December can bring complicated feelings due to the pressures of the holidays, the impending winter break, and a lack of sunlight as the year draws to a close. What can you do if you are feeling down?
While teaching in the hospital recently, I shared that it can be helpful to focus on the good — even when we are feeling down. A patient interrupted me and said, “That really works. Years ago, I was going through a really tough time, and I did that every day, and it helped me get out of it.”
In his book Hardwiring Happiness, Dr. Rick Hanson asserts that simply focusing on something good for 10-20 seconds a few times a day rewires the brain to be more aware of the positive.
In today’s world of social media posts showing only the most curated best aspects of everyone’s lives, it can feel extra hard when you are down, navigating hard times, or overwhelmed. What could committing to a few 10-second bursts of positivity mean for you this week? Here’s a simple three-step process to explore at this time (and beyond!):
Notice when something makes you smile or when you witness someone being kind. Take the situation in by simply paying attention to it for just 10-20 seconds. What made you smile or what did you witness? How did it make you feel? Just stay with that experience for a few more seconds.
Savor the feeling of being present when something good happens. One way to amplify the impact of the experience is to record it. Take a picture of the cute dog that made you smile or jot down a description of an experience that made you feel good. Writing down that patient’s insight about how focusing on the good lifted him out of tough times allowed me to re-experience that profound moment all over again. Keep your snapshots or list of good things you notice so that you can revisit them later. Consider sharing them with a close friend or family member so that you can re-experience them.
Check-in with how this practice makes you feel. If focusing on the good makes you feel better, make it a habit. It’s mid-December, the days are short, and life is hectic. What if you commit to extending this practice through Valentine’s Day? What might change in how you feel day to day?
Give this a try and let us know what you notice!