Finding Balance in Life’s Ups and Downs

By Tina Hallis, Ph.D.

4

5

Using our minds to change our brains

Positivity Broaden and Build

• See the bigger picture

• More creative

• Make better decisions/negotiations

• More resilient

• Build better relationships

Positivity – Barbara Fredrickson

What determines our positivity?

Circumstances

Genetics

How we think

The How of Happiness by Sonja Lyubomirsky

The Positivity Ratio

POSITIVE EXPERIENCES

Danger

1 2 3 6 11

Danger

Flourish

Wel

l-Bei

ng

OK

Barbara Fredrickson

NEGATIVE EXPERIENCES

Our emotions fluctuate

Average EmotionalLevel

The Emotional Toolkit: Seven Power-Skills to Nail Your Bad Feelings by Darlene Mininni

Worry – the Good & the Bad

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Things within our control

Thing outside our control

Worry never robs tomorrow of its sorrow, it only saps today of its joy – Leo Buscaglia

ACTIVITYMake a list of worries – good in column A and bad in column B.

How can you use the good worries?

Vicious cycle of stressful emotions

RELEASES CORTISOL

MORE SENSITIVE TO STRESSORS

LOSE PERSPECTIVE

SUPPRESSES CONTROL OF

CORTISOL

When stuck in a downward spiral -

Distract yourself!!

What did she mean by

that?

I can’t believe they said that

What a mess!!

What was that look?

I should have said -

Just breathe

Rich Material: Reminders to appreciate

Change your story

Adversity – describes the situation

Belief – your belief about that situation (your interpretation)

Consequences – resulting feelings and actions from that belief

Dispute – rethink your beliefs to provide better consequences (feelings)

The Positivity Ratio

Positive ExperiencesNegative Experiences

Danger

1 2 3 6 11

Danger

Flourish

Wel

l-Bei

ng

OK

Barbara Fredrickson

Gratitude Serenity

Interest Hope

Pride Amusement Inspiration

Look for the positive in your day

ACTIVITYThink of 2-3 positive things that have

happened in the past 24 hrs.

Add positive moments to your day

• Listen to a favorite song

• Talk to a friend

• Get outside

• Laugh (link)

• Smile

Savor the simple things

past present future

Mental nutrition

Notice what you feed your mind. . .

• TV/news shows

• Music

• Books/magazines

• Friends

• Internet sites

• TED Talks – (ted.com) “A Better You” playlist

TED: “A better you” playlistBrené Brown: The power of vulnerability

Amy Cuddy: Your body language shapes who you are

Richard St. John: Success is a continuous journey

Larry Smith: Why you will fail to have a great career

John Wooden: The difference between winning and succeeding

Kathryn Schulz: On being wrong

Ron Gutman: The hidden power of smiling

Matt Cutts: Try something new for 30 days

Tony Robbins: Why we do what we do

Andy Puddicombe: All it takes is 10 mindful minutes

Jane McGonigal: The game that can give you 10 extra years of life

2121

Golfdashblog.com

Practice

Choose what works for you

• Intentionally add positive moments

• Look for the positive in your day

• Savor the simple things

• Just breathe

• Use Rich Material to be a Benefit-Finder

• Change your story

• Distract yourself to avoid rumination

Expect set-backs

Time

Pro

gre

ss

Time

Pro

gre

ss

Reminders to stay positive

Password (IAG4MF2@)

Pictures/Quotes

Bracelet/ring

Weekly tips from The Positive Edge

Life circumstances

Work Situation

Our Perspective

What influences our work experience?

People

Policies/systems

Resources Genetics

How we think

Notice more than just the windows

When you change the way you look at things, the things you look at change – Wayne Dyer