Como um exercício diário de 10 minutos pode aumentar sua felicidade

05 de janeiro de 2019

Com apenas seis etapas simples, esse programa pode melhorar seu bem-estar em menos tempo do que o necessário para tomar uma xícara de café.

Mesmo que você não tenha sido diagnosticado com uma doença mental, as tensões do dia-a-dia podem facilmente drenar sua vida de satisfação e contentamento.

Não há escassez de estratégias baseadas em evidências que possam ajudá-lo a sair dessa rotina – o campo científico da chamada “psicologia positiva” tem agora 20 anos e forneceu inúmeras técnicas para melhorar seu humor.

Mas como encontramos tempo para aplicá-las em nossas vidas diárias? Sandi Mann, professor da Universidade de Lancashire Central, oferece uma solução. Com base em sua experiência como psicóloga clínica, ela tem algumas sugestões que podem ajudar. Como ela descreve em seu livro, dez minutos para a felicidade , seu programa assume a forma de um diário, a ser completado em seis partes:

1. Que experiências, por mundanas, lhe deram prazer?

2. Que elogios e feedback você recebeu?

3. Quais foram os momentos de pura boa sorte?

4. Quais foram as suas conquistas, por menores que sejam?

5. O que fez você se sentir grato?

6. Como você expressou gentileza?

Grande parte do programa se baseia em uma grande quantidade de pesquisas científicas que mostram que dedicar um pouco de tempo para reavaliar seu dia dessas maneiras pode mudar sua mentalidade lentamente para que você encontre mais felicidade em sua vida . Quando nos sentimos baixos, pode ser fácil ignorar as coisas que estão dando certo – e manter esse diário os coloca na linha de frente de sua atenção.

Mann salienta que os benefícios não vêm apenas do levantamento imediato à medida que você escreve as entradas; reler suas anotações anteriores pode ajudá-lo a lidar com situações difíceis no futuro também. Graças à nossa memória ‘associativa’, um mau humor – causado por um evento ruim – pode levar você a preferencialmente lembrar outras fontes de estresse e infelicidade. Sempre que isso acontece, folhear as páginas do seu diário pode ajudá-lo a sair dessa espiral ruminante.

O sexto ponto baseia-se em pesquisas recentes sobre o poder da bondade. Vários estudos descobriram que os atos altruístas não apenas aumentam o bem-estar das pessoas ao seu redor, como também impulsionam consistentemente o seu próprio humor. Gastar um pouco de dinheiro para ajudar um estranho, por exemplo, torna você mais feliz do que usar o mesmo dinheiro para se tratar, uma descoberta que foi reproduzida em mais de 130 países.

Concentrar-se nessas ocasiões deve garantir que você aproveite ao máximo esses sentimentos calorosos ao mesmo tempo em que o encoraja a procurar novas oportunidades no dia seguinte. (Você pode ler mais sobre esta pesquisa na história do arquivo da BBC Future: Será que é gentil com estranhos?)

Uma revisão de 10 minutos do seu dia não pode fazer milagres, é claro – e Mann enfatiza que qualquer um que suspeite que possa sofrer de depressão ainda deve consultar seu médico para atendimento médico profissional. Mas para aqueles que geralmente se sentem “baixos” e estressados, sem sintomas clínicos graves, isso pode ajudar a colocá-lo de volta no caminho certo.

Se você achar interessante a abordagem de Mann, também poderá gostar de sua pesquisa contraintuitiva sobre o tédio. Em uma série de experimentos, ela descobriu que curtos períodos de tédio podem trazer grandes benefícios.

Alunos que pediram para copiar a lista telefônica, por exemplo, tenderam a apresentar soluções mais criativas para enigmas comuns em um momento posterior, em comparação com aqueles que foram poupados do tédio. Mann suspeita que a atividade chata encoraja as mentes dos estudantes a vagar e sonhar acordada, encorajando um pensamento mais flexível na tarefa criativa.

“Se você se depara com um problema, basta tirar um tempo – ficar entediado – e descobrir que essa solução criativa surge em sua mente”, disse Mann à BBC Reel . Isso é particularmente importante hoje, quando podemos sempre ser tentados a nos voltar para as mídias sociais para ocupar nossas mentes. “Uma maneira que podemos abraçar [isso] em suas vidas é parar de afastar nosso tédio”, acrescentou. Você pode ver o vídeo acima.

Com o tempo, você pode até achar que sua tolerância aumenta, de modo que os períodos de espera que uma vez se sentiram agonizantes se tornaram uma oportunidade de calma e reflexão. “Paradoxalmente, a melhor maneira de lidar com o tédio é deixar mais do mesmo em suas vidas.”

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