Harvard University Open Class "Positive Psychology 1504" study notes-Health_go

1 wonder drug
1. The Wonder drug:
? Minutes of physical exercise, 4 times a week.
? At least minutes of mindful exercise 6 or 7 times a week.
? 8 hours or less per hours.
? A least hugs a day.
2. If you are take this drug, this cocktail, I guarantee many of the benefits.
2 Exercise
2.1 Exercise is a need
3. Exercise is not a luxury, it ' s a need. And it ' s a need just like oxygen, just like certain vitamins, just like protein and carbohydrates–our needs.
4. We weren ' t made or born to sit in front of a computer all day long, all just talk all day long.
5. When we are frustrate a need, we pay a price, both physical price as so as psychological price.
6. When we don ' t exercise, what we ' re doing are that we are lowering we gene given level of happiness.
2.2 Benefits of Exercise
7. Psychological benefit:enhance self-esteem. We fell better about ourselves. We feel good right after we exercise, but also we feel good in the long term if we have a regular exercise.
8. Psychological
? Feel Good
? Enhances self-esteem
? Induces calm
? Improves thinking
? Makes you attractive
? Lower Anxiety and stress
? Adjunctive Treatment for clinical disorder
? Improved cognitive functioning
9. Physical
? Weight Loss/control
? Reducing chronic diseases
? Stronger immune system
Better Sex
Both men and women strengthen libido–their sexual, desire the enhances of likelihood. People who exercise regularly have the more and better sex.
Nature is commanded must be obeyed.
2.3 Recovery
There can is too much of a good thing. Quantity affects quality
It dose not mean this is always better as it comes to exercise. Over training are similar to under training.
Ideally you want to exercise 5 or 6 times a week, at least every. Each time is about minutes, could go all the way up to one hour. Identify what ' s good enough for you.
The key is in to listen to your body. If your is hurting, or beyond the slight discomfort, just stop it.
2.4 Overcoming barriers
The the "thing" we can do are divide and conquer. Start with walking for a mile, does it for a week or two weeks, and then builds it up gradually. If we build it up gradually, exercise isn't about pain. Overtime it even becomes sort of addictive, that we want to does it, that we have long for it.
Use Distracters. Have something keep us going, for example, meditation, music etc.
Social support to do exercise. Exercise success for the long term are to does it with other people.
However, it should is the last thing to go with exercise especially during. Why? Because it is a investment. You'll be losing the minutes and you'll gain so much more.
Your memory actually gets better when you exercise, Your creative-Levels go-up, Your concentration goes-up signific Antly goes up significantly.
Have a ritual around it.
The best thing to be just do it. The five minutes take-off.
Recognize how to important the exercise is at the subconscious level.
Exercise has physical, as as, mental and emotional side.
The Foundation for Happiness revolution has to come with a exercise revolution. Why? Because if we don ' t exercise, we are fighting against nature. So the foundation, which is the basis for the happiness Revolution has to start from neck down though the body.
3 Mindfulness
3.1 The elements of meditation
, all, it's focusing on one thing, whether it's movement, whether it's posture, whether it ' s BRE Ath, whether it ' s compassion and kindness and loving. Whatever it is, but it ' s focusing on one thing.
The foundation of meditation are deep breathing, belly breathing–breathe all the way to your belly and then , gently, gracefully breathing out.
And finally, there ' s no good or bad meditation. Meditation in a sense, doesn ' t have a purpose while you are meditating.
Meditation is about being present, being this and now, struggling with being in the "here". When we lose our thought, when we lose my focus on the breath, simply bring it back.
3.2 Importance of mindfulness meditation
Anxiety decrease significantly.
Be happier, have better mood.
Change the way the brain functions, making them more susceptible to positive emotions, more resilient into face of PA Inful emotions.
Increase emotional-being-as-as-as-physical-being. Meditation strengthens the psychological immune system in making us-more resilient, as as the the physical immune system.

3.3 Mindfulness Therapy
3.3.1 How Mindfulness therapy works
The ' A ' is about awareness and acceptance to the body signal. When we begin to experience a painful emotion, immediately going and becoming mindful, aware of where the physical manifes Tation is. Instead of going into this rumination, going immediately to the physical of it, to being body.
It works because it creates a alternative neural pathway. With a usual pathway that it's created, when we feel dis-easy, it's going into the mind, ruminating about it and usually g Oing to the channel that existed before. When we are drawing, that's when we are going to the "body" natural ability to heal. Our internal healer would take care of itself.
The key, in order to become adept at it are to practice. To does it over again, there ' s no quick fix.
The ' is ' body scan.  Be aware of the your body, just by lying and thinking and observing. Go through the whole body, and practice it, becoming more aware.
Practice also mean, when we are losing focus, go back to it. The practice is isn't remaining completely centered for minutes, the practice are losing focus and coming.
Reaction of either going to the physical body, or sometimes going to the cognitive reconstruction, can is V ery useful.
The effects of mindfulness meditation, mindfulness therapy–it ' s quite literally, mind boggling. What we ' re doing and What Mindful therapy does is the change my focus from doing to being.
When we are want to fix it, very often it ' s counter-productive. The internal healer, the internal wisdom knows, best to deal with certain things–not all things, but certain things, such  As metal afflictions, painful emotions. So we ' re shifting my focus from trying to fix to simply being with this emotion, with this experience, with the Manifestatio N of the pain.
3.3.2 A Quick Mindfulness meditation
Harvardxingfuke17, 01:02.
3.4 Breathing
What I highly recommend doing is breathing. It ' s very, very important to breathe.
Calm and being leads to deep breathing, and deep breathing with turn to leads and the calm.
Introduce three deep breaths strategically throughout the day can be transform a life. Just before class starts, Just when the class ends, Just where I wake up in the morning, or the last thing before I go to B Ed.
If I had to limit me advice on healthier living to just one tip, it would is simply to learn how to breathe correct Ly.
A red light, use it as a opportunity to breathe deeply.
Introduce deep breathing into the your life, just a few times a day, which can have far-reaching.
4 Sleep
4.1 Effects of sleep
The average is people need 8 hours sleep a day. And how did we know how much sleep we need? When does your wake up naturally? When we go to sleep when we ' re tired? And that's how we can gauge it. It ' s around 8 hours.
A can afford 8 hours sleep if it is a investment, if you make it a priority. And there ' s a lot of return on investment to these 8 hours. Good return on the investment.
-All, physical immune system strengthens significantly.
Energy level would increase. More The sleep are generally better up to a certain point.
If we don ' t sleep enough, we'll go beyond my basic level of weight, beyond it God given or genes given, our Natur Al state.
Reduce accidents.
Cognitive functioning–whether It ' s creativity, productivity as as as as as is memory then we don ' t sleep, W Hich is why to such an important investment.
When we don ' t have enough sleep, we'll get anxious.
Affects depression in a even more significantly way for two reasons. The the ' lack ' of the ' the ' of ' the ' the ' of ' the ' depression is ' because, for the physical level again, we are crank Y when we are tired.
The second reason is what happens in night is this we mind processes a lot of things that we have gone through THR Oughout the day. And very often it solves unresolved issues that we have gone through the ' Day. And when we don ' t give ourselves the opportunity to "complete my Dreaming" –complete problem solving through at night, W E wake up and that problem unresolved, which might leads to depression.
Sleep for the physical need as the psychological need.
There ' s beauty sleep for sure, but there are also happiness sleep as as. It ' s good investment on the every level.
4.2 Tips on sleep
The Thing–more or less 8 hours sleep a day.
Naps when you don ' t have enough to sleep at night. Take a power nap for/minutes during the day, which is extent restores some of the cognitive as "as" the Emot ional capacities.
Eat too much before your go to bed.
Watch your exercise regime–not to exercise too.
For the one who is in the times had difficulty falling asleep, give yourself the permission.
And finally, what are your internal rhythms? How to many hours in night doing you need? Are a night person or a morning person? Do your need to go to sleep at the PM? Or do you need to go to sleep at 5 am? What ' s right for you?
The "Try" and "Create" life "is" with your natural needs.
People who get less than a full night's sleep are prone to feel less-happy, more stressed, more physically frail D more mentally and physically exhausted as a result. Sufficient sleep makes us feel better, happier, more vigorous and vital.
5 Touch
5.1 Effects of touch
For physical Health-it's our immune system strengthens significantly and touch, weakens drastically without Icient Touch.
It helps overcome injuries.
Children grow more when they are touched.
The It ' s also mental health. Children ' s cognitive development's affected by touch–mental health in terms of mood disorders, eating disorders are ass Ociated very often with lack's touch.
Depression and anxiety are caused by lack of touch, can is overcome often with the more touch.
Better sex life and touch.
5.2 Touch is a need
Touch are a need just like physical exercise are a need, just like food and sleep are needs.
We need 4 hugs a day for survival. We need 8 hugs a day for maintenance. We need hugs a day for growth.
We need touch, it's an innate instinctual need.
Life–at least 5 hugs, preferably 12, and at the rest of your.
The nice thing about hugs are that it ' s a win-win. Because when we hug someone and we are hugged back; When we touch the someone, we are touched back. It's like happiness, when we share it, it grows. It ' s a win-win, positive sum game.
Respect to the "other" who don T is like a touch.