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Start for freeBreaking the Cycle of Depression and Sparking Joy
As a licensed therapist, Emma McAdam emphasizes the significance of focusing on joy rather than just overcoming negative emotions. She points out that by concentrating too much on anxiety or depression, we inadvertently reinforce their importance in our brains. Instead, Emma proposes a proactive approach to cultivating joy, even in the wake of challenging times like the pandemic.
The Difference Between Joy and Happiness
Clinical psychologist Forest Talley clarifies that while happiness and joy are related, they are not the same. Happiness is characterized by bursts of pleasure, excitement, and satisfaction. In contrast, joy is a more profound, enduring state that brings inner peace and contentment. Joy isn't something that can be easily manufactured; it arises from creating the right conditions for it to flourish.
Overcoming the Depression Cycle
The depression cycle is a vicious loop where feeling bad leads to inactivity, which then diminishes motivation and increases feelings of sadness. To break this cycle, Emma suggests making tiny, manageable changes. Dr. Glenn Doyle advises tackling small portions of a task instead of being overwhelmed by the entirety. This approach can help pave the way for larger accomplishments and build motivation.
Motivation and Environment
Changing your environment can make it easier to adopt new habits and discourage old ones. Simple actions like moving your phone away from your bed or not keeping tempting snacks in the freezer can make a significant difference. Additionally, having an accountability buddy or support network can provide the necessary motivation to stick to your goals.
The Power of Tracking and Scheduling
A simple tracking system, such as a checklist, can be highly motivating. Scheduling activities with loved ones and not allowing yourself to cancel can also ensure that you follow through on plans that bring joy. Celebrating and acknowledging your accomplishments, rather than being self-critical, can increase your motivation for future tasks.
14 Ways to Increase Joy and Happiness
- Get Outside: Enjoy sunlight and outdoor exercise.
- Capture Beauty: Take daily photos of beautiful moments.
- Gratitude Practice: Write down what you're thankful for each night.
- Consume Positive Media: Follow uplifting news and social media channels.
- Turn Off Screens: Allow boredom to inspire creative activities.
- Reflect on Positivity: Write about and remember the good in your life.
- Serve Others: Find joy in helping people.
- Explore Your Values: Align actions with personal values.
- Engage in Enjoyable Activities: Include joy in your daily checklist.
- Connect with Others: Schedule time with friends and family.
- Find Humor: Laugh about life's challenges.
- Meditate: Explore meditation as a source of joy.
- Create: Make something with your hands.
- Plan for Joy: Track daily joy-inducing activities.
Emma encourages viewers to commit to a joy habit by tracking one joyful activity each day for a month. She asks her audience to share their plans for growing their 'joy muscles' and to report back on whether these actions have made their lives more joyful.
To delve deeper into Emma McAdam's insights and begin your journey towards a more joyful life, you can watch her full video here.
