If you want things to turn around for your highest good you must keep your faith, release fear, and keep your focus on solutions. Positive thinking is your birthright. It can always improve any situation, no matter how dire it may appear.

4. There is more RIGHT with you than wrong with you.

Even during your struggles, don’t forget to focus on your strengths. Too often our culture looks at each other’s “weaknesses” and wants to put a focus on improving them. While having a balanced mind, body and soul is important some of our weaknesses exist to balance some of our greatest strengths.

When we switch our focus to what is right about ourselves, we could probably write down a long list. In fact, if you need to do that exercise, do it! Focus on your strengths and what you do well. In the areas that you could improve, be reasonable with yourself and if it’s an area you truly believe you need to improve create action steps to do so. Either way, there IS more right with you than wrong with you.

5. Everyone makes mistakes!

The positive perspective and the real truth about mistakes are that they are an opportunity to teach us something and allow us to grow.  At times they can also point out our weaknesses so that we can grow stronger in that area. We are students here and mistakes are evidence we are trying and doing the best we can.

When we continually learn and grow from our mistakes we begin to see bigger success in our life, more fulfillment and true and lasting happiness. Success takes work and mistakes are part of that.

6. Remember you are exactly where you need to be right now.

It may not seem like it, but the entire Universe has orchestrated itself to create your life where it is right now.  It may not be where you want to be right now, but sometimes you have to go through a bit of bramble to get to the clover field.

So when you feel like you’ve failed or that you’ll never reach your goals, remind yourself that the Universe didn’t say no, it just said not yet. Continually remind yourself that you are in the perfect place right now, and continue moving forward in faith.

7. Be kind and gentle with yourself. You’re doing the best you can.

You don’t have to beat yourself up over not “getting there” fast enough, or as fast as the people you wish to be like. As long as you can come away at the end of the day knowing you gave it your all, that’s all anyone can truly do.  Your light is shining, no matter how small the flame.  Even if your flame is the smallest in the world, it will still cut through the darkest night.

You could even think of a flower garden.  Each flower blooms at its own pace and shows it’s unique beauty as it does so.  Continue reaching for the light, allowing yourself to be nurtured.  Much like the flower, your life will come into bloom as well.

8. You deserve your own unconditional love and forgiveness.

“Be gentle with yourself. You are a child of the universe, no less than the trees and the stars; you have a right to be here.”- Max Ehrmann

Begrudging yourself or holding on to negative thoughts about yourself will not bring you justice – the grief and pain will only end up affecting you.

Let go of the bitterness and resentment towards yourself or your situation. Let go of the negative feelings and remove the focus and attention to the unwanted. Forgiving yourself for making a mistake and allowing yourself to “love YOU no matter what” is wonderful. It will lead you to even more positive feelings of understanding, compassion, and empathy, allowing you to grow into a better experience.

9. There’s always a solution, keep looking!

Sometimes you might feel like you’ve reached the end of the road. Lucky for you, there’s always a small dirt path called faith that you can continue to follow when times get tough.

Follow a path of positive faith and just watch new solutions appear. It may be a simple solution, and it may only be a part of the solution that you need to put together. The puzzle pieces are always there – it’s up to you to put the picture in place.

10. The only comparing and competing you should be doing is with yourself.

As mentioned multiple times throughout this article, there’s no need to try to compete or catch up with those who are in your field.  Be the best version of YOU.  Be the change you want to see in YOURSELF.  Allow the future vision of YOU to be your hero.

11. You can’t always change things, but you can ALWAYS change the way you look at things.

The present moment was created as a collective manifestation of your past thoughts, words, and actions.  Sometimes, this can be so tough that you may feel like you’re not good enough to get through it, and if you’re reflecting on the reality that you’ve created, it may even make you feel like you’re not good enough to handle your co-creative ability.

The bottom line is that times can get tough – but there’s nothing wrong with believing you’re tougher.  Because when you believe you ARE good enough to create the life you desire, and you believe that YOU ARE good enough to make it through any situation.  When this happens, the way you look at things suddenly change, and before you know it, your reality positively changes with it.

Now, who was it that said you’re not good enough?