Positive Emotions Articles

Celebrating the Essence of Thanksgiving

Monday, November 24th, 2014

file9021344553210“When you arise in the morning, give thanks for the morning light, for your life and strength. Give thanks for your food and the joy of living. If you see no reason for giving thanks, the fault lies in yourself.”   -Tecumseh, Shawnee leader

Wouldn’t the world be a better place if every day had a little bit more of the essence of Thanksgiving? Although it may seem at first glance that the holiday is all about turkeys, yams and other scrumptious food and flowers that adorn our tables, these things are but the outer trappings.

The deep inner essence of Thanksgiving is the presence of family and friends coming together for a time-honored tradition of joyful celebration with the deliberate practice of gratitude as the central focus. The ritual is there to remind us to be grateful that we are alive and have food on our table, since not everyone on our planet is so lucky.
UnknownA Holiday with Ancient Roots
Although Thanksgiving as a national holiday is a specifically American and Canadian tradition, it is actually celebrated all over the globe by many different names and types of rituals. Thanksgiving is the North American version of ancient harvest celebrations that have taken place for thousands of years wherever crops were reaped and sowed.

Think of the Festival of the Harvest Moon in China or the yam festival in Ghana, Africa, or the Chu Suk in Korea. Expressing thanks is a universal urge and a human strength that can be cultivated, not just at Thanksgiving but on any day.

All of the world’s religious teachers, ancient philosophers, and indigenous people have spoken about the importance of gratitude for over a thousand years, seeing it as an important virtue to be cultivated and practiced. In religious traditions, the saying of grace before each meal is a way of thanking God for the food on your table.

Most parents teach their children the “magic words” of saying “please” and “thank you”. We have always known intuitively that grateful people seem to be happier with their lives …


Laughter Really Is the Best Medicine

Thursday, November 20th, 2014

file000321021304“The art of medicine consists of amusing the patient while nature cures the disease.” -Voltaire

Although we have known instinctively for millennia that laughter, like crying, can be a powerful antidote to pain and suffering, the scientific world is finally catching up. According to the American Association for Therapeutic Humor, laughter may have a direct effect on the body’s ability to fight infections, boosting the number of “killer” white blood cells produced to attack viruses and bacteria.

Laughter is Like Exercise

“We now have laboratory evidence that mirthful laughter stimulates most of the major physiologic systems of the body,” said William Fry, M.D., professor of psychiatry at Stanford University Medical School, and expert on the relationship of humor to health. According to Fry, a good belly-laugh brings about physiological changes similar to aerobic exercise, speeding up the heart rate, increasing blood circulation and working numerous muscles all over the body.

file000152315752Another way to think about laughter is that it can be like a mild workout and may offer some of the same advantages. Fry claims it takes ten minutes on a rowing machine for his heart rate to reach the level it would after just one minute of hearty laughter.

Laughter Prevents Disease

Fry and his researchers believe laughter may help prevent heart attacks and strokes by easing tension, relieving stress and reducing anger. It can also help lower levels of anxiety, depression, and other negative mood states which leave the sufferer vulnerable to illnesses of all sorts.

Research at the University of Maryland examined the effect on blood vessels when people were shown either comedies or dramas. The group who watched comedies had normal blood flow, expanding and contracting easily. In contrast, those who watched dramas tended to tense up, restricting blood flow.

saw 024Laughter Dulls Pain

The benefits of laughter were first introduced to the public when Norman Cousin wrote his memoir, Anatomy of an Illness. After Cousins was diagnosed with ankylosing spondylitis, …


The Hard Truth About Happiness

Monday, November 10th, 2014

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“I just want to be happy!”

Young and old, male and female, rich and poor, we utter these six simple words. If you ask parents what they most want for their kids, they say the same thing—“I just want them to be happy.” Why is this precious human emotion so available to some and so elusive to others?

Although happiness has been the subject of thought and writings going as far back as the ancient Greek and Roman philosophers, it has only been the subject of serious study by psychologists for the past forty years.

What social scientists have figured out so far is that the source of our happiness comes from three distinct arenas—our genetic make-up, from life events that occur, and from the values and beliefs we carry. This helps explain why happiness is indeed more difficult for some people to experience than for others.

file4671348049272Some Happiness Is Hard-wired

In studies of identical twins brought up in different family settings and environments, researchers found that almost half (48%) of our subjective sense of happiness is determined by our genes. That’s big but not all of it.

Psychologists have been long debating about what parts of our personality are due to “nature” vs. “nurture”. We currently know that there are nine aspects of temperament that are inborn. One of the nine aspects that differ from birth is mood. The hard truth is that some babies are happier than others from the start. Ask any parents with several babies and they will tell you the difference in temperament from one to the next.file6511234090560

No wonder Winnie the Pooh is so loved and so timeless. The world really is populated with Piglets (the shy, sensitive types), Eeyores (the often depressed, serious, gloomier types), Tiggers (the hyperactive, funny, easily distractible types), and Pooh Bears (the calm, optimistic, adaptable types). Here is a perfect example:

“There now. Did I get your tail back on properly, Eeyore?” says Christopher Robin. “No matter. Most likely lose it …


Breaking Free from Your Victim Story

Monday, August 25th, 2014

fitnessjog“You can either be a victim of the world or an adventurer in search of treasure. It all depends on how you view your life.” -Paulo Coelho

How often do you say things out loud or to yourself like: “He makes me feel stupid” or “I’m depressed because she is always criticizing me” or “I would be happy if my partner would only treat me better? He/she won’t let me do that, think that, feel that…”? Underneath these statements is the same negative belief–I can’t change because…

If you believe that your self-esteem or happiness (or lack thereof) are caused by how your current or past family members treat you then you are falling into the role of “the victim” whether you like to think that way of yourself or not. Any time we blame someone else for our problems, we are telling ourselves a victim story.

file000255429846Don’t be afraid to admit it. We all do this sometimes. Some people seem to do it constantly. The problem is that once we get lost in this hopeless narrative, we become more depressed, angry and fearful. If someone else can readily manipulate your mood state then you are like a puppet on a string. Someone else is in control. Pause to think about this for a moment: Who have you allowed to become your puppeteer?
Having a victim mindset vs. being a current victim of crime
Of course, there are times when a person is a very real victim. There are numerous websites and blogs to describe the psychological effects and treatment of victims of domestic violence, child abuse, rape or assault, embezzlement or theft, not to speak of the aftermath of war, terrorism, or poverty.

This blog is not attempting to address recovery from trauma (a very big subject indeed with countless books on it) but to examine how a victim mindset can plague anyone long after the trauma has ended.

Holding fenceIt is certainly true …


Depressed? 6 Tips to Help Find Your Soul

Monday, April 14th, 2014

file000623936896Ashley burst into tears within a few moments of sitting down in my office. “I don’t know why I’m crying. I have a loving husband and two precious children. I work out a lot and I eat well–at least most of the time. I have really great girlfriends although I never get enough time with them. I just don’t know who I am any more…and I don’t know where I lost myself.”

It didn’t take long for Ashley and I to uncover the source of her despair. Like so many of us, the noisiness of all the external demands of life had drowned out the needs of Ashley’s inner voice. She was taking quite good care of herself on the outside but simultaneously ignoring her emotional vulnerability, her desire for quiet alone time, and her connection to her soul.
Are You Tending Your Own Garden?Hummingbird
One of the most important lessons I have had to learn (often the hard way)–and continue to teach the many parents who come for counseling–is how important it is to take care of yourself in order to be able to take care of others. I often use the metaphor of a garden because even the most beautiful garden, if left unattended, will eventually wither and die.

Just as plants need water, healthy soil and regular weeding, so do budding humans need care and attention in order to thrive. Perhaps this seems obvious (as truth often does), but most of us get so caught up in taking care of the kids, the house, the job and all the other responsibilities of daily life that we simply forget ourselves or run out of time to listen to the crying of our soul’s deep inner longings.
file0001304805699What About Your Inner World?
“Scarcity of self value cannot be remedied by money, recognition, affection, attention or influence.” ~Gary Zukav

Most of us know by now–and are constantly reminded by self-help literature and blogs–that we need to tend to our physical bodies in order …


6 Tips for Breaking the Blame Barrier

Monday, March 31st, 2014

OLYMPUS DIGITAL CAMERAHardly a day ever goes by when I don’t hear someone blaming someone for something. It is one of the most common–and one of the most frustrating patterns that confront couples and families. Blame can destroy a good marriage, wreak havoc on our friendships, and put innocent kids in the middle of their parents’ arguments.

Not only are families besieged by this destructive pattern, the whole culture is mired in it. We blame the President; the Democrats blame the Republicans and vice versa; women blame men; consumers blame companies; patients blame their doctors. The dance goes on and on all around us. Is there any way to break through the blame barrier and why should we even attempt to do so?

file0001915505944Here’s what it sounds like? Sound familiar?

  • “You never listen to me. If you had just listened, you would have remembered what time we were meeting.”
  • “You started that whole thing with your brother. One of you always gets hurt when you rough house like that.”
  • “If you stopped nagging me all the time, I would want to ask you for a date night.”

So Why Do We Blame Others?
file000390505026If blaming is so universal, there must be some reason for it. In fact, there are loads of reasons to blame someone else for things that go wrong.

We actually believe that we are right. Since the time human beings lived together in tribes and villages, there had to be laws to govern our behavior. Rules and laws are typically black and white with a right and a wrong answer. You are guilty or not guilty of a crime. When it comes to interpersonal relationships, we simply apply this black and white reasoning (whether or not it is helpful or endearing) to our partner or child’s behavior.

We are blind to our side of an interaction. Most all of us are trained to see the world in a linear sequence: A causes B. In …


10 Tips to Manage Stress More Effectively

Monday, March 24th, 2014

OLYMPUS DIGITAL CAMERA—Countless research studies have underscored how anxiety and depression correlate significantly with an individual’s sense of control or lack of control over his or her own destiny. The same thing is true when it comes to stress.

In fact, given our mortality combined with our lack of control over so much of life, stress goes hand in hand with being human. Although we can’t make all our stresses disappear with a magic wand, we can learn to cope more effectively with stress so it doesn’t kill us.

(Although don’t all of us secretly long for a fairy godmother or a genie who will grant us three wishes and remove all the suffering in the world? I know I do).

Stress is a complicated process that affects us on every level–physically, emotionally, mentally and spiritually. Because of this, we need a holistic approach to build our resilience. It is best to work with all four levels but start wherever you know you are weakest, and build your stress-proof muscles one day at a time. Until the fairy godmother comes around, here are some lifelong practices that will help immunize you against stress.
_DSC4245Stress & the Body
Stress stimulates our fight/flight response, sending the signal to our bodies that we need to run for the hills or turn and face a threatening attacker. Our bodies rush with adrenaline and our heart rate quickens. What are the best tools to help the body recover?

Tip #1: Practice deep breathing and get regular exercise. The fastest way to calm down your nervous system is with your breath. Learn how to breathe from your belly. This is taught in yoga, in voice lessons, in self-hypnosis, and in instructional videos on line. No one thinks twice about brushing their teeth every day. If you practice self-relaxation or meditation for ten minutes twice a day for the rest of your life, you will be more able to remember how to calm your emotions when you need to do so quickly.


7 Warning Signs Of a Troubled Marriage

Tuesday, January 21st, 2014

100_0321aI’ve been counseling couples and families for over three decades and one thing stands out. Most people wait too long before they reach out for help…years too long. Problems that might have been solved in five to ten sessions become crises that break up perfectly good relationships.

Since only a precious few learned the necessary skills to weather the ups and downs of a long-term relationship, it is easy to slip into negative patterns of relating–either to oneself or to loved ones–or both.
What are the warning signs of problems that need to be addressed?
Sometimes the signs are glaring and obvious–domestic violence, high levels of conflict on a daily basis, serious addictions, repetitive infidelity–but far more often, problems seem to creep up on people a little bit at a time.

file0001309677526In a famous 19th Century science experiment, researchers described how if they put a frog in a pot of boiling water, it would quickly jump out, recognizing the danger instinctively. But if the frog was put in cold water that was heated to boiling very slowly, the frog had no idea of the trouble brewing. By the time the water was boiling, the frog was dead meat.

So it can be with dysfunctional families, marriages, or even organizations. It seems OK until suddenly it doesn’t.

Warning Sign #1: You are no longer warm or affectionate with your partner.

file1601299643113Happy loving couples look up from what they are doing and smile when their partner comes home from work. They touch one another with some frequency–a hug hello or goodbye, a hand on the shoulder or leg, a kiss goodnight, holding hands watching a movie, rubbing the back of the neck after a long day.

Some people try to defend their lack of physical warmth by saying it’s not how they are built but when you see them with their children, they touch and tussle, smile and cuddle. Often when affection begins to wane in a marriage, it is a symptom of unexpressed resentment that needs to …


Change Your Attitude & Life Will Follow

Monday, January 6th, 2014

PicCollage copy 2“They must often change, who would be constant in happiness or wisdom.”  -Confucius

Each January, as the kids go back to school after winter break, after we have watched the ball drop in Times Square and rung in the new year, most of us can’t help but think about the ways we want the next year to be different–and better–than the last. What about you? Are there any bad habits you want to break or new goals that you have set for yourself?

If you are inspired to make some changes in yourself, your family or in other relationships, remember that even change for the better is stressful and discombobulating. As creatures of habit, we get used to the way things are–even when the status quo is no longer very appealing or sometimes downright awful.

Unfortunately, many people make New Year’s resolutions, fail to keep them, and then beat themselves up for failing. Sound familiar? Here’s some hints that may make you more successful in accomplishing your goals…
It All Starts with Attitudefile7181334521100
Do you remember the children’s story, The Little Engine That Could? When a red train full of cargo breaks down on the track, a little blue train takes it upon herself to attempt the difficult feat of pulling a load of toys over the mountain. She succeeds only when she tells herself, “I think I can, I think I can, and then delights in her success by saying to herself, “I thought I could, I thought I could!” The little engine models an empowering self-concept, fostering perseverance in the face of hardship.

When you are taught to believe in yourself, confronting an obstacle pushes you to try harder rather than giving up. If you think less of yourself, you will have trouble even getting started let alone persevering when the going gets tough. If you anticipate failure, why bother?

One way to change your attitude is to think about problems, setbacks, or obstacles as situations demanding attention and new strategies. When you hear yourself using the word “problem,” try …


Helping Yourself by Serving Others

Monday, December 23rd, 2013

file9021344553210“The best way to find yourself is to lose yourself in the service of others.”  -Mahatma Gandhi

“Let us make one point, that we meet each other with a smile, when it is difficult to smile. Smile at each other, make time for each other in your family.” ― Mother Teresa

This is the time, beginning with Thanksgiving and lasting through the arrival of the new year, that most people think not only about themselves but also about how to help others less fortunate. It is impossible to turn on the news without seeing the needs of others in your community or elsewhere in the world.

Given the difficult parts of the holiday season–extra things to do, children out of school wanting to be entertained, increased financial burdens, bigger crowds, more traffic, and what often feels like exponentially increased pressure from all directions–the attention turned to serving others can be one of the best parts of the season. It can also help you to pause and reflect on what you can be grateful for.

file9031300633696Acts of Service Can Be Great or Small

Everyone has something to give. A smile or kind words to a stranger, shoveling snow for your neighbor, soup for a shut-in. No money is required–only willingness to think of someone else. The most precious things we can give are our time, our attention, our touch, or simply our presence.

Even if you are depressed or lonely–or perhaps especially when life is difficult–doing something kind for someone else can take your attention away from yourself and your pain, if only for a moment. Seeing the suffering of others can also make you realize that you are not alone. Every family faces losses–the death of loved ones, the dissolving of relationships, the trials of aging.

From the time our children were toddlers, we went together as a family to sing at convalescent hospitals for the elderly. We always went on Christmas day because the people left were …


How's Your Family Really Doing?
Don MacMannis, Ph.D. & Debra Machester MacMannis, MSW are the author of How's Your Family Really Doing?.

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Recent Comments
  • Debra Manchester MacMannis, LCSW: I am not sure what you mean by “mentality”– are you referring to...
  • Debra Manchester MacMannis, LCSW: There are several different twin studies including Timothy Bates from the...
  • Cam66: I agree that we are born with it and life events contribute to it as well. I’ve struggled with this my...
  • Cetalia: Wouldn’t mentality play a role in happiness as well as what was mentioned in the article?
  • Miss T: May we get a link or reference to the study on the twins?
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