Quiz time (answers)

1. Which of the following characteristics grateful people tend to exhibit?

A. Boastful

B. Mean

C. Too proud

D. Helpful and empathetic

Right answer – D. HELPFUL AND EMPATHETIC.


2. In which of the following situations expressing gratitude will be helpful?

A. When you are coping with stress or trauma

B. When you have to build social bonds

C. When you want to savour life experiences

D. All of the above

Right answer – D. ALL OF THE ABOVE


3. State weather following statements are true or false.

A. Expressing gratitude tends to reduce the invidious comparisons with others. TRUE (you can’t compare when you’re actually grateful for what you have! When you experience gratitude towards something, you will cherish it’s importance and are less likely to compare)

B. Expressing gratitude can actually make negative emotions deter. TRUE (gratitude is a positive emotion. It’s actually found in research that gratitude in fact can diminish feelings such as anger, bitterness and greed)

C. If you express gratitude, you may not take things for granted. TRUE (when you express gratitude and appreciate things, you are less likely to take things for granted)


4. “Being a optimistic” means

A. Looking at the bright side in every situation

B. Being happy all the time

C. Talking about imaginary stuff with no logic

D. None of the above

Right Answer – A. LOOKING AT THE BRIGHT SIDE IN EVERY SITUATION (but optimism is also more than that. It’s about how you interpret causes of certain events. Optimists generally see causes of negative events as external)


5. Fill in the blank

Optimism is about considering problems as temporary and _________ causes.

Right answer – external


6. True or false

Optimism keeps us from making any real process

Right answer – FALSE (optimism motivates us to take initiative. And research has found that optimists don’t easily give up)


7. Fill in the blank

Optimism is not just about thoughts like ‘I will get there’ but about _________.

Right answer – exactly how can I do it

(optimism is not wishful thinking)


Guys I hope you enjoyed this quiz. It’s just a fun way to learn more about positive psychology. I hope you all liked it.

Any comments, feedback is always welcome! 🙂

Let me know if you’d like to have more such quizzes in future.

Take care friends!! Stay safe❤️

Why is positive psychology important for you?

For many years psychologists were interested in abnormal behaviour and mental disorders. That’s why today for many people psychology seems to be equivalent to Abnormal Psychology.
But the field of psychology is much vast than this.

Psychologists now are interested in what consists in a “good life”? What makes our life meaningful? How can we achieve wellbeing? What makes us happy?

This gave birth to positive psychology in 1998.
Now the word “positive” doesn’t mean that this is the only branch of psychology that is important and others are insignificant or “negative”

Actually, positive psychology and abnormal psychology both work hand in hand to make human life better.


How’d your life be without any doctors in town? Just your friends and family to make you happy.. will you really be happy? What if you get some illness? You need doctors for that.

In the same way Abnormal Psychology helps us by treating mental illness. And positive psychology helps us to enhance our happiness.
Both are necessary for overall well-being of mankind.
One helps us by reducing mental illness and other helps us by strengthening mental health.

Do you sometimes feel like you’re not really happy with your life? There’s nothing really bad happening to you.. but still, you don’t feel like you’re not living your life to the fullest.

The absence of negative doesn’t mean the presence of positive. That’s where positive psychology comes in. It helps you live a balanced and happy life. It deals with questions like – what makes you happy? What leads to wellbeing? What are the characteristics of happy couples? How can you be successful and happy? How can you enhance positive emotions in your life?
It deals with concepts like – gratitude, compassion, kindness, altruism, happiness, wellbeing, mindfulness, resilience, hope, savouring, grit, etc.


We understand that talking rudely with someone constantly will damage our relationship with the other person. Does this mean that simply not talking rudely with someone will strengthen our relationship with other person?

Good behaviours are not simply the opposite of bad behaviours.
To strengthen your relationship with someone you might need to appreciate that person, spend quality time together, be kind to one another and make eachother laugh.

Sometimes people wonder what does their relationship lack when there are not really any conflicts happening. Most of the times it’s the absence of positive behaviours which strengthen the relationship.

That’s how positive psychology helps you. And this is why you need to understand what behaviours you need to practice for a happy and meaningful life.

Magic of gratitude

Okay so now I’m going to brainwash you into practicing gratitude.

Don’t worry it’s going to benefit you in manyyyyy ways.

So what is gratitude?

Must have heard “attitude of gratitude” saying.. but let’s not get into such meme related stuff here. Let’s get real for a while

Gratitude is a felt sense of wonder, thankfulness and appreciation for life

– Robert Emmons

Aha! This quote really touched my heart

So it’s a feeling of thankfulness about – the ice cream you ate today.. the treat your friend gave you last week… Well yeah.. something like that.

So now… You must be thinking hell yeah! I know that but I ain’t gonna say thank you for everything.

Seriously?

Lemme tell you the benefits –

Research has found that grateful people are more happier 😊 and energetic 😍 and hopeful 😀 than those who aren’t so grateful.

Plus…

They are more helpful and empathic

More forgiving

Anddd

Less materialistic!

Sounds great?

And also for all the fitness freaks out there –

Practicing gratitude is also linked to physical health.

Well… That doesn’t mean you’re going to get six packs in six weeks of practicing gratitude. 🙄

It just means your immunity will improve. You’ll think good thoughts and maybe feel more energetic in gym.

In her book ‘How of happiness’ Sonja Lyubomirsky explains 8 ways in which gratitude helps you.

8 super awesome ways gratitude helps you!

1. Grateful thinking promotes the savouring of positive life experiences

Here’s how I remember it –

Eat your icecream before it melts..

Enjoy the moment before it’s over. Be grateful and enjoy the present time before it’s gone.

Enjoy your college years before going for a job and reflecting back on college days and thinking “those were the days…..”

2. Expressing gratitude bolsters self worth and self esteem

Now imagine a very common situation –

You are late for a party.

You’ll probably say – “Sorry for being late guys… There was traffic” (or whatever lame excuse you come up with)

And they’ll probably ignore you… And you might end up feeling bad about yourself

Now what if you say –

“Thank you so much guys for waiting for me! I am so glad that you all are my friends”

Guess what would happen?

They won’t feel that bad about it… Anddd… Even you’ll feel better… Soooo much better! (I am so glad you are my friends…..🤗)

Boom! Shift in focus..

You feel better about yourself and others after expressing gratitude

3. Gratitude helps people cope with stress and trauma

Yeah… It does!

It’s challenging to express gratitude when you’re stressed or depressed. But like every other medicine you have to take this sour medicine to get better (I mean feel better)

In this period.. you may not have big things to be grateful for.. but it’s the little things that count. You could be grateful you had healthy food today or your friend came to talk to you or something like that.

But feel the gratitude. Say it out loud.

4. Expression of gratitude encourages moral behaviour.

You’re more likely to help others when you feel grateful.

Here’s the thing – when you are aware about your own blessings you want to be that blessing for someone else.

When everything is going good in your life, you are more likely to help others. It’s like when your cup is full, it overflows.

So if you want to help others, start by feeling more grateful about your own situation. It helps, trust me!

And when you help others it gives a more positive boost about yourself.

5. Gratitude can help build social bonds, strengthening existing relationships and nourishing new ones.

When you constantly realise how blessed you are to have this person in your life…

You treat them better! Even they treat you better!

Oh I’m so blessed to have you in my life honey… I really appreciate you doing the dishes yesterday and even though you were tired… You talked with me for a while and asked me about my day before going to bed… It’s these little things that make me so happy!

I feel the same darling. I remember the time when my mom was in hospital and you spent a week there taking care of her. She was so happy to have you there.. I will always remember the good things you’ve done for me and my family, this is nothing compared to that..

After reading this how many of you went “awwww”

Yeah! That’s how it gets.

Genuine appreciation has a wonderful impact. It kinda creates a “positive feedback loop” where both parties express their gratitude and feel awesome! For the rest of the week…

If you constantly remind yourself of the good things other person has done to you it might get hard to even get angry at them or when you do, it’s resolved quickly coz you know there’s more to this person than just this one incident.

So gratitude also helps in relationships! ❤️

6. Expressing gratitude tends to inhibit invidious comparison with others.

I am going for a vacation in Bahamas! Yay! I’m so excited for it… Where are you going?

For this vacation I’m going to visit my family after a year! Due to work and being in different country I cannot visit them that often. I’m so blessed to spend this vacation with them! I can’t wait to see my little sister and play some pranks with her… Haha..

Did person 2 feel jealous?

No!

Because she appreciates what she has. Did she compare? Nah! I don’t think so…

That’s what feeling of gratitude does.. it helps you appreciate what you have and makes you less materialistic.

7. Practice of gratitude is incompatible with negative emotions and may actually dimnish or deter such feelings as anger, bitterness and greed.

Can you feel angry and happy at the same time?

You can’t! No one can…

Some bittersweet feelings are there… But not really

If you thank someone for helping you, (genuinely) they are more likely to do that in future. Not just to you, but to others as well. It’s like creating a positive ripple. Everyone is benefited.

Do you feel guilty sometimes receiving help?

You won’t when you thank them from the bottom of your heart. You’ll realise you’re surrounded by kind people and they’ll feel happy as they are the kind ones.

Win-win situation for both parties!

8. Gratitude helps us thwart hedonic adaptation.

Do you remember the excitement you feel when you get something you always wanted…. And after few days… You don’t feel that happy about the thing.

For example – You always wanted to try the donuts of that new donut shop. Suddenly they open a branch next to your house. You feel sooo happy, you eat their donuts straight for 2 weeks.

Would you feel like going to that shop again? Will the excitement be the same?

Noooooo

(don’t lie.. it won’t)

Sooo… Here’s what you can do

When you go there next time, order a donut and feel grateful for the opportunity to eat it. Like… Wow… This is so yummm…. *Takes a bite… Wowww… I’ve never tasted anything like this….. It’s soo good!!!!

Just don’t say this loudly or you may never be allowed to enter the shop again!😂

But you get the point right?!

Hedonic adaptation is the way you adapt to new changes quickly and it doesn’t feel so interesting afterwards

So gratitude comes to your rescue even here!

See… I told you I’m gonna brainwash you into practicing gratitude.

So tell me… Was I successful in my mission? 😁

And lastly….

What’s good?

Pause. Stop criticising for a while. Stop ruminating about how bad you are doing. Stop overthinking about the situation.

Just ask yourself

What’s good?

We hardly take time to see what are the good things that are happening with us.

No really, ask yourself What’s good that happened today?

What’s good that happened last week?

What’s good that is happening right now?

Maybe it’s the great family dinner you had last week, maybe it’s your favorite dish your mom cooked for you yesterday, maybe it’s sharing quality time with your best friend today.

Talk about these things!

Notice them.

Appreciate that.

Share your happy memories 💕

The best way to multiply your happiness, is to share it with others.

Next time when you meet someone don’t ask them how they are doing and how was their day… Ask them – What’s good?

Me

“It’s okay”
“It happens”
“Don’t worry”
“Everything will be alright”

I find myself saying this to my friends, family and colleagues

But when something goes wrong with me
All I say is –
“You could’ve done better”
“How dumb you are!”
“What will they think about you?”

I fight myself while I try to heal others
I am harsh on myself
While I try to be kind to others

I need to remind myself
I am human too
I make mistakes too
I am allowed to forgive myself

I need to give myself what I’ve given others
I need to love myself the way I love others

© Vrunda Chauk

Can money buy happiness?

Okay, so being a positive psychology student (someone who studies happiness and well being) this is the question I am really curious about.

When I was small, I used to think that “Hell yes! Money does buy happiness. I can buy teddy, candy and go to adventure parks with money and it makes me sooo happy!”

As I grew up, I learnt to examine the issue from different dimensions.

Turns out that the happiness I found in candies and teddies didn’t last that long. After some time I got used to it and it didn’t excite me as it did before.

And it was not like those things always made me happy.

When I was sad and feeling lonely, no matter how much money was spent on buying me teddies and candies, I didn’t feel happy.

All I needed was a warm embrace from my mom and endless talks with her.

So, did money bring happiness?

Yes, when it was spent on adventure parks and family dinners.

Even now I long for those happy times I had with my family. These memories, they are still fresh and those pictures still make me smile.

Money does bring happiness when spent on having experiences with loved ones.

But there is another perspective to it.

For the people who are poor, money does bring a lot of happiness.

But once your needs are fulfilled, money starts loosing it’s value.

When you are hungry and have your favorite cookie, your satisfaction level is 100.

When you have another cookie that satisfaction level drops to 98

When you have yet another cookie the satisfaction level drops to 92

And so on…

There is this concept of ‘hedonic treadmill’ in psychology.

The hedonic treadmill theory states that our circumstances, including extremes like winning the lottery or becoming a paraplegic, alter our happiness level temporarily, and we quickly adjust back to a fixed emotional set point.

It basically means we get used to the new things that we have in our life – the good ones as well as the bad ones.

Therefore, the “happiness” money buyes is not long lasting.

There is actually a threshold of the happiness money can buy. Up to a certain point, it can, but once it exceeds the threshold, it cannot “buy” happiness.

Experts say that happiness does increase with wealth. But the correlation peaks at earning 75000$ per year.

Money is important. No doubt. But it’s not a necessity to be happy.

Here are two simple ways you can use to slow down the hedonic treadmill –

1. Be mindful of what you have. Bring your attention to the present. Feel those moments when you enjoy what you have and don’t take that for granted.

2. Try for a while to imagine your life without the stuff you have now, the people in your life now.

How do you feel?

Lonely, sad…?

Feel grateful for their presence. For the joy they bring to you.

Think about the good stuff your friends and family members have done for you and still do.

And… don’t forget to thank them♥️

I think… More than money, gratitude brings joy. What do you think?

Lemme know in the comments!

Hope you all are having a great day!😊

#GaryVee

Who doesn’t know Gary?! He’s been a motivational figure for youngsters who are trying to build their business online. He’s also a go-to source of motivation for many people.

He’s a entrepreneur. He talks about how to grow business on social media, how to build a personal brand, how to basically use social media to your advantage.

He has aced the game with Vayner media and his popularity is just growing with more people getting into Vaynernation.

The way he talks, the “hustle hard vibe” that he radiates is just so inspiring!

Whenever I feel like procrastinating all I need is one video of Gary Vee and I’m back to work. He always encourages me and many others to work hard.

He cares.

This is what I like most about Gary. He understands what it means to be grateful, optimistic and kind. He doesn’t make it sound like some boring philosophical stuff. He has actually practiced it and knows it’s importance. He doesn’t shy away from telling the truth.

He is empathetic. He understands what his community wants and what it needs.

He always strives to help people. Help them become better and achieve their goals.

Andddd he’s so pumped up! Like every time you see him.. he’s always on the go.

He’s honestly a great entrepreneur!

I think it’s the first time some entrepreneur is talking so fiercely about kindness, gratitude, optimism, vulnerability and stuff.

We love you Gary!

Among many things, thank you, for making gratitude, kindness, empathy seem cool again!

Affirmations you need

Watch your thoughts for they become your words,

Watch your words for they become actions,

Watch your actions for they become habit,

Watch your habits for they become character.

Margaret Thatcher

This is so true. It all starts with your thoughts. Your mindset.

I started practicing Affirmations recently and I’ve discovered they really help to keep me in the right frame of mind. They help me keep the right mindset in different situations.

I discovered the Instagram account of Idil Ahmed – @Idillionaire

I really liked her her quotes and I find myself reading them when I doubt myself or when I don’t feel certain about anything. She reminds me that everything will work out just fine and my perspective shifts.

Here are some of my favourite quotes by her that I’d like to share –

Mentally picture yourself, radiant, strong, successful, happy, full of joy and full of life. See yourself moving upwards. Leave behind the darkness and confusion into an increasing brightness and loveliness. See yourself as growing, progressing, winning at everything you do.

– Idil Ahmed

.

Change your language to “What if it does work out”.

Believe in possibilities. Think about the best case scenario. Retraining your mind will lift you higher out of the overthinking, stress and worry of negative habitual thoughts. Change starts with your mindset. Shift it. Switch it.

– Idil Ahmed

Imagining this feels wonderful right?

Sooo, speaking of mindset, I practice different affirmations at different times to help me get into right mindset and to rise above overthinking and stuff.

I’ll be sharing some affirmations you can practice in different situations, hope you find them helpful.

Note – All these affirmations are by Louise Hay.

When you are feeling low. When you need to accept yourself and realise your worth –

When you need some positivity. Imagining that I am a joyful breeze entering a room makes me giggle. Makes me feel good and happy.

When I start overthinking. Telling myself that I’m breaking free from those fears and doubts and releasing them makes me feel good and positive –

When I start getting “not so good” experiences in life. Telling myself that they are helping me grow and evolve shifts my perspective and brings clarity in my thoughts –

When I am worried about money, it feels good to remind and affirm to myself that there is abundant wealth for me, it’s all working out for me –

This is actually a gentle reminder to be grateful and joyful throughout the day. The thought of my day starting and ending in joy and gratitude feels awesome.

When you get overwhelmed by all the new changes in your life it would be great to remind yourself that you are capable of dealing with all this. You are welcoming change –

When you don’t know whom to trust, what decision to make, try believing that everything you need to know is revealed to you. Trust your intuition –

Love is in the air – 😍 Feeling every word of this affirmation is so great

This could be a reminder that you need to make sufficient time for work and play in order to live well.

Do you practice affirmations? Does this sound helpful?

Please share in the comments below!!

Thank you so much for being here❤️ Have a blessed day friends✨😇

What’s next? Nah. I enjoy what’s now.

Everyone these days is waiting for something. Everyone is expecting something new, something different to happen.

We have gotten into the habit of asking ‘What’s next?’ , What’s the next big thing you want? What’s the next big thing you are waiting for?

It’s something like – when we’re children, we want to grow up. When we grow up, we want to become child again.

I mean we want some things to change, but when they do, we want to go back again.

This happens a lottt (hating your present and wishing it were different).

When you are single you wish you were engaged with someone, when you are, you again wish to be single.

When you are not earning you wish for the time you would, when the time comes, you wish to get out of it.

When you are in school you are excited about your college life. When you start going to college, you miss school.

When you are at home, you wish to step out and live on your own, when the time comes, you long for the warmth of your home.

Soo, instead of expecting something different – Why don’t we cherish our present moment?

If you do not enjoy a moment, you lose it forever. If you enjoy it, it is yours forever.

-Debasish Mridha

Don’t you think we should stop waiting for the next big thing and start enjoying our life moment to moment?

And when you start living the present moment, believe me you will find so many things that are beautiful right now. So much to appreciate. So much to notice. So much to feel.

As I write this – I’m at my home. There won’t be any lectures in college today. So am I waiting for the time when I’ll go to college and meet my friends? No. (i mean of course i want to meet them but i have decided to enjoy the present moment) When I’m at home I want to spend some time with my parents. I want to feel the moments when they are with me, we all are living together, I get to see them everyday. I want to notice the way they smile, I want to remember their voice when they say my name.

I want to enjoy time with my little sister. I want to make her laugh, I want to paint with her, play with her, sing and dance with her, watch her grow.

Because I know – This time won’t come back.

I choose to live it fully. I choose to feel the moments with my loved ones. I choose to stay in present.

Above all, we cannot afford not to live in the present. He is blessed over all mortals who loses no moment of the passing life in remembering the past.

– Henry David Thoreau

Look around you, everything that you see can change in a year.

Are there some people you want to spend more time with?

Are there some things you want to do for them?

Are there some plans you need to execute?

Are there any trips you want to plan?

Is there someone whom you want to remind of how loved he/she is?

Is there anything you need to do for yourself?

You better do it Right Now, because you haven’t seen tomorrow.

Rejoicing in ordinary things is not sentimental or trite. It actually takes guts.

– Pema Chodron

Even when you step into sunshine in winter. Close your eyes and feel it’s warmth. Feel that’s it’s 2019. This day will never come back. Open your eyes and notice the surroundings, do you find beauty? Smile at your friends and enjoy your time with them.

Many people are alive, but don’t touch the miracle of being alive.

– Thich Nath Hanh

There’s this beautiful poem I’d like to share –

Live In The Moment

Listen, feel, love completely;
Absorb, enjoy oh so sweetly.
Nothing exists but right now.
Show the world you know how.

Immersed, focused, involved;
Sad moments will be resolved
Just as joyous times go fast,
Sad’s shadow will lose its cast.

It’s but a moment all will live,
So leave an imprint that will give
Your signature on the past
So your moments now will last.

Gregory Huyette

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