Last week I discussed how positive and negative influences can affect your brain chemistry. If you made your own lists of positives & negatives in your life, were you surprised at all by what you found? You may see that you have more negatives than you had previously been aware. Is there a reason you haven’t yet changed these?

The first way to start working toward healthy brain chemistry and happiness, as well as a general positive outlook on life, is to start removing whatever negative influences may be having an effect on you. So look again at your list of negatives, and keep adding to it as you encounter additional influences.

Examples of negative influences may include things like:
Critical or angry people, Music, TV, news, movies, books that have negative content, Seeing hardship or experiencing hardship, Being abused – physically, emotionally, or mentally, Living with unhealed trauma, Ongoing blame or resentment – of yourself or others, Dangerous or unsafe environments, Living with fear or insecurity, Constant conversations about negative, hurtful, sad, or angering issues, Chronic, ongoing pain or discomfort – physical or mental, Painful loss(es), Feeling disconnected or unwelcome, Being in any situation that feels helpless or hopeless, Things that cause stress, pressure, or worry, Excess noise or chaos, Alcohol or drugs, Sleep deprivation

The more aware you are of all the negative elements in your life, the more you may be able to face them, change them, and minimize them. Start trying to be really aware of things that happen in your day-to-day life that feel negative, uncomfortable, or which just tend to negatively influence your mood. People talk a lot about balance, but you really don’t want an equal part negative and an equal part positive – the goal should be to counter-balance the negatives with a lot more positives.

On your positives list, what do you see that may be having a good influence on your overall well-being? Examples of positives could be things like the following:
Positive, happy people, Supportive friendships and relationships, Music, Books, movies, TV, media that focus on happy events & positive stories, Connections with people that help you feel valued, Doing good for others and making a helpful impact, A feeling of security and safety, Time spent on hobbies or activities that you find enjoyable, Spending time in places that help you de-stress, unwind, slow down, and feel peace, Regular exercise, Eating healthy and staying hydrated, Anti-depressant or anti-anxiety medication, Being involved in community, church, or group activities, Counseling or support groups, Reading positive messages and happy stories, Learning new things, Reaching goals and succeeding in something that matters to you, Comedy or humor – laughing is beneficial for reducing many effects of stress, Sufficient sleep, Dancing

Once you become aware of the positives in your life, as well as new ones you can add, you will find yourself looking for ways to add more positives to your day. Start looking for things that make you smile or laugh – even forced, non-impulsive laughing can have benefits to your muscles and heart health. Surround yourself with people to whom you feel connected and by whom you feel supported and welcome. Listen to positive, happy, hopeful messages rather than the things that sound more like doom & gloom. Move your body, through exercise, a brisk walk, or dancing. All of these things release endorphins, which help you feel happier. Look for ways to boost your well-being, and then do those repeatedly.