Would you like to cultivate happiness in your heart? (Practicting Positive Emotions) Let's talk about this!

Hello! How are you? We all know that the body needs good vegetables and fruits, as well as good things for the mind. Just like a nutritious meal, it is very important to add positive emotions to our mind every day. This is not difficult, but it is actually very fun! Also, this is a great way to understand ourselves better and find out what makes us happy.

Why are these 'positive emotions' so valuable to us?

Simply put, when we are happy and positive, there are many benefits to our mind and body. Imagine, you are having a day when you are very relaxed and happy . Even work goes very easily on that day, right?

• Reduces stress : When you are happy, you have more energy to deal with everyday problems and worries. You become less anxious about even the smallest things.
• Improves physical health: Some studies have shown that positive emotions help strengthen our immune system , which means we are less likely to get sick .
• Relationships are strengthened: When we are happy, others want to join us. Bonds with family and friends become stronger.
• Creates a sense of satisfaction with life: In general, these positive feelings help us to look at life more positively and appreciate what we have.

Just as beautiful flowers need good soil, water, and fertilizer to grow, we must also strive to grow happiness in our hearts.

How do we add these 'positive emotions' to our lives?

This is like learning something new. It takes practice. But don't worry, it's very easy.

First, you need to identify what feelings bring you joy and peace. Then, you need to gradually add activities that make you feel those feelings into your day. Think about it, doesn't it make you feel incredibly happy when you listen to your favorite song? Things like that.

The most important thing in this is to do these things consciously . To try and enjoy that happiness without just waiting for something else. When you do this, you can learn a lot about yourself, about the things you like, and about the way your mind works.

So, let's see what these 'happy feelings' are and how to practice them.

Here are ten categories of words that will make you feel positive. Under each category, think of a small activity or situation that makes you feel that way. Then, choose one or two positive emotions that you want to practice this week, and try to do something every day that will increase that feeling. Here are some examples to help you get started.

1. Joyful - happiness, laughter, lightness

This is the simple joy that comes to mind, the ability to laugh, the lightness of mind without any burden.

• For example: "I feel incredibly happy when I'm with my best friends, laughing and having fun. So I always find time to laugh and talk with my friends at lunchtime."
• "When our puppy sees me and squirms when I come home from school, I'm so happy to see him too. I always make time to play with him."

You too have times when you feel happy like that. Think about it for a moment.

2. Grateful - being thankful, appreciative

This means thinking about the things we have received, the people who help us, being grateful, and appreciating those things.

• For example: "When I think about the things my mom does for us, I really appreciate her. This week I'm going to write down my mom's good qualities and how lucky I am to have her as my mom."
• "When we thank God before dinner, we remember the blessings we have received, especially having a good home and family. I know some people aren't as lucky as I am."

When you start appreciating even the smallest things, you feel a great sense of peace.

3. Peaceful - rest, calmness, tranquility

This is the ability to be very calm and relaxed, without any worries in your mind.

• For example: "When I listen to classical music, I feel incredibly peaceful. I listen to it for 15 minutes every night before going to bed."
• "I feel incredibly relaxed when I pet our cat and hear him go 'kuru kuru'. I'm going to do that every night before bed this week, trying to imagine how peaceful he is."

Maybe you feel this peace while walking on a beach, or maybe when you visit a beautiful temple.

4. Interested - attention, focus, curiosity

To become absorbed in something, to focus completely on it, to become so engrossed in it that you forget about other things.

• For example: "My favorite class is science, and I'm completely focused on it when it's time for it. I'm really interested."
• "When I play an instrument, my mind is completely on it. I don't think about anything else at that time. I plan to practice a little every day after school and before doing homework."

This interest arises when you read a book you love or learn something new, right?

5. Hopeful - looking optimistically, expecting good things

To think that something good will happen in the future, to be optimistic and hopeful.

• For example: "Before a sports game, I have high hopes that we will win. This week, I will think carefully about that hope, the feeling that something good will happen, before the game."
• "I really like the idea of ​​making a wish. This week, when I go to that pond in town, I'll throw in a coin and make a wish."

Even a small hope brings great light to life.

6. Proud - satisfaction, confidence, joy of accomplishing something

The feeling of satisfaction and self-confidence that comes from doing something well and putting in your best effort.

• For example: "I get this feeling when I put my best effort into something. This week, I'm going to focus on my homework and think about how I feel when I'm doing my best at it – even if it's not my favorite subject."
• "When I cook something, I feel like I've accomplished something great. This week I'm making something for the whole family to eat. I love the feeling of satisfaction when they praise me!"

This is the same pride you feel when you learn something new or overcome a challenge.

7. Amused - Playfulness, joking, laughter

The joy of laughter, jokes, and being playful.

• For example: "There's a book I've been reading lately that makes me laugh out loud. Reading a little bit of it every day is a great way to get the laughter and fun I need for my day."
• "My dad and I laugh together telling jokes. We can start a habit like 'one joke a day'. We also involve my little brother in this. He's very funny, and sometimes we laugh at the way he tells a joke."

The best way to lighten the load on your mind is to laugh.

8. Inspired - Creativity, enthusiasm, new ideas

Thinking about doing something new, coming up with creative ideas, and feeling great enthusiasm.

• For example: "I feel very inspired in art class. I can go to the art room in my free time and do something creative, or I can find time to draw or doodle at home."

Sometimes this inspiration can come when you hear a beautiful song, read a good story, or learn about someone's success story.

9. Amazed - To be amazed, to feel part of the universe

When you see something big and amazing, you feel like we are so small in this world, yet we are part of this vast universe.

• For example: "Looking at the sky is what I love most. Clouds, stars, planets, the moon... I feel like I'm part of this whole amazing universe."

This feeling can come from seeing a beautiful waterfall, a tall mountain, or even the intricate pattern of a small flower.

10. Loving - kindness, compassion, affection

Loving others, showing kindness , helping others, and the feeling we get when we receive love.

• For example: "My favorite way to be kind is to help someone in need without anyone knowing. Every day this week, I will find someone who really needs help and do something to help them."
• "I have started practicing Loving-Kindness Meditation . I practice it every morning as soon as I wake up."

Loving yourself is part of this too. Taking care of yourself and being kind to yourself is also very important.

Now it's your turn! Shall we try these things for a week?

Okay, now you have a good idea about these positive emotions. Now it's time to get down to business.

1. Choose a feeling: From the ten feelings mentioned above, choose one or two feelings that you would most like to cultivate this week.

2. Think of an activity: Think of a small activity or two that you enjoy that you can do, that you feel that way. It can be something very simple. For example, for "gratitude," write down three things you're grateful for every night. For "happiness," watch your favorite comedy show for ten minutes every day.

3. Do it for a week: Commit to doing the chosen activity, every day, for a week. If possible, write down how you felt in a diary.

Remember, this is not a competition. Start small. You may fail sometimes. That's okay. What matters is that you try.

After a while, you will realize that small changes are starting to happen in your mind. You will start to feel lighter and happier.

The most important thing to remember! (Take-Home Message)

Here are the most important things to take into account from what we've discussed today:

• Positive emotions are essential to our mental and physical health, just like good food and drink.
• We can consciously incorporate these positive emotions into our lives. It's not difficult, it's something we can get used to.
• Small things you do every day can make a big difference. So never underestimate even a small effort.
• This is a loving care you can give yourself. There is nothing more valuable than your own happiness.

So, start blooming happiness in your heart today. I wish you the strength to do so! If you have any questions, don't hesitate to ask a doctor or a mental health counselor.

Positive emotions, mental health, happiness, gratitude, peace, stress reduction , life satisfaction