5 Ways to Train Your Brain to Be Optimistic

by KAIA ROMAN

Are you an optimist or a pessimist? While it may seem like the answer lies within your outlook and attitude toward life, it actually has a lot to do with the chemical processes in your brain. If you find yourself being negative more often than you’d like to, here’s something you can feel good about: Optimism can be trained!

Just like any other habit that your brain learns through repetition, when you frequently practice positive thoughts, your brain will be primed to keep them coming — thanks to the formation of neural pathways.

Studies show that optimists are happier, more creative, faster at solving problems and have increased mental alertness as compared to pessimists. Optimists also have less cortisol (stress hormone) and more serotonin (mood-boosting neurotransmitter) flowing through their systems.

Sound good? Here are five ways you can start training your brain to be optimistic today.

1. Give Thanks

Thoughts of gratitude increase serotonin and decrease cortisol while also improving motivation and overall happiness. Start by writing down at least three things you’re grateful for each day.

This practice may evolve into a more regular awareness of things you’re grateful for, about which you can write in a notebook that you carry with you. The more often you focus on gratitude, the more optimistic your brain will become.

2. Pay It Forward

Acts of kindness boost the feel-good neurotransmitter dopamine. Even something as simple as giving someone a smile or a compliment can leave you both feeling a burst of happiness.

Challenge yourself to do at least one kind thing for someone else each day, such as sending a thank-you email, buying a stranger’s cup of coffee or donating to the cause of your choice. You’ll reap more benefits than just good karma.

3. Laugh Out Loud

Laughter really is the best medicine. Belly laughs induce serotonin production, calming the amygdala (the brain’s stress center). Spend time with funny friends, put on one of your favorite comedies or even try laughter yoga. Regardless of how you get your laughs, just make sure you’re getting them often.

4. Mind Your Words

Catch yourself when you start to complain. This is challenging, especially if complaining is a common habit you’ve cultivated. But remember your mom’s sage advice: “If you don’t have anything nice to say, don’t say anything at all.” So choose your words carefully. You may be surprised how quickly cutting out complaining turns your outlook around.

5. Get Sweaty

Exercise elevates endorphins, serotonin and other pleasurable brain chemicals while simultaneously reducing cortisol. For best results, increase your heart rate for at least 20 minutes each day.

If it’s hard to find time to hit the gym, there are many exercise videos you can follow online. There are even routines you can do while standing next to your desk. The main objective is to break a sweat, and do it daily.

Who’s in? Let me know how your outlook — and your life — changes after putting these practices into place. I’m optimistic that you’ll see a big difference.
What Do YOU Think?

Have you cultivated some happiness yourself? If so, how’d you do it? Have you tried any of the methods above? (And no complaining that getting happy is too hard!)


reprinted from Livestrong.com

5 Tips for Active Families

Make Active Play Fun for the Entire Family!

Allow children to help choose and plan how the family will be physically active. Be sure to focus more on fun, not on performance or competition.
Just rewards!

Praise children when they are active. Compliment their creativity and enthusiasm for movement.

Walking field trips! Combine physical activity with adventure by taking walks of discovery. Go to Track Trails website for tips on having a successful family hike in the great outdoors - or a Backyard Adventure right outside your doorstep!

Don't eliminate! When playing tag games, design strategies for children to re-enter the game quickly by performing a specific movement. This will ensure continuous activity and reduce the level of competition.

Repetitive motion! Children like things that are familiar. Repeat favorite activities often, adding slight variations. Allow your kids to have a dance party with their favorite music!

Have fun family physical activity days! Plan a fun-filled physical activity that the entire family can enjoy. Have family members take turns choosing the activities.

Make Moving a Priority!

Set aside time daily or throughout the week when the entire family can be physically active together. Try doing something before or after dinner or on weekends. Plan a weekly Family Fun Night that includes riding bikes, swimming, or dancing.

Moving on a Budget!

Plan activities that require little or no equipment like walking, jumping rope, playing tag, or dancing. Learn and explore parks, hiking trails, biking trails, swimming pools, tennis courts, and community centers in your area that can provide low-cost opportunities to be physically active.

Be Active inside and outside!

Spend time outdoors and be prepared for all weather conditions. There are a lot of activities your family can enjoy in the rain, mud and snow!

Inside
1. Don't melt when it rains! Look for indoor opportunities for physical activity on days that the weather doesn't permit outdoor play. Dance to the children's favorite music.

2. Make the most of your inside space! Move furniture like tables and chairs to maximize the area that is available for physical activity.

3. Provide materials and tools that help your imagination soar: have an indoor snowball fight with clean socks, make a pillow fort and knock down when you are done playing with, or make a pillow pile to jump into.

Outside
1. It is OK to get dirty! Playing in the dirt and digging for treasures may be messy, but it helps children to move, haul, and explore the world around them.

2. There is no bad weather, just bad clothing! If you know it is cold wear a coat, if you know it is raining wear rain boots, etc. As long as you are prepared for whatever is going on out there, you can enjoy being active outside

3. Use the great outdoors as your gym? Allow children to explore the great outdoors; turn over rocks, climb trees, dig in the dirt, run in the sand, etc.

Get active with other families.

Meet up at playgrounds, the community pool, or a local trail. Host active birthday parties to help friends enjoy and benefit from being active as well.

Peer review! Without comparing skill level or encouraging competition, encourage children to model one another's activity. Compliment cooperation, helping and sharing games that include physical activity.

Play lots of activities with friends like...
Dancing to music
Playing games, like tag and hopscotch
Playing outside

Create an active playgroup. Get a group of moms together and decide on a day and time to meet up and be active together. Visit a new playground each week, take a short hike or meet at the community pool.

Plan active birthday parties. Get out the sprinkler or slip-and-slide and let the kids enjoy playing together. Have the party at a playground, splash pad, or other location where kids can celebrate together and get some PHYSICAL ACTIVITY!

Join active clubs and groups! There are many mommy groups that support Physical activity across NC like Stroller Strides, Play and Learn Groups, etc. Check out your local newspaper, family publications or ask some other moms for a listing of groups in your area.

reprinted from beactivekids.org