“Resilience is not an inborn trait; it can be acquired.” Martin Seligman

It is time to think more about what goes right in our lives, rather than what goes wrong. Robust laboratory research around the world offers compelling evidence that the way we think about our health will change our health.

Why does an 86-year old lady, who survived Hitler, open-heart surgery, both knee and hip replacements, fractured ribs and spine more recently, and a week in intensive care, survive the Coronavirus?

Seligman’s research highlights:

• Optimists catch fewer infectious diseases than pessimists do.
• Our immune system may work better when we are optimistic.

Why should you unlearn pessimism? Seligman suggests that if we let pessimism get a grip, we will accomplish less and even get physically sick more often.

Now is a good time to explore every means to boost our optimism and acquire some healthy thinking habits.

10 DAILY HABITS FOR WELLBEING DURING LOCKDOWN

Practice each of these daily during lockdown to experience the uplifting change during tough times that will serve you well in your future.

1. Seek out Positive Relationships

Virtually and in person, surround yourself with people who make you feel cared for, make you laugh, who give you a sense of meaning and purpose and in whose’ company you feel joyful.

“Positive people are the best antidote to the downs of life” Martin Seligman

2. Accomplishment

During lockdown you may find yourself feeling unable to achieve what Norton and our world of work describe as “Big Hairy Audacious Goals”. Seek out and celebrate “Small, Sleek and Savvy Successes”. Master a new recipe, find new ways to cut your monthly overheads, repurpose a tired piece of furniture, teach your child a new skill. The opportunities are plentiful and will give you an enduring sense of satisfaction.

3. Random Acts of Kindness

The exacting point here is ALL about, random and unplanned. Find an unexpected kind thing to do today and every day. Even during lockdown, the opportunities are plentiful.

4. Meaning and Purpose

This is particularly challenging for people who are accustomed to work being their primary source of meaning and purpose. Find and do things that make you feel valued. Use your skills and talents to help a friend or family member.

5. Express your Gratitude Prolifically, Persistently and Perpetually

Think and speak of all things  Good in your life. Find at least 10 things each day that you feel grateful for. Think of the good things that happened to you each day. E.g. A sunny day, welcome rain, a loving pet, a funny friend, a warm meal, a funny friend. Better still take a picture and share it with your friends and loved ones.

6. Unlearn Pessimism

“Life inflicts the same setbacks and tragedies on the optimist as on the pessimist, but the optimist weathers them better.” Martin Seligman

Change the destructive things you say to yourself when you experience setbacks. View bad events as a setback and not a disaster. View bad events as temporary and good events as permanent.

“Bad events will persist and will affect our lives. An optimist will respond to these as temporary.”  Martin Seligman

7. This too Shall Pass

Choose to be a “cup half full” rather than a “cup half empty”. The most important thing during a crisis is to view it as temporary. Plan and think about your life and future beyond the crisis.

8. Focus on the Bright Side

Find the bright side to each setback. Every day as you experience or anticipate a setback find the upside possibility. Translate your thinking from bad to good.

By example. You can choose to think there is 50% chance I will contract the Coronavirus, or there is 50% chance I will not contract the Coronavirus.

9. Be Hopeful rather than Hopeless

By example, the Coronavirus will destroy the world economy or Coronavirus will change the way we build our economy and operate our businesses in the future, or global lockdown is giving our planet a chance to heal. Translate your hopeless thoughts into hopeful ones.

“People who make permanent and universal explanations of their troubles, tend to collapse under pressure, both for a long time and across situations.”

Martin Seligman, Learned Optimism

10. Be Specific versus Universal, and vice versa

By example, you could think “politicians are useless”, or alternatively you could rather think “corrupt politicians are useless”.

Vice versa, you could think universally “the world is doomed” or alternatively you could rather think specifically “the world is in trouble in 2020”.

These core ideas are key to combatting helplessness – a giving-up reaction – and depression.  They are inspired by the architect of “positive psychology”, Martin Seligman. 

If you are experiencing feelings of helpless, or need guidance to make a positive mind shift, contact LifeAssist for counselling and advice.

28 March 2020: Author: Ingrid Ashwin, The Wordstock Company

Cited works: Seligman, M. (2011). Flourish. London Boston: Nicholas Brealy.
Seligman, M. (1990, 1998, 2006). Learned Optimism . New York: Vintage Books.