Life itself puts us in situations that generate sadness and pain, such as the loss of a loved one or financial problems. We can’t avoid these situations, and it’s normal for our emotional balance to be affected, at least until we can mend the broken pieces.
However, the small decisions we make every day have a Butterfly Effect and also affect our mood and mental health, much more than we realize. Our daily habits can make us happier or they can sabotage us and leave us feeling frustrated, irritable, or empty. The good news is that being aware of these habits is the first step to getting rid of them.
1. Walking with slumped shoulders and dragging your feet
Our brain constantly receives feedback from the sensations it receives through our body. This means that the postures and gestures we make serve as indicators of how we feel and can reinforce a mood. A study conducted at Witten Herdecke University revealed that when people walk hunched over, with their shoulders slumped, shuffling their feet, and with minimal arm movement, their mood worsens. The problem is that this way of walking is linked to hopelessness and depression, triggering negative memories and worries. The good news is that the same experiment found that when we walk more upright and move our arms more, our mood improves almost instantly.
2. Photograph everything we find in our path
With the advent of digital cameras, we’ve stopped seeing the world with our eyes and instead see it through the lens. However, this tendency to photograph everything can take its toll on your mood. This was confirmed by a very interesting study conducted at Fairfield University . Participants were asked to tour a museum; some could only observe, others were allowed to take as many photos as they wanted. At the end of the tour, the people who took the photos had great difficulty remembering the objects they had photographed. In real life, this indicates that they might be missing the small details that make each moment unique and special. The camera lens is like a veil that obscures our experiences. Therefore, try to focus on the world and what you feel; you’ll be much happier.
3. Continuously procrastinating
There’s nothing more exhausting than the weight of unfinished tasks. Reminding yourself of those tasks over and over again is simply draining and takes a huge emotional toll on you. A study conducted at Case Western Reserve University showed that while procrastination initially relieves us of the stress and anxiety generated by the tasks we want to avoid, in the long run it significantly increases our tension levels, decreases our effectiveness, and even weakens our immune system, making us more prone to illness. Another study conducted at Carleton University revealed that the guilt and shame generated by procrastination prevents us from enjoying other activities, ultimately making us feel very bad. The solution is very simple: don’t put off until tomorrow what you can do today.
4. Don’t be alone
Spending quality time with friends and family is important; face-to-face contact is essential for preventing depression and being happier. However, not finding time for yourself can also take a heavy emotional toll. A curious study conducted at the McDonough School of Business revealed that people often overestimate how good they’ll feel in the company of others, only to discover that they can actually enjoy doing some things alone. We often limit ourselves and don’t do things that would make us happy simply because we don’t have company, and we’re afraid of what others might think of us, that they might call us “weird” or “lonely.” However, spending time with ourselves is deeply liberating and does a lot for our mental balance.
5. Constantly checking your phone
When was the last time you went a whole day without your phone? If you can’t remember, it’s a bad sign. Constantly checking your phone generates a huge amount of tension and stress, even though we’re not always aware of it. In fact, incoming calls and messages end up causing overstimulation that affects our attention and memory. When you feel your phone vibrate or ring, but it’s not actually ringing, it means that worry is constantly on your mind; it’s an active focus in your brain. And that doesn’t help you relax. Furthermore, according to a recent study conducted at Northwestern University Feinberg, the more time we spend using our phones, the greater our likelihood of suffering from depression. In fact, people with depression tripled their phone usage time, approximately 68 minutes a day. The solution is simple: schedule an “e-Sabbath” once a week, or at least half a day.
6. Practice multitasking
We’ve all been guilty of the sin of multitasking at some point. However, when we make multitasking a habit, we can self-sabotage. Contrary to popular belief, multitasking doesn’t save time. A study conducted at the University of Utah revealed that drivers take longer to reach their destinations when they use their phones while driving. In fact, it’s estimated that multitasking reduces our productivity by 40%. However, the worst part is the emotional toll it takes. Research conducted at the University of California measured the heart rates of workers while they were working quietly or when they were interrupted by emails and calls that required them to be constantly alert. It was found that multitasking increased stress and heart rate, which can have serious long-term consequences for our health. Therefore, it’s best to do only one thing at a time and focus on that activity until moving on to the next.
7. Taking life too seriously
There are people who get angry at everything, who are always ready to attack and are quick to complain. It’s normal to get angry and irritated in certain circumstances, but if that becomes our permanent coping style, we’ll have a big problem. Taking life too seriously and getting upset about everything is like trying to keep a large beach ball underwater. We have to make a great effort because it keeps trying to rise, which will tense our muscles and interrupt the emotional flow. As a result, it’s no wonder that a study conducted at the University of Michigan, which followed 696 people for 17 years, found that both those who respond with anger and those who experience it but repress it, are three times more likely to die early. Fortunately, the solution is simple: laugh more and learn to face problems with a sense of humor.
References:
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