Science Daily is a great resource if you’re interested in what’s happening in the world of science. I just read about a study at Northwestern University, part of a larger study by Judith Moskowitz on teaching positivity skills to enhance the experience of people dealing with illness or other high stressors. This study compared the benefits of teaching these kinds of skills versus prescribing (or increasing) anti-depressants for 159 patients recently diagnosed with HIV. About 17% of these patients were already on antidepressants.
Half the participants took 5 weekly classes focusing on eight positivity skills. After 15 months, the rate of antidepressant use had not changed in the group learning to cultivate feeling calm, happy, and satisfied, and 91% of them showed a reduction of the virus in their blood, compared with 76% in the control group, more of whom were then using antidepressants (35%).
Here’s the report’s description of the 8 skills they learned to practice:
- Recognizing a positive event each day
- Savoring that positive event and logging it in a journal or telling someone about it
- Starting a daily gratitude journal
- Noting a recent use of a personal strength
- Setting an attainable goal each day and noting progress
- Reporting a relatively minor stressor each day, then listing possible ways to reframe the event positively
- Practicing a small act of kindness each day
- Practicing mindfulness with a daily 10-minute breathing exercise, concentrating on the breath
Reading this, I’m reminded, once again, that there is a direct connection between active positivity and immune system function, and that we can support our own wellbeing—even when dealing with illness or other difficult stressors—with small daily actions.
Update: I have been doing a brief (10 minutes at most) self-hypnosis session in the mornings to remind myself of what I need to focus on–it helps with motivation, I find. Since I read about this study last week, I’ve been including using this list with a daily journal. It’s been great, although full of unexpected challenges, like focusing on when I’ve used personal strengths. One that I particularly appreciated is the reminder to be thoughtful about stressors; it feels really good when something difficult comes up to be able to view it in a positive way, instead of just trying to forget it as soon as possible.
Judith Moskowitz, the study’s author, is also doing the same work with diabetes patients, women with breast cancer, and caregivers of dementia patients. I imagine aspects of this could be helpful for people living with dementia as well.
An additional resource is a book I often recommend in my classes: Hardwiring Happiness by Rick Hanson. He’s a well-known psychologist and long-time meditator, and the author of Buddha’s Brain, about the neuroscience behind the effects of meditation on the brain. Hardwiring Happiness helped me make a breakthrough in realizing that I can move beyond my innate “negativity bias,” and giving me practical tools for developing and strengthening a more positive frame of mind.