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(HealthNewsDigest.com) – When images of disasters near and far flash instantly onto our computers, it’s understandable to feel fearful. In fact, our brains may be wired for bad news, which can exacerbate anxiety.
Humans have evolved to spend more time thinking about things that have gone wrong than appreciating what has gone right, says renowned psychologist Martin Seligman, who has done extensive research on happiness and depression. Pondering past problems and how to fix them may have given us an evolutionary advantage, he notes. But this “bad news” focus has an unfortunate side effect: it minimizes life satisfaction and maximizes anxiety and depression.
To correct our negative bias, Seligman created the Three Good Things exercise, which redirects thoughts toward positive events. His research suggests that becoming more conscious of good events boosts mood. Numerous clinical trials support this finding — that gratitude reduces the risk of depression, anxiety and substance abuse — and also may have other positive effects including lowering blood pressure and improving immune function.
Noticing and being grateful for our many blessings aligns with the yogic practice of santosha, or contentment, which invites us to cultivate the habit of gratitude. While reality may not change, our perception of events can shift dramatically when we view the world through the lens ofsantosha: Instead of fixating on what’s wrong, focus on what’s right.
The Three Good Things exercise is designed to encourage this shift and is done at night, before you go to sleep. Here’s how to practice:
1. Think of three good things that happened over the course of your day. These can be anything that seems positive, from something small, like eating a nice meal, to something major, like your child saying his or her first word.
2. Write down these three positive things.
3. Reflect on why they happened. Maybe the meal was particularly good because your partner prepared it for you. Come up with reasons for each event.
Even if it seems awkward it first, Seligman recommends sticking with the practice. Over time, he says, learning to notice and appreciate the good things that happen in your life will make you happier and less anxious.
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