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The Happiness Habit

Nov 1, 2021 | Uncategorized

As the accumulation of stress, social unrest, and overall uncertainty continue to permeate our lives, many find joy difficult to come by. You may be experiencing a lingering sense of languishing, emptiness, or a sense of dissatisfaction with activities you used to enjoy. You may also feel stuck or exhausted, unable to motivate yourself to action. Science shows that there is a way to counter this state of languishing by cultivating one particular emotion.

Which Came First – Emotion or Reaction?

In the past, it was a common assumption that your emotions are hardwired reactions. For example, anger and outrage may explode to the surface when someone insults a person you love, almost as if someone flipped a switch. Recent research shows emotions aren’t spontaneous, uncontrollable experiences. Instead, you can mold, shape, and influence your emotional response with more sway than previously realized.

Previously, it was a commonly accepted belief that emotions precede reactions. For example, imagine you are walking in the woods and spot a bear. Recognizing the bear, you feel the emotion of fear, which initiates your physiological response. Your heart begins to race, adrenaline rises, and your breath quickens in reaction to the fear you felt. It was believed your emotions kick-started your flight or fight response.

Emotional Interpretation

But perception and previous experience play a significant role in the emotions you feel. Imagine your earlier interactions with bears were positive within the context of hunting. In the past, you went hunting, spotted a bear, and killed it. Afterward, you enjoyed a delicious, satisfying meal of bear soup with your family. Later, when you spot a bear in the woods, you have the same physiological response; accelerated heart rate, quickened breathing, and an adrenaline rush. Your brain interprets this physical reaction as positive based on your previous experience, causing you to feel excitement and anticipation of another potential mouth-watering meal rather than fear of becoming a bear’s meal.

Your emotions are your body’s interpretation of internal events (fast heart rate and breathing) and external events (spotting the bear). Your brain learns how to predict which emotional response will serve you best in future events. Which reaction is most conducive to your survival? Your brain uses your past experiences to interpret events in real-time, which then become your present experience. Your mind’s ability to reference past events to determine your current reality is called the predictive brain.

Rewiring Your Emotional Response

Rewiring your emotional response isn’t about suppressing the negative emotions you feel in the moment. Instead, it’s about intentionally cultivating new emotional experiences for your brain to reference in future events. There are two parts to this.

Take care of your physical and mental health

This includes getting enough sleep, exercising regularly, eating healthy, and staying socially connected. Your emotions are mainly constructed from your brain’s interpretation of internal events or physiological signals. Ensuring you are mentally and physically healthy reduces the likelihood that your brain will send unpleasant physiological cues. For example, if you are tired and hungry when walking in the woods and spot the bear, your brain has already stacked the negative physical cues of exhaustion and hunger. Your hunger and exhaustion tip the scales towards the likelihood your brain will interpret the moment as a negative event and project negative emotions.

Influence your emotions in the moment

Doing so allows you to construct a new foundation for your brain to build future interpretations. You already know your brain references past events to create the present. Practicing positive emotions today sets a precedent for your brain to build upon when constructing your experience tomorrow.

Building Your Emotional Muscle Memory

By practicing positive emotions, you can rewire your brain to generate these emotions in the future automatically. So when you experience sadness or anger, you will be able to replace it with gratitude or awe easily. Instead of feeling frustrated or annoyed when your Zoom connection is poor, you can feel gratitude for the ability to see, hear, and communicate with someone else despite the distance. The more you practice, the easier it will become. It’s like emotional muscle memory!

Practice awe and appreciation

There are a few ways to build your emotional muscle memory. One is taking time to notice things you appreciate each day, like the fact you can preset a coffee maker in the morning and wake up to the scent of coffee, or being able to listen to your favorite tunes on the radio. Practice feeling awe when noticing the brilliant colors in a sunrise or sunset, or examining the intricacies of a delicate flower blooming through the cracks in the sidewalk. These small moments of awe take you outside your narrow view of yourself and expand your horizons to see the rest of the world.

By relishing in these small moments, you reframe your place in the world, put your circumstances into perspective, and derive more meaning from life. Moments of awe and appreciation don’t have to be big or complicated. Sometimes the small and simple things are the most meaningful. Over time, with practice and use, your brain will more easily reach for these positive emotions and turn to negative ones less frequently.

Listen to Related Podcast: Get Smart (With Your Feelings)Dr. Warren Phillips, a clinical psychologist and expert on emotional intelligence, or EQ, helps us understand the importance of paying attention to our feelings and how we can use that information to help us navigate relationships at home and in the workplace. We also explore whether there are any downsides to EQ and if personality traits, like introversion or extroversion are related to someone’s EQ.

From coffee to soda to energy drinks, caffeine is a part of daily life for many of us. And while it is naturally occurring, overconsumption can cause health problems such as increased blood pressure, heart palpitations, anxiety, headaches, and insomnia. For this blog, we sat down with Susie Roberts, a Registered Dietitian to discuss all things caffeine—why it’s such a big part of our lives, how much of it is in the food items many people enjoy regularly, and how much is too much. We’ll also talk about current trends and tips on how to boost your energy naturally so you can stop relying on caffeine to keep you energized throughout the day.

Q: Just this morning, I heard someone say “I’m not caffeinated enough for this day!” It really is such a big part of our daily lives. Why do you think that is?
A: It’s not surprising at all to hear that! About 90% of American adults consume caffeine daily. People are looking for ways to boost their energy and increase alertness and caffeine is readily available and socially acceptable.

Q: So, what exactly is caffeine, and how does it work?
A: Caffeine is a natural stimulant that affects the central nervous system. After consumption, it’s absorbed into the bloodstream and travels to the brain, where it blocks the effects of adenosine—a chemical that promotes sleep. This interference helps you feel more alert and awake.

Caffeine typically reaches your brain within 15 minutes, peaks in the bloodstream at 30 to 120 minutes, and has a half-life of 3 to 7 hours.

Q: Everyone knows that coffee and many soft drinks contain caffeine. But where else can it be found? If we are consuming these beverages and other items, how can we know the amount of caffeine we are getting?
A: Energy drinks have become very popular—especially among young adults. These contain not only caffeine, but may also have added sugars, so it’s a double whammy. Chocolate and many varieties of tea also contain caffeine. You may also want to check out any nutrition supplements or medications you are taking. And, many people may not realize it, but even decaf coffee contains a certain amount of caffeine.

How Much Caffeine Am I Really Getting

Q: How much is too much when it comes to caffeine?
A: For most healthy adults, the FDA says up to 400 mg per day is safe. That’s about 4 cups of coffee. But you need to remember, that’s based on an 8 oz cup. Many people order an extra-large coffee, so you need to be aware of exactly how much you are taking in. Each individual reacts differently to caffeine based on their genetics, medications, and sleep habits.

How Much Is Too Much? Make Sure You Know Your Limits.

Q: What are the current trends in caffeine consumption?
A: As I mentioned before, energy drinks are increasing in popularity. They haven’t taken over coffee in the top spot, but Americans spent $19.2 billion on them in 2023 and that’s expected to rise to $33 billion by 2030. Coffee remains at the top, accounting for 69% of total caffeine intake, an increase of 15% in the last decade. And while the number of tea drinkers has dropped by 50%, those who drink it are consuming more.

Current Caffeine Consumption Trends.

Q: How can I be more aware about the amount of caffeine I’m getting?
A: Mindful consumption of caffeine is being intentional about what, when, and how much you consume. Track your intake and pay attention to any potential unwanted side effects like jitters or difficulty getting to sleep or staying asleep. Are you sleeping 6-8 hours a night and waking refreshed? If not, consider a “hard stop” 10 hours before your bedtime. Remember, that cup of coffee you had at 8 am can potentially still be in your system at 5 pm, so it’s important to time it right. And finally, if you decide you want to reduce your caffeine consumption, do it slowly to minimize any withdrawal symptoms such as headaches.

Be Mindful of Your Caffeine Consumption.

Q: Sometimes though, you need extra energy when you hit that afternoon slump. Can you suggest any alternative ways to get that boost and avoid turning to caffeine?
A: There are a few simple ways you can get that energy boost. First, make sure you are hydrated. Water supports joint health, oxygen delivery, temperature regulation, skin health, and more. You also want to move—even a short walk or stretch break can help. Make sure your meals are balanced with a protein and complex carbs. And most importantly, rest and recover. Sometimes rest—not more coffee—is what your body needs.

How Can I Boost My Energy Naturally.

Q: So, what are your final thoughts on caffeine?
A:  Caffeine can be part of a healthy lifestyle and may even offer some health benefits—but it’s all about balance and awareness. If you’re reaching for that third cup of coffee at 3 pm, pause and ask: Am I actually tired, hungry, or just in a habit? And then give one of the things we talked about a try, to get that energy boost naturally and see if that caffeine craving goes away.

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