Staying positive during difficult times

Julie Corliss
Executive Editor, Harvard Heart Letter

To say we’re living through challenging times sounds like both a cliché and an understatement. In recent months, news about the pandemic, economic woes, and bitter political debates have triggered tremendous anxiety and sadness for many Americans.

But when people look back on their lives, it is usually the most difficult challenges that gave them a new perspective or caused them to grow the most. Of course, in the midst of a crisis, it doesn’t feel that way. But there are steps you can take to cope during difficult times, using techniques from the field of positive psychology.

How can positive psychology help in trying times?

Initially, positive psychology focused mainly on pursuing rewarding experiences that made people feel more joyful. But psychologists soon realized this sort of happiness depends on fleeting experiences, rather than a more enduring sense of contentment. As a result, the field shifted to concentrate on cultivating satisfaction and well-being but staying open to the full range of emotional experiences, both good and bad. Contrary to what you might expect, trying to resist painful emotions actually increases psychological suffering.

“Positive psychology is not about denying difficult emotions. It’s about opening to what is happening here and now, and cultivating and savoring the good in your life,” says Ron Siegel, PsyD, assistant professor of psychology at Harvard Medical School.

If you develop the habit of counting your blessings, for example, you may be better able to appreciate the positive aspects of life that remain even after a painful event like a job loss or a death. And helping others, even when you are struggling, can increase your positive feelings and help you gain perspective.

Growing evidence suggests that positive psychology techniques can indeed be valuable in times of stress, grief, or other difficulties. They may also help you develop the resilience to handle difficulties more easily, and bounce back more rapidly after traumatic or unpleasant events. Here are three positive psychology practices you can try.

Be more mindful

Mindfulness is the practice of purposely focusing your attention on the present moment and accepting it without judgement. Learning to live more in the present is especially helpful when the future is uncertain. Formal mindfulness-based stress reduction programs have been shown to help reduce physical and psychological symptoms in people facing a variety of challenges, including cancer and chronic pain. To practice at home, you can try some of the free guided recordings of mindfulness meditations narrated by Dr. Siegel, available at www.mindfulness-solution.com.

Share some kindness

Research suggests that people who volunteer their time tend to be happier than those who don’t. Those who give charitable donations may even get a small mood boost. Try this exercise: When you have a free afternoon, flip a coin. Heads, do something self-indulgent (for instance, give yourself a manicure). Tails, do something to help your community or another person (for example, call or write to an elderly person). Notice how you feel at the time and in the hours and days that follow.

Practice gratitude

Gratitude is a thankful appreciation for what you receive, whether tangible or intangible. With gratitude, you acknowledge the goodness in your life. You can apply this to your past (by retrieving positive memories and being thankful for elements of your childhood or past blessings), the present (not taking things for granted as they come), and the future (being hopeful and optimistic that there will be good things arriving). Our brains are wired to take note of when things go wrong. But keeping a gratitude journal — writing down things you’re thankful for — makes you more aware of when things go right.

Harvard Health Letter

Reinvent your walking regimen

Switch the type of walking in your routine to stay motivated and active.

Published: October, 2020

Putting one foot in front of the other is a simple way to trigger a cascade of health benefits. Regular brisk walks help lower LDL (bad) cholesterol; control blood sugar; and reduce the risk for high blood pressure, heart disease, stroke, and diabetes. Brisk walks also strengthen muscles, burn calories, and lift mood.

Just one problem: some people find walking boring. Boredom may diminish your motivation and interest in exercising. Before that happens, mix up your regimen with different types of walking that maximize physical, mental, and emotional health benefits.

Exercise-focused walking

While all brisk walking is good aerobic activity, you'll boost physical benefits even more if you incorporate other exercises in your regimen. Here are some options:

An interval-training walk. Adding brief bursts of speed during a brisk walk boosts cardio fitness. "You speed up, push your intensity, recover, and then pick up the pace again," says Harvard fitness consultant and certified fitness instructor Michele Stanten. She recommends timing yourself for 15, 30, or 60 seconds at the heightened intensity and then doubling that amount of time to recover at your normal pace. "If you need longer to recover, that's fine too. When you feel ready, pick up the intensity and go faster." If you don't want to time yourself, use landmarks: speed up as you walk past two houses, go slower for four houses, and repeat.

A strength-training walk. At least twice per week, take a resistance band on your walk. "Work your chest, arm, or shoulder muscles by stretching the band while holding it in front or above you, or loop it around your back and press it forward," Stanten advises.

Sport walking

Some activities make walking feel more like a sport. Consider the following:

Nordic walking. Using Nordic poles (which have a special glove-like attachment) adds upper-body exercise to a traditional walk, engaging twice the muscles and increasing calorie burning. You can walk on level surfaces or on varied terrain, and you can even do it (with a doctor's okay) if you have balance difficulty, since the poles help keep you stable.

Hiking. "Hiking with or without poles will you get out of the house so you can enjoy nature. If you use hiking poles, they'll help take pressure off the joints," Stanten notes.

Meditative walking

The repetitive nature of walking makes it a natural activity for meditation or self-reflection. Try one of these:

A breath-focused walk. The combination of breathing and stepping creates a rhythm that helps quiet the mind. "Breathing and counting are key," Stanten says. "Match your footsteps to your inhalations and exhalations. Take four steps as you inhale, take four steps as you exhale. You can lengthen those counts as you relax."

A mindful walk. Use walking as an opportunity to become more mindful. "Really be present in your walk. Pay attention to what's going on around you, and feel the breeze and the sun on your body. Pay attention to what you're hearing — the birds chirping, the rustle of leaves," Stanten suggests.

Social walking

Think about walking as a time for social interaction. Some possibilities:

A chatty walk. Instead of sitting and talking to catch up with loved ones, chat during a walk in the morning, afternoon, or evening. The more you walk and talk, the more exercise you'll fit into your day.

A heart-to-heart walk. If you need to have a tough conversation with someone, walking can make it easier. "Walking relaxes your body, and you don't need to make eye contact with the other person when you're walking," Stanten says.

Note: Texting is a form of communication, but avoid texting during a walk; the distraction can lead to a fall or keep you from seeing oncoming traffic.

Note: In the interest of helping everyone staying safe from COVID-19, below is useful information from Johns Hopkins Hospital. They provided much of the information earlier during the pandemic. In an abundance of caution, they wanted to reinforce the need to continue to protect ourselves and others.

From Johns Hopkins Hospital

The COVID-19  virus is not a living organism. It is a protein molecule (RNA or DNA) covered by a protective layer of lipid (fat), which, when absorbed by the cells of the ocular (eyes), nasal (nose) or buccal mucosa (mouth), changes their genetic code (mutates) and converts into aggressor and multiplier cells.

-- Since the virus is not a living organism, but is a protein molecule, it cannot be killed.  It has to decay on its own. The disintegration time depends on the temperature, humidity and type of material where it lies.

-- The COVID-19 virus is very fragile; the only thing that protects it is a thin outer layer of fat and that is the reason why soap or detergent is the best weapon. The foam CUTS THE FAT (that is why you have to scrub for 20 seconds or more, to create lots of foam). By dissolving the fat layer, the protein molecule disperses and breaks down.

-- Heat melts fat; this is why it is necessary to use water above 77F degrees for hand washing, laundry and cleaning surfaces. In addition, hot water makes more foam, making it more effective.

-- Alcohol or any mixture with alcohol over 65% DISSOLVES ALL FAT, especially the external lipid layer of the virus.

-- Any solution with 1 part bleach and 5 parts water directly dissolves the protein, breaking it down from the inside.

-- Oxygenated water increases the effectiveness of soap, alcohol and chlorine, because peroxide dissolves the virus protein.  However, because you have to use it in its pure form, it can damage your skin.

-- NO BACTERICIDE OR ANTIBIOTIC WILL WORK because the virus is not a living organism like bacteria; antibodies cannot kill what is not alive.

-- The virus molecules remain very stable at colder temperatures, including air conditioning in houses and cars. They also need moisture and darkness to stay stable. Therefore, dehumidified, dry, warm and bright environments will degrade the virus faster.

-- UV LIGHT on any object that may contain the virus breaks down the protein.  Be careful, it also breaks down collagen (which is protein) in the skin.

-- The virus CANNOT go through healthy skin.

-- Vinegar is NOT useful because it does not break down the protective layer of fat.

-- NO SPIRITS, NOR VODKA, serve. The strongest vodka is only 40% alcohol, and you need a minimum of 65%.

-- The more confined the space, the higher the concentration of the virus there can be. The more open or naturally ventilated, the less.

-- You have to wash your hands before and after touching any commonly used surfaces such as: mucosa (mouth area) , food, locks, knobs, switches, remotes, cell phones, watches, computers, desks, etc. and don't forget when you use the bathroom.

-- You have to MOISTURIZE YOUR HANDS due to frequent washing.  Dry hands have cracks and the molecules can hide in the micro cracks. The thicker the moisturizer, the better.

-- Also keep your NAILS SHORT so that the virus does not hide there.

If you are a member of the Sophisticated Gents of Florida and are reading this, YOU are in luck! Due to the isolation required to remain safe from COVID, we are especially concerned because WE CARE about you and want to know that you and your family are safe! 

So, in that regard, your Executive Board has undertaken an initiative that offers a new and additional method of communicating with you.  We know that 87% of us read our TEXT messages quickly, while it may be days, or weeks in some cases, before 60% of us bother to check our emails. 

Here's what you need to do to help us, help you:

1. Go to our website: www.sophisticatedgentsfl.org
2. Click on the man-like icon to log in. 
3. If you forgot your password, click on the 'forgot password' button to request a new one.
4. After signing in, highlight the 'View Profile' link.
5. Your information will appear. This is where you can review your file to make any necessary changes.
6. If your cell phone number is accurate, you are finished. Thank you.
7. If you don't have a cell phone number, please insert a cell number of your spouse, grandkids, girlfriend, or whoever else you trust to get your messages.  IMPORTANT: Text messages can only be sent through a cell phone, a land line won't do!

We will be 'texting' you from time to time on your cell phone to notify you of important information about your club, as well as making sure you and your family are safe during these difficult times. Remember, WE CARE!