Sometimes these nightmares can be so intense that they lead to panic attacks, vivid flashbacks of negative past events, and even aggressive behavior.

The U.S. Army is currently doing research on how to counteract these nightmares by placing individuals into a “dream-like” virtual reality designed to quickly calm nerves and relieve anxiety.

The suggested treatment is that whenever a solider or veteran wakes up from one of these traumatic nightmares, they will immediately put on a pair of 3D digital goggles and enter into an “animated world of comforting sights.”

The research is based on other current existing treatments for PTSD, including image rehearsal therapy, where therapists and patients work together to identify stress triggers and how they can be defused in future situations. It also integrates biofeedback, where a patient can monitor their stress levels in real-time and find relaxation techniques that help bring their stress levels back down to their baseline.

Using both of these techniques, those who suffer from PTSD will be able to construct their own unique virtual reality, one that suits them best in lowering stress levels after an unpleasant dream. Researchers are hoping that the use of this kind of therapy over time can decrease the frequency and intensity of these nightmares in the long run.

While the research certainly isn’t finished, virtual reality already shows some promise of being a valuable therapy for other anxieties and phobias. There is some evidence that it can aid in relieving fears of spiders, flying, and public speaking.

It will be interesting to see how virtual reality therapy develops into the future. I’m always fascinated to see how new technologies are integrated into modern psychotherapy and just how beneficial they can be in helping mental disorders of all types. This will definitely be something to keep our eyes on as more research comes out.

On the other end of this research, there is also evidence that pretending to fake happiness can be unhealthy in some situations:

• According to a recent study in the Academy of Management Journal, it was discovered that bus drivers were more likely to experience negative emotions on days when they pretended to be in a good mood.
• Another analysis of over 3 decades of research found that faking positive feelings at work was associated with lower employee satisfaction and increased job burnout.
• A third study published in Anxiety, Stress, and Coping found that volunteers at a call center who were told to “hide negative emotions” had greater increases in blood pressure and heart rate than those told to show their true feelings.

As it turns out, the “emotional labor” it takes to pretend to be in a good mood can actually be very taxing on our physical and mental well-being.

There are a couple of lessons that both business and employees could learn from this research.

One lesson for businesses is to give employees an opportunity to express themselves genuinely and openly. Of course, this doesn’t mean you want customer service yelling at people, but maybe giving employees a way to express their frustrations among each other could provide a valuable emotional release, without necessarily disrupting the “consumer experience.”

There should also be a drive in businesses to try to make work environments as stress-free and enjoyable as possible. Often times the happier workers are, the better their work performance and productivity. Because of this, I believe it is only a matter of time until more businesses begin implementing these principles.

One lesson for employees is to not feel the need to plaster on a smile every time they walk into the office. It is okay to feel down from time to time, and we need not pretend that our jobs are perfect (they rarely are).

This also fits with a common theme of this blog which is that we must give ourselves permission to be negative every now and then.

Another lesson for employees is to raise their standards. If a job isn’t at all satisfying to you, consider searching for something else that makes you genuinely happier. We sometimes underestimate our value and skills in the marketplace. We become complacent to one job, and we stop searching for other opportunities. We begin to accept the idea that a job is supposed to be something we hate, so we settle for something less than what we might really be capable of. Jobs can be difficult and tiresome, but that doesn’t mean they have to be the plague of our existence.

(I understand there are some limitations to the above, maybe based on your prior work experience, intelligence, and other factors. I only recommend that you keep yourself open to alternatives. You may not have a whole lot of different jobs to choose from, but there is often more than just one path.)

On that note, I want to remind you one last time that it’s completely natural to not be 100% in love with your job. Don’t fool yourself into thinking that needs to be the case. Often times, by acknowledging life’s imperfections, we can handle them better than if we try to bury ourselves in delusions and false promises.

Stay updated on new articles on psychology and self-improvement here.

Mindfulness is a state of deliberate and conscious awareness directed toward the present moment. The practice is incredibly simple on paper, but with diligent practice can reap many, many benefits.

A great entry level exercise to mindfulness is the 100 Breaths Meditation. It teaches you how to use your breathing as an object of focus, by deliberately directing your awareness toward the motions of your breath. The goal is to remain fixated on your breath, while ignoring distractions and any other outside stimuli. Often the stronger and more focused your awareness becomes, the more you enter into a state of relaxation, bliss, and insight.

(If you’re serious about practicing this stuff, I also recommend reading a post I wrote awhile back called Mindfulness of Mindlessness. This one was intended to help people overcome the common problem of getting too distracted during meditation. It emphasizes how in fact acknowledging your distractions is a key first step toward cultivating greater mindfulness. This is true for both meditation, and also practicing mindfulness throughout our daily life.)

The purpose of this article, however, is to put together a list of all the ways mindfulness has been scientifically shown to improve our physical and mental health. It is a complete list of all the benefits I know that come from mindfulness. And to be honest, if this doesn’t convince you to start developing a mindfulness practice of your own, I don’t know what will.

The Benefits of Mindfulness

Research into mindfulness has really picked up over the past few decades. Here are some of the benefits we are just beginning to discover:

Improving Attention

One of the most obvious benefits from meditation is that it improves our attention. One study has shown that just 5 days of 20 minute training can show significant improvements in our ability to focus and concentrate. The fact that mindfulness meditation can improve our attention is one of the most well-documented benefits. And the practice of staying focused on our breath can build concentration that often spills over into many other activities.

Improving Cognition

Another interesting study showed that just 4 days of 20 minute training showed significant increases in cognitive functioning, especially memory and learning. Other related research indicates that meditation can help slow down Alzheimer’s and dementia. Some of this may in part be due to our increased attention, but it seems meditation also acts on other parts of the brain more directly related to learning and memory, such as increasing gray matter in the hippocampus.

Managing Stress and Anxiety

Meditation has also been shown to reduce gray matter in the amygdala, which is a part of the brain commonly associated with stress, anxiety, and emotional processing. This demonstrates why meditation does so well in relieving stress and increasing relaxation. Jon Kabat-Zinn, founder of The Stress Reduction Clinic and Center for Mindfulness in Medicine at the University of Massachusetts, is one of the leading teachers and researchers in Mindfulness-Based Stress Reduction (MBSR). Here you can find a wonderful lecture he gave to Google summarizing a lot of the research demonstrating how effective mindfulness meditation is for reducing stress and improving medical outcomes.

Improving Heart Rate and Blood Pressure

In light of meditation’s ability to reduce stress, it has also been reported to lower your blood pressure and heart rate. This particular study followed 200 participants for 5 years who were at a “high risk” for heart attacks and strokes. They found that those who practiced meditation regularly reduced their risk for heart attacks and strokes by almost 50%.

Reducing Pain

Mindful breathing has also been discovered to reduce pain, according to a recent study in the Journal of Neuroscience. After just four 20 minute mindfulness sessions, participants did better at reducing unpleasant sensations (such as 120 degrees of heat, a temperature that most people find painful) than those who did not receive mindfulness training. Researchers theorize that mindfulness trainees have an easier time keeping their focus directed toward their breathing and thereby ignoring the discomfort caused by the heat. It’s likely that mindfulness can show similar effects on other types of pain as well.

Overcoming Depression

Surprisingly, mindfulness meditation is said to be on par with antidepressants in preventing depression relapse. According to researchers, mindfulness prevents excessive rumination (a common cause of depression) by teaching individuals how to reflect on thoughts and emotional states in a non-judgmental and non-attaching way. Instead of clinging to “negative” thoughts and feelings – and feeding into them – mindfulness teaches us to sit back and watch these emotions and thoughts without needing to overreact or feel guilty about how we feel. This makes it a lot easier to fully experience these passing thoughts and emotions, and then let them go.

Overcoming Fears of Death

Another recent study published earlier this year found that mindfulness can also ease fears and anxieties related to death. Mindful people tend to be more accepting of their limited time while alive. They also tend to be less dependent on fantasy-filled beliefs and desires for self-preservation or immortality. They understand that death is not the opposite of life, but a necessary part of it. Thus, they accept the reality of their demise, instead of being defensive.

Changing Bad Habits

There is a particular technique in mindfulness training that helps individuals overcome addictions and other bad habits. It’s called urge surfing, and it’s a popular tool in some psychotherapies to help individuals quit smoking or stop obsessive eating. The main goal of the meditation is to “ride out” your desire to do certain negative habits, but not act on them. Mindfulness teaches you that many of these desires are impermanent, and if we just sit back and watch them, it is very likely that they will subside and go away (without us necessarily needing to smoke another cigarette, or eat that slice of cake).

Changing Brain Structure

In addition to many of the benefits mentioned above, it has also been shown that 8 weeks of mindfulness training can cause long-term changes to our brain structure. While this isn’t necessarily a “benefit” in-and-of-itself, it is evidence for just how powerful mindfulness training can be. For more on this you can also check out my article Mindfulness and Neuroplasticity.

Conclusion

These are just about all of the main benefits I know of that are associated with mindfulness, but I’m sure there are countless others. Mindfulness can be such a fundamental skill to living that it truthfully affects just about all areas of our life.

If you haven’t started a mindfulness practice of your own, I highly recommend it. And if you want any help getting started, feel free to e-mail me questions at contact@theemotionmachine.com. I’d be more than happy to help you out.

You can also check out the “Mindful Awareness Training System” below if you want a great training course on how to apply mindfulness to your daily life.

And one big part of that puzzle, to me, is creativity.

Often times, creativity can provide us with many benefits. It helps keep our brains sharp, it give us a greater sense of self-awareness, and it helps us deal with personal issues more effectively.

There are many different reasons why I find having a creative activity can be valuable to our happiness and mental health. I’m going to explain most of these key reasons throughout the rest of this article.

Increased self-awareness

It’s difficult to express some emotions and thoughts using just words, but things like art, music, and photography provide us with the ability to express these emotions and thoughts through other mediums.

This allows us to discover many emotions and thoughts, perhaps some hidden in our subconscious, that we can’t access through ordinary consciousness and rational thinking.

Art and creativity gives us a way to formulate these hidden and abstract emotions into something more tangible and accessible. This often helps us develop a deeper and more intimate understanding of ourselves, and our internal world.

Learning a new skill

Creativity often requires that we learn a new skill: how to play a guitar, how to paint, or how to sculpt. And when we learn new skills, this often improves our psychology in a number of ways.

First, it exercises our brains. Learning new things keeps our brains active, sharp, and flexible. When we stop learning new things, often times our brain’s power will begin to diminish, like when you stop working out a muscle.

Also, learning a new skill boosts our self-esteem. When we finally learn how to play our first song on guitar, we think “Wow, I learned to do something pretty damn cool.” Learning one new skill can often improve our confidence to learn other new skills in the future. It can start a positive cycle of continual learning and development.

A state of engagement or flow

When we get really immersed in a creative activity, psychologists say that we enter a state known as flow.

Flow is a state of high engagement or sharp focus on one particular activity.

It’s a very trance-inducing state, similar to many forms of meditation and prayer.

If you’ve ever gotten so lost in an activity that you lost all sense of time, then you’ve probably experience a state of flow. In many ways, creative activities can produce this same meditative state.

Flow is associated with intense feelings of enjoyment, and it is one of the five factors of happiness according to Martin Seligman’s PERMA theory.

Power and control.

When we start becoming proficient in something creative, there is a new sense of empowerment. It gives us a feelig of control, and it becomes an example of the ways our ideas and intentions can have a real effect on the physical world.

Perhaps this is why so many people with mental illness show interest in creativity. For many, it may be the one area of life where they feel they have some power over their situation.

This might also be why art therapy can be an effective supplement in a lot of mental health treatment. When we engage in activities where we feel in control, these activities can often become a source of stress relief.

Creativity can be a source of empowerment for people with and without mental illness.

Conclusion

These are some of the key ways that creativity can benefit our happiness and well-being. And the best part is, most of this holds true for any kind of creative act whether it be painting, music, photography, sculpting, cooking, dancing, or whatever.

Having a more internal locus of control means we believe we have more control over the event.

Having a more external locus of control means we believe that outside forces (other people, the environment, God, etc.) have more control over the event.

Usually our locus of control depends on the event – it lies on a spectrum between “complete control” and “no control.”

When our locus of control is mis-attributed, it can cause a lot of unnecessary harm and suffering in our lives.

When we overestimate our control in a situation, we may become unnecessarily stressed out and anxious over events we have no power over. We can think and fret about them all we want, but nothing we do can change those circumstances. Focusing on these things does nothing but drain our energy. And the less we accept them, the more we seek to change them. Despite being powerless.

And when we underestimate our control in a situation, we may unnecessarily settle for things in our life that we actually have the power to change and improve. So instead of changing the situation for the better, we actually settle for something much worse. Clearly, relinquishing our power in such situations decreases our well-being.

Living a more satisfying and happy life is directly dependent on how accurate our locus of control is. When we exert effort over the things we actually have power over, we maximize our happiness and well-being in the best possible way, given our circumstances.

Unfortunately, I can’t define your locus of control for you. That is for everyone to determine for themselves, given their abilities and situation.

The extent to which we have power over our lives can be hard to distinguish. Our world is vastly complex and it is built on a matrices of different factors. Fortunately, by living more mindfully and consciously in the present moment, we can better determine where we have power and where we don’t.

We can do this by watching our daily choices and actions, and then witnessing first-hand how they affect our lives. The more aware we are, the better we can distinguish which actions are fruitful and which aren’t.

Discovering our locus of control is a constant work-in-progress. It is something that can be continuously refined, so long as we choose to live more consciously. Day in and day out.