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Biofeedback and Mental Health

6/9/2024

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Biofeedback is a mind-body technique that involves measuring a person's physiological functions, such as brain waves, heart rate, breathing patterns, muscle activity, and skin temperature, and providing real-time feedback to help them gain awareness and control over these processes. This approach has been increasingly recognized as a valuable tool in the management of various mental health conditions, including anxiety, depression, and stress-related disorders.One of the primary benefits of biofeedback in mental health is its ability to promote relaxation and reduce physiological arousal associated with anxiety and stress. By learning to control their physiological responses through biofeedback training, individuals can develop coping strategies to manage symptoms of anxiety, panic attacks, and stress-related conditions more effectively. Several studies have demonstrated the efficacy of biofeedback in reducing anxiety symptoms, lowering heart rate and blood pressure, and improving overall emotional regulation (Lehrer & Woolfolk, 2007; Yucha & Montgomery, 2008).

Biofeedback and Depression
Biofeedback has also shown promise in the treatment of depression. Research suggests that individuals with depression often exhibit dysregulation in physiological processes, such as heart rate variability and brain wave patterns (Kemp et al., 2010). By providing feedback on these physiological markers, biofeedback can help individuals with depression gain greater awareness and control over their physiological states, potentially alleviating symptoms and improving mood regulation. A meta-analysis by Linden et al. (2012) found that biofeedback interventions were effective in reducing depressive symptoms, particularly when combined with cognitive-behavioral therapy.Furthermore, biofeedback can be a valuable adjunct to traditional psychotherapy approaches, enhancing the effectiveness of treatment and promoting self-regulation skills. By incorporating biofeedback into therapy sessions, mental health professionals can provide clients with tangible feedback on their physiological responses, facilitating greater self-awareness and enabling them to practice and reinforce coping strategies learned in therapy (Frank et al., 2010). Biofeedback has emerged as a promising complementary approach in the field of mental health, offering a non-invasive and empowering way for individuals to gain insight into their physiological processes and develop self-regulation skills. By promoting relaxation, reducing physiological arousal, and enhancing emotional regulation, biofeedback can be an effective adjunct to traditional psychotherapy interventions for conditions such as anxiety, depression, and stress-related disorders.

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Biofeedback & Trauma/PTSD

6/9/2024

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Trauma and post-traumatic stress disorder (PTSD) can have profound and long-lasting effects on an individual's mental and physical well-being. Biofeedback has emerged as a promising adjunctive treatment approach for individuals struggling with the aftermath of traumatic experiences, offering a non-invasive and empowering way to manage the physiological and psychological symptoms associated with trauma and PTSD.One of the primary benefits of biofeedback in the context of trauma and PTSD is its ability to promote relaxation and reduce physiological arousal, which is often a hallmark of these conditions. Individuals with PTSD frequently experience heightened physiological responses, such as increased heart rate, muscle tension, and respiratory distress, even in the absence of immediate threat (Tan et al., 2011). Biofeedback training can help individuals become more aware of these physiological changes and learn techniques to consciously regulate their body's stress response, thereby alleviating physical symptoms and promoting a sense of control.

Biofeedback and Cognitive-Behavioral Therapy for Trauma
Biofeedback is often used in conjunction with cognitive-behavioral therapy (CBT), a well-established and evidence-based treatment for PTSD. When combined with CBT techniques, such as exposure therapy and cognitive restructuring, biofeedback can enhance the effectiveness of treatment by providing tangible feedback on the physiological impact of trauma-related thoughts and emotions (Tan et al., 2011). This feedback can help individuals better understand the mind-body connection and reinforce the coping strategies learned in therapy, ultimately promoting more effective emotional regulation and symptom management.Furthermore, biofeedback can be particularly beneficial for individuals who have experienced trauma and may be hesitant or resistant to traditional talk therapy approaches. By focusing on physiological processes, biofeedback offers a non-threatening and non-judgmental way to engage in treatment, gradually building trust and self-awareness (Zucker et al., 2009).

Efficacy of Biofeedback for Trauma and PTSD
Numerous studies have demonstrated the efficacy of biofeedback in reducing symptoms of trauma and PTSD. A meta-analysis by Tan et al. (2011) found that biofeedback interventions were effective in reducing PTSD symptoms, with effect sizes comparable to those of cognitive-behavioral therapy and medication.In a randomized controlled trial by Zucker et al. (2009), individuals with PTSD who received biofeedback-assisted exposure therapy showed significant reductions in PTSD symptoms, anxiety, and depression compared to a control group receiving exposure therapy alone. Similarly, a study by Lande et al. (2010) found that biofeedback was effective in reducing PTSD symptoms and improving emotional regulation in veterans with combat-related PTSD.While the number of biofeedback sessions required may vary based on the individual's condition and severity, most studies report significant symptom reduction after 8 to 12 sessions of biofeedback training (Tan et al., 2011). Biofeedback has proven to be a valuable adjunct to traditional psychotherapy approaches, offering a non-invasive and empowering way for individuals to gain insight into their physiological processes and develop self-regulation skills for managing the effects of trauma and PTSD.

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Biofeedback and Anxiety

6/9/2024

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Anxiety disorders are among the most prevalent mental health conditions, affecting millions of individuals worldwide. Biofeedback has emerged as a promising non-pharmacological intervention for managing anxiety symptoms, offering a safe and empowering approach to treatment. Numerous studies have demonstrated the efficacy of biofeedback in reducing physiological arousal, enhancing self-regulation, and promoting relaxation in individuals with anxiety disorders.One of the primary mechanisms through which biofeedback helps alleviate anxiety is by providing real-time feedback on physiological markers associated with the body's stress response, such as heart rate, muscle tension, and breathing patterns. By becoming aware of these physiological changes, individuals can learn to recognize and control their body's reactions to anxious thoughts and situations. Through biofeedback training, they develop coping strategies like deep breathing exercises and progressive muscle relaxation, which can effectively lower physiological arousal and alleviate physical symptoms of anxiety (Wheat & Larkin, 2010).

Biofeedback and Cognitive-Behavioral Therapy
Biofeedback is often used in conjunction with cognitive-behavioral therapy (CBT), a well-established and evidence-based treatment for anxiety disorders. When combined with CBT techniques, biofeedback can enhance the effectiveness of therapy by providing tangible feedback on the physiological impact of cognitive restructuring and exposure exercises (Schoenberg & David, 2014). Individuals can observe the direct connection between their thoughts, emotions, and physiological responses, facilitating a deeper understanding of the mind-body connection and reinforcing the cognitive and behavioral strategies learned in therapy.Furthermore, biofeedback offers a non-pharmacological approach to anxiety management, which can be particularly beneficial for individuals who prefer non-medication treatments or experience adverse side effects from anxiety medications. By actively participating in biofeedback training, individuals gain a sense of control over their anxiety symptoms, fostering a sense of empowerment and self-efficacy in managing their condition (Yucha & Montgomery, 2008).

Efficacy of Biofeedback for Anxiety Disorders
Numerous studies have demonstrated the efficacy of biofeedback in reducing symptoms of various anxiety disorders, including generalized anxiety disorder (GAD), panic disorder, and post-traumatic stress disorder (PTSD). A meta-analysis by Schoenberg and David (2014) found that biofeedback interventions were effective in reducing anxiety symptoms, with effect sizes comparable to those of cognitive-behavioral therapy and medication.In a randomized controlled trial by Reiner (2008), individuals with GAD who received biofeedback training showed significant reductions in anxiety symptoms, physiological arousal, and negative thought patterns compared to a control group. Similarly, a study by Tan et al. (2011) found that biofeedback was effective in reducing panic symptoms and improving quality of life in individuals with panic disorder.While the number of biofeedback sessions required may vary based on the individual's condition and severity, most studies report significant symptom reduction after 6 to 12 sessions of biofeedback training (Wheat & Larkin, 2010). Biofeedback has proven to be a valuable adjunct to traditional psychotherapy approaches, offering a non-invasive and empowering way for individuals to gain insight into their physiological processes and develop self-regulation skills for managing anxiety.

Biofeedback therapy can help with anxiety disorders in several ways:

1.         It promotes relaxation and reduces physiological arousal associated with anxiety. By providing real-time feedback on physiological markers like heart rate, muscle tension, and breathing patterns, individuals learn to recognize and control their body's stress response. Through techniques like deep breathing and progressive muscle relaxation, they can consciously lower their arousal levels and alleviate physical symptoms of anxiety.
2.         It enhances self-regulation and emotional control. Biofeedback training helps individuals become more aware of their physiological reactions to anxious thoughts and situations. This increased self-awareness allows them to identify and modify maladaptive thought patterns and behaviors that contribute to anxiety. Over time, they develop better emotional regulation skills and coping strategies to manage anxiety triggers.
3.         It can be combined with cognitive-behavioral therapy (CBT) techniques. Biofeedback is often used as an adjunct to CBT for anxiety disorders. The physiological feedback provided during biofeedback sessions can reinforce the cognitive restructuring and exposure exercises used in CBT, making the therapy more effective. Patients can observe the direct impact of their thoughts and emotions on their physiology, facilitating a mind-body connection.
4.         It offers a non-pharmacological approach. For individuals who prefer non-medication treatments or experience adverse side effects from anxiety medications, biofeedback provides a safe and non-invasive alternative or complementary therapy. It empowers individuals to actively participate in their treatment and gain control over their anxiety symptoms.
Numerous studies have documented the efficacy of biofeedback in reducing symptoms of generalized anxiety disorder (GAD), panic disorder, and post-traumatic stress disorder (PTSD). While the number of sessions required may vary based on the individual's condition and severity, most studies report significant symptom reduction after 6 to 12 sessions of biofeedback training.

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Environmental Toxins and Mental Health

6/9/2024

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Recent research suggests that exposure to various environmental toxins may have a significant impact on mental health. Environmental toxins refer to a wide range of chemicals, pollutants, and contaminants that can be found in the air, water, soil, and consumer products)\. Numerous studies have linked exposure to these toxins to an increased risk of developing mental health issues, such as depression, anxiety, and cognitive impairment.

Environmental toxins represent a diverse array of substances, including heavy metals, pesticides, air pollutants, mold, and industrial chemicals, which can have detrimental effects on both physical and mental health. Research suggests that exposure to certain environmental toxins may increase the risk of mental health disorders such as depression, anxiety, attention-deficit/hyperactivity disorder (ADHD), and neurodevelopmental disorders. For example, heavy metals like lead and mercury have been associated with cognitive impairments, behavioral problems, and mood disturbances, particularly in children whose developing brains are more vulnerable to their toxic effects.

Additionally, exposure to environmental toxins during critical periods of brain development, such as prenatal and early childhood stages, can have lasting impacts on mental health outcomes later in life. The mechanisms underlying the relationship between environmental toxins and mental health are multifaceted and may involve disruptions in neurotransmitter systems, oxidative stress, inflammation, and alterations in gene expression patterns. Chronic inflammation and oxidative stress can damage brain cells and disrupt neural pathways, contributing to the onset and progression of mental health problems. Vulnerable populations, such as children and those with pre-existing mental health conditions, may be particularly susceptible to the negative mental health effects of environmental toxin exposure. It is encouraged to limit your exposure to environmental toxins, through lifestyle changes, which can be an important in protecting your mental well-being.

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Metabolic Health and Mental Health

6/9/2024

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A Vital Connection The relationship between metabolic health and mental health is gaining attention as researchers uncover how metabolic dysfunction impacts the brain, influencing mood, cognition, and overall mental well-being. The Link Between Metabolic and Mental Health . Shared Pathways: Metabolic disorders like obesity, diabetes, and insulin resistance are closely linked to mental illnesses such as depression, anxiety, and schizophrenia. For instance, insulin resistance can double the risk of depression, even in those without prior mental illness. Bidirectional Relationship: Poor mental health can lead to unhealthy behaviors like overeating or inactivity, which worsen metabolic conditions. Conversely, metabolic dysfunction contributes to brain inflammation, oxidative stress, and hormonal imbalances that fuel psychiatric disorders. Energy Deficits in the Brain: Emerging research suggests that mental illnesses may stem from metabolic energy deficits in the brain’s mitochondria, affecting neuroplasticity and neurotransmitter balance.

Key Findings from Research
• High glucose levels, low HDL cholesterol, and elevated triglycerides are associated with increased risks of depression and anxiety.
• Over 40% of individuals with severe mental illnesses also have metabolic syndrome.
• Nutritional therapies like ketogenic diets have shown promise in improving both metabolic and mental health outcomes. Practical Steps for Improvement
• Dietary Changes: Focus on whole foods while avoiding refined sugars and processed carbohydrates.
• Exercise: Regular physical activity improves both metabolic markers and mood.
• Sleep Hygiene: Quality sleep regulates both metabolism and emotional stability.
• Medical Interventions: Addressing insulin resistance or other metabolic issues can alleviate symptoms of treatment-resistant mental illnesses.

Understanding the interplay between metabolic health and mental health opens new avenues for prevention and treatment. By prioritizing lifestyle changes and targeted interventions, individuals can improve not only their physical health but also their emotional well-being.

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The Space in Between: How Developing Neutral Thinking Can Bring Us More Contentment

6/9/2024

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(Originally published in West Georgia Woman Magazine October 2018)

When we are not “happy” most often we think something must be wrong. Our minds will race and wander, churning up thoughts that ultimately push us toward thinking negatively. Alas, this mentality leaves little room for what lies in the middle. The space between happiness and sorrow, joy and pain. This is our neutral space. Feeling neutral, okay or just fine is undervalued in our society. Remaining neutral or turning a negative thought into one that is neutral, seems foreign to many. “Think happy thoughts” we are told. “Be more positive”, they say. However, this approach is inauthentic because it is not very realistic. Going from negative to positive is a big leap, but going from negative to neutral is more attainable. If we can turn our mindset to the space in between, we are much more likely to find contentment, peace and perhaps even positivity. I frequently remind clients that every occurrence is neutral, until we put meaning and emotion to it. Our life experience, spiritual perspective, temperament, and health will inevitably shape our emotions. Even the weather, current season, or time of day can determine the meaning we obtain. A tornado can be terrifying to someone in its path, exhilarating to a storm chaser or simply a “weather event” to a meteorologist.

Our thoughts really do help create our reality.
According to the Anxiety and Depression Association of America, anxiety disorders are the most common mental health struggles in the United States, affecting 18% or approximately 40 million adults. Although anxiety disorders are very treatable, only 36% of those diagnosed actually get treatment. Many who struggle with anxiety disorder also battle depression. Given enough time to ourselves we are more likely to think ourselves into a funk or a high-speed worst-case scenario thought train. Consciously bringing our thoughts back to center can help maintain a more even keeled mindset, and we are then less likely to become anxious or depressed. Neutral thoughts can effectively help us manage symptoms of depression and anxiety.

Pay attention to your thoughts.
We have a running dialogue in our mind all day long. While we cannot always control the thoughts that come up, we can control what we do with those thoughts. “Are my thoughts mostly negative?” Many would say yes. Intentionally tracking your thoughts, and then turning those negative thoughts to something more neutral is the goal. For example, if the thought that arises is, “I always make dumb decisions”, the neutral thought might be “I didn’t think this through very well” or “I made a mistake this time, but I can learn from it”. Our inner dialogue and negative thinking are habits. In order to change a habit, we must be intentional about making small changes that we can consistently adhere to. From this neutral space you will find it much easier to maintain what the Buddhists call equanimity and have the ability to work from a space of possibility instead of limitations. When we limit ourselves to only happy or some form of not happy, we close off the opportunity to flow through a state of balance, compassion and peace.

Paths to the space in between
How do I cultivate a more neutral mindset? As mentioned earlier, tracking your thoughts and consciously making an effort to reframe those thoughts into something more neutral is an effective way to find this middle space. Research also indicates that the ancient practice of mindfulness meditation prayer can also be highly beneficial in creating a calmer, more centered mindset. Studies have shown that mindfulness meditation can assist with an array of conditions both physical and mental. Research done with functional MRI’s show that the brain actually changes its activity in the amygdala, where our fight or flight instincts stem from, when subjects regularly used mindfulness meditation. Before and after MRI scans of the research subjects showed a significant reduction in activity in this area of the brain after 8 weeks of mindfulness meditation training. To begin to practice mindfulness meditation, start by sitting quietly and focusing on your body. Pay attention to the feelings that arise, be curious about those feelings without attaching to them. Next allow your thoughts to come up, but again, don’t attach to them, allow them to be what they are. Some people find it helpful to incorporate a visualization of their thoughts such as clouds passing by, waves in the ocean, or bubbles popping. All of this sounds much easier than it is for most of us. Practice and consistency are the key. There is also a variety of mobile apps and Bluetooth wellness devices available to assist with learning and practicing mindfulness meditation, as well as some that also help track heart rate, deep breathing, focus and relaxation.

Neutral is not apathy, it is openness.
Not attaching to an emotion, thought, situation, outcome, or mood, and maintaining some sense of neutral will allow us the space to reflect and respond more appropriately. It is normal to think and feel when things happen. It is what you DO with those thoughts and feelings that matter. Don’t try to put a happy face on a sad day. When we resist things, we wind up making them bigger. Detachment or non-attachment is simply letting go of our outcomes and expectations. By being selective about using emotion energy we are better able to make choices that will bring us a better sense of inner peace. Some things we cannot control. Accepting what we cannot control and paying attention to what we can will make a big difference in finding a more neutral attitude. Letting go does not mean we don’t care, it is simply realizing that we only have control over so much. Remembering that everything is temporary, including emotions, will help free us from the prison of whimsical thoughts and feelings. Thoughts, feelings and emotions are like passing clouds or cars on the highway. Deciding to find a place in the middle will help us find more joy and feel less pressure to “be happy.”

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Breaking the Anxiety Habit

6/9/2024

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(Originally published in West Georgia Woman Magazine, July 2017)

It’s no secret that people are more anxious now than ever before. Reported levels of anxiety have been steadily on the rise since the end of World War II, and today, anxiety disorders make up the most prevalent mental health disorders worldwide, affecting about 40 million adults age 18 and above in the United States and 1 in 8 children.

That’s 18% of the population that suffers from one or more of the many disorders that fall under the umbrella of anxiety, including generalized anxiety disorder, social anxiety disorder, panic disorder, obsessive-compulsive disorder and specific phobias.

Women are twice as likely as men to develop an anxiety disorder, and anxiety disorders often set it much earlier for women than men.

The good news is that anxiety is highly treatable, however, only about one-third of those who suffer from it seek and receive treatment. While the severity of anxiety levels can vary quite a bit from person to person, and more debilitating cases require medication and professional treatment, there are a number of ways we can manage general symptoms of anxiety on our own.

We can manage our anxiety, but it’s a process, and an important part of that process is understanding why we get anxious and where our anxiety is coming from.

So why do we get anxious anyway?

As humans, our brains are wired to look for what we are missing in our environment. It’s a basic survival instinct. Think of the earliest humans, the hunter-gatherers who constantly had to be aware of what the next thing they needed for survival was, whether that was food, water or shelter.

The physical symptoms of anxiety we experience stem from this same survival instinct. When we encounter a threat, real or perceived, a part of our brain called the amygdala starts releasing stress hormones (adrenaline and cortisol), triggering the familiar fight-or-flight response: increased heart rate, quickness of breath and tense muscles. In women, this response is triggered more readily and stays active longer than in men, which is part of the reason women are more prone to anxiety problems.

When we really are faced with danger, this response is a good thing; it helps us get out of harm’s way or defend ourselves. Even in non-life-threatening situations, these hormones can actually help us perform better and improve our lives. A big job interview or presentation may have our stomach in knots, but the instinct to protect ourselves motivates us to prepare, and the adrenaline rush can give us the energy we need to perform under stressful circumstances.

But too much of these hormones can have negative effects on our bodies, such as higher blood pressure, sleep problems, appetite problems, difficulty concentrating, weight gain and even stroke.

Even though this fight-or-flight instinct is critical for survival, sometimes our brains can get stuck in this place of searching for what is missing and worrying even when we aren’t in immediate danger. This way of thinking becomes a habit we don’t even realize we are developing until we are already so comfortable with it that it can almost seem scary and unfamiliar not to be in a place of constantly thinking about what needs to happen, what could happen or what’s next.

We’ve essentially tricked our bodies into thinking we are in danger when we aren’t, and that’s when anxiety becomes a bigger problem.

How can we manage anxiety?

The key to managing anxiety involves changing our thinking patterns by challenging negative thoughts and training our brains to tone down that automatic fight-or-flight response and evaluate if the feelings of danger we are experiencing are serious or not.

It sounds difficult, and it can be, but it is possible with practice. Just as our brains have trained our bodies to be hungry or sleepy at certain times of the day, we can train ourselves to be less anxious.

Start by challenging negative thoughts and worries. Asking yourself questions can help put thoughts and situations into perspective and calm the mind. Next time you’re worried about something, ask yourself:

“What is my evidence for thinking that this could actually happen?” “What can I do to find out if my thoughts are true?” “Is there another way of looking at this situation?” “Is there anything positive about this situation?” “Will this matter a year from now?” “Is this a productive thought?” “Is thinking this way helping me achieve my goals?”
When we stop to question our thoughts, it not only gives us a sense of control over our thinking when we are feeling anxious, it also gives us the opportunity to step back and really reflect on the way we are thinking to identify where in our thought processes we can make changes to prevent these anxious thoughts from getting out of hand in the future.

Because a large part of anxiety involves trying to control things we can’t, and getting lost in infinite “what ifs?” another technique that can help is mindfulness. Practicing mindfulness can help us be present in the here and now and remind us that all we really can control is how we are handling this exact moment in time.

A popular and helpful exercise used to practice mindfulness is called grounding, which is done by taking a few deep breaths (inhaling through the nose and exhaling through the mouth) and identifying three things you can see, hear, smell and touch in your environment. Taking a moment to consciously identify these external things and be aware of our physical senses can help bring us out of our heads and back into the present moment.

Of course, we can’t rewire our brains overnight; these techniques have to be practiced and repeated often before they can become a good habit that replaces the harmful habit of anxious thinking that we have developed.

Along with these mental exercises, physical exercise has also been shown to improve anxiety levels and help with stress management. Regular exercise’s benefits to the body are well-known, but it also benefits the brain by improving cognition, concentration, alertness and mood.

Vigorous exercise also improves our ability to sleep well, which is another very important part of anxiety management. Trouble falling asleep (and staying asleep) is one of the most common anxiety-related problems, yet not getting enough sleep actually makes anxiety worse, creating a vicious cycle.

Setting and sticking to a relaxing bedtime ritual can help with sleep consistency. Avoid watching TV (that includes Netflix!) half an hour before bedtime to give the brain sufficient time to wind down before sleep. Watching the news or violent programming too close to bedtime only worsens anxiety and makes it harder to slow down a racing mind.

As attached as we are to our smartphones, staring at our screens too close to bedtime can also cause sleeping problems. Smartphone screens emit bright blue light which can interfere with the brain’s ability to make melatonin, the important hormone that lets our bodies know when it’s time to sleep. iPhone users should take advantage of a new feature called Night Shift that when enabled, automatically shifts the screen’s color temperature to a yellowish hue, which is more soothing on the eyes and brain.

Get into the habit of asking yourself “what am I doing to take care of me?” Whatever the answer is, whether it’s taking the time to read, daily meditation or long walks, do more of it. Self-care is a critical step toward taking control of anxiety.

What if there is a bigger problem?

Although many people who suffer from mild to moderate anxiety are able to function in social and professional situations, those who find that their anxiety is preventing them from performing simple daily activities should seek professional treatment, which may include medication.

Anxiety disorders are highly treatable, and seeking help is key to taking charge of your mental health and moving forward with your life. It may seem scary or intimidating to seek help, especially if you’ve never had experience with any sort of therapy or counseling before. Doing some research about treatment methods and knowing what your options are may help you feel more empowered. The Anxiety and Depression Association of America is a great online resource for learning about treatment options and even finding a therapist nearby.

None of the techniques mentioned in this article are 100% effective and they cannot replace professional treatment for those suffering from severe anxiety disorders. It is important to understand that everyone’s anxiety is different and not everyone responds to treatment in the same way or in the same amount of time.
Final thoughts:

Unlike illnesses such as the flu or pneumonia, anxiety can’t be completely eradicated. There is no true cure for anxiety, only methods designed to alleviate symptoms and techniques to keep it under control. Anxiety is very manageable, but because of the way the human brain is designed, it can never completely go away.

Simply being able to identify what triggers your anxiety and being aware of what physical symptoms you may experience before an anxiety attack can go a long way in preventing anxious thoughts from escalating into full-fledged panic attacks. The sooner you can recognize that an attack is coming, the sooner you can take measures to prevent it.

Stress is a part of life, and some anxiety is inevitable, but knowing how to manage those feelings and keep them from becoming a habit of thinking will help you stay in control of your thoughts and handle whatever life throws at you in the future. Remember that you have the power to take control of your anxiety and that you aren’t alone in your fight for peace of mind.

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Happiness vs. Joy: Finding Gratitude During Stressful Times

6/9/2024

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(Originally published in West Georgia Woman Magazine July, 2016)

Could striving for happiness actually be making us less happy in the long run?

We spend a lot of our time working toward things that we think will make us happy: pursuing a better-paying job, searching for an ideal spouse, saving up for that dream trip to Europe or a number of other experiences and material objects. However, once we achieve those things, the feeling of happiness we experience is often short-lived, and not as satisfying as we expected.

Even winning the lottery, something nearly everyone has fantasized about at one point or another, will not make you as happy as you might think. A classic 1978 experiment by researchers at Northwestern University and the University of Massachusetts asked people of two very different groups, recent lottery winners and recent victims of catastrophic accidents, to rate the level of pleasure they received from simple, yet enjoyable moments in life such as receiving a compliment or laughing at a joke. Surprisingly, both sets of people reported similar levels of happiness, with the paraplegic accident victims actually reporting slightly higher levels of happiness. Sure, the lottery winners probably experienced very high levels of happiness when they first heard their winning numbers announced, but happiness, like all human emotions, is temporary and eventually fades away.

Some psychologists have attributed this phenomenon to something called hedonistic adaptation, which suggests that everyone has their own individual baseline level of happiness. When something good or exciting happens, our happiness level increases, but only for a short time before reverting back to our baseline. It’s why we have a tendency to get tired of things that once made us happy, such as a new house or car, and desire to reach that same level of happiness again, by moving to an even bigger house or buying an even newer car.This pursuit of happiness is like being stuck in a hamster wheel. We’re constantly moving toward the next thing that will make us happy and never actually reaching a place where we can stop moving and say “I’ve made it! I’m happy!” That’s exactly why we should stop striving for happiness and strive for joy instead.

What’s the difference between happiness and joy?

Though they seem similar, there are some profound differences between these concepts. Perhaps the most significant difference between the two feelings is where they come from. Happiness is external. It is brought on by outside experiences, worldly pleasures, material objects, etc. Joy, on the other hand, is internal. It’s a state of mind. Joy has elements of many pleasant feelings, including happiness, but also contentment, hope and peace. Joy is happiness on a much deeper and more meaningful level. While happiness brings a smile to the face, joy brings warmth to the heart. Imagine coming into a large sum of money by chance, such as winning the lottery. How would you feel? Probably pretty happy! Now imagine that you just earned that same amount of money after working hard to start your own business doing what you love. You would feel joy. The end result is the same (the money), but it’s the way you get there that determines the final emotion you experience. As mentioned earlier, happiness is a temporary emotion, whereas joy tends to last much longer and have a deeper impact. You are likely to remember moments of joy more vividly than moments of happiness. A delicious meal at a restaurant will make you happy, but having the exact same meal prepared for you at home by someone very special to you will bring you joy, and you would likely remember the moment for much longer.

Joy does not always come from our own experiences, but the positive experiences of others as well. Seeing your child smile and laugh for the first time, or hearing a loved one’s exciting news would likely bring you a great sense of joy. That’s one of the best things about joy: it can be shared, and often becomes more powerful when shared with another.

How do we find joy during difficult times?

Life doesn’t always seem sunny and bright. There will inevitably be stormy days, and happiness is not always present amidst these life “storms” but joy can be. So what’s the key to finding joy in less than ideal circumstances? Practicing gratitude.

Sometimes being joyful means committing to having a positive outlook on life and an appreciation for the moment, despite the circumstances. Making a conscious effort to focus on what you have to be grateful for in life instead of what’s going wrong can actually increase that baseline level of happiness mentioned earlier and bring feelings of lasting joy.

Next time you’re stressed or unhappy with something in your life, stop and take a moment to think of three things you’re grateful for. Too often, we take things like health, a home, employment, family or friends for granted and neglect to appreciate them when they matter most. In order to find joy in the midst of a life storm, it’s important not to lose sight of the many great things we have going for us.
Even take a moment to be grateful for the challenges you are facing because every challenge is a lesson that will allow you to grow. It can be difficult, but try to see challenges as opportunities to learn and build a better life.

Practicing gratitude can help you live a more joyful life even when you aren’t going through difficult times. It’s easy to get jealous of what our peers have, especially in today’s social media age when we are constantly scrolling through streams of other people’s accomplishments. Remember that what you see on Instagram or Facebook is just the highlight reel of other people’s lives. You don’t know what challenges your neighbor who’s posting beautiful photos from her Caribbean cruise could be facing behind the scenes. There will always be those who have more than us, but it’s important to remember that there will also always be those who have less.

How can we practice gratitude in our daily lives?
Start by practicing interior gratitude, which is the act of giving thanks internally. Make mental notes about small things you’re grateful for throughout the day and try to find things to be grateful for even in annoying or less than ideal circumstances. For example, you may think “I really don’t want to go to the DMV to renew my car registration, but I’m grateful to have a car and to be healthy enough to drive it.”
Some people find that keeping a gratitude journal helps them stay positive and increases feelings of joy over time. Not only does this give you a chance to routinely acknowledge things you are grateful for, but you will have a collection of these things to look back on when you are feeling stressed or unhappy.

Next, move on to exterior gratitude, or the act of giving thanks publicly. Take time to let your loved ones, friends and colleagues know that you are thankful for them and the impact they have on your life. Even go out of your way to thank someone you may see regularly but not normally speak to, such as your mail carrier, your doorman or the custodian that cleans your office building. Not only is expressing your gratitude for others good for your own well-being, you may bring unexpected joy to someone else’s life too!

Final thoughts:
Just because happiness is a temporary emotion doesn’t mean we shouldn’t still pursue it. Doing the things that make us happy can help us live more joyful and fulfilling lives. We should always be celebrating the moments in life that make us happy, even the small ones that may not be as profound as our big moments of joy. What’s important is not letting happiness become our ultimate goal, because we will only get stuck in the hamster wheel. Instead, we should strive to practice gratitude as often as we can, so that our outlook on life is one of positivity and joy.

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Lisa King Smith, Ed.S., LPC, LLC

Psychotherapy
Integrative Health & Wellness Coaching
404-375-2036

Biofeedback and Mental Health

Biofeedback & Trauma/PTSD

Biofeedback and Anxiety

Environmental Toxins and Mental Health

Metabolic Health and Mental Health

The Space in Between: How Developing Neutral Thinking Can Bring Us More Contentment

Breaking the Anxiety Habit

Happiness vs. Joy: Finding Gratitude During Stressful Times

Lisa King Smith

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Lisa King Smith, Ed.S., LPC, LLCPsychotherapy ​​Integrative Health & Wellness Coaching404-375-2036

Lisa King Smith

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Categories

Lisa King Smith, Ed.S., LPC, LLC

Psychotherapy
Integrative Health & Wellness Coaching
404-375-2036