Immediately Improve Your Mood With This Simple Action

To listen to this new, "Less Stress More Joy" podcast episode, click the player below or go to https://www.spreaker.com/episode/17670713

Can a Forced Smile Change Mood and Emotion?

A large meta study by researchers at the University of Tenn. and Texas A&M looked at 138 scientific studies with more than 11,000 participants to determine if facial expressions - including the simple smile - can affect mood and emotional state. 

The answer, "absolutely yes!"

Results may be short lived, but there are measurable changes in mood and emotion when you smile, frown, or scowl.

4 Easy Actions to Improve Emotional Wellbeing

This episode summarizes study findings and offers three easy actions to improve your emotional wellbeing.

They are:

• Take periodic breaks throughout the day. Stop what you’re doing, sit or stand comfortably, and take take three comfortable breaths as you yawn, sigh, and stretch.

• Smile! Smile whether you feel like smiling or not. Hold the smile for at least 15 to 20 seconds or more.

• Say the word, “Peace” and allow the vibration of the word to flow through your body as you smile.

• Again, breathe comfortably as you yawn, sigh, and stretch and smile again before returning to your activities. 

For more Stress Mastery methods visit the, “Mind Over Stress Show” website at http://MindOverStress.us. 

Stephen Carter

Stress Solutions, LLC | www.EFT-MD.com | Podcast: www.MindOverStress.us 

Here are study related links:

"The Key to Happiness? Just Smile Study Suggests"; https://www.studyfinds.org/key-to-happiness-smiling-more-frequently/

"A Meta-analysis of the facial feedback literature: Effects of facial feedback on emotional experience are small and variable"; https://psycnet.apa.org/doiLanding?doi=10.1037%2Fbul0000194

How Mother Nature Can Change Your Mind

Listen to the podcast by clicking the audio player above. If you don't see the audio player, click HERE to listen.

Recent research confirms what we all know to be true. Time spent outside in Mother Nature renews the mind, body, and spirit. Time in Mother Nature literally changes the mind. It provides a direct link to our physical roots and reconnects us with the primal source of life.

Moment to Moment Experience in Mother Nature

In this episode recorded in a lovely grove of trees, I share my moment to moment experience as Mother Nature works her magic. I literally feel the positive changes take hold and share how those changes bring enhanced energy, wellbeing, and a sense of calm.

Your Invitation to Enhance Mood and Well-being

I invite you to take just a few minutes each day to leave your residence, your office, and other indoor spaces to spend time in a park or even a tree lined neighborhood connecting to the magic energies only available when we're outside. The air we breath outside is far more energized and fresh than the air available inside offices, homes, and even cars.

Why would I invite you to experience even just a few minutes of Mother Nature? Because it changes your mind and enhances mood and wellbeing. 

How You Can Make the World a Better Place

When you are energized, relaxed, and calm, you influence those you connect with. They are influenced by your positive energy. When that happens, you are literally making this world a better place. 

Stephen Carter | CEO Stress Solutions, LLC | www.EFT-MD.com | Podcasts: https://www.MindOverStress.us

Letters to Your Future Self Create Joy

Note: If you don't see the audio player, click: https://sites.google.com/view/mind-over-stress/audio-podcasts-other-than-mind-over-stress/less-stress-more-joy

You'll find the transcript for Episode 3 of the, "Less Stress More Joy" podcast below. This special episode is entitled, "Letters to Your Future Self Create Joy". 

I suggest listening to the podcast in the player above, and then reading through the transcript to review the simple joy creating actions shared in the audio.

Steve
---

Hello, this is your host for the Less Stress More Joy". I am Stephen Carter, CEO of stress solutions.LLC. 

This podcast is dedicated to providing 60 to 90 second actions that will help you feel good about who you are and what you do. 

Write a Letter to Your Future Self

In this episode, I'm going to make a recommendation that you do something that may seem a little odd. But I guarantee if you do it, you will feel wonderful. 

I would like you to take a piece of paper and a pen, not your computer, but a real piece of paper and a pen. And I would like you to start a letter and address this letter to yourself, beginning, "Dear -----",

After addressing your message, add, 

"I'm sending this letter to my future self. I will be including two lists. The first list is a list of three things that I really like and respect about myself. The second list is a list of three things, three goals, I would love to achieve over the next three months."

That's it! Put three things on this sheet of paper that you like and respect about who you are or what you've accomplished; something perhaps about your values. 

What do you value? Are you kind? Are you considerate? Do you say and do good things? Do you say nice things to family members and to strangers?

3 Things You Like or Respect About Yourself

Make a list of three thing you really, really like about yourself. And then make a list of three goals, three things you would absolutely love to achieve within the next three months. 

Worry not about how neat your writing is or isn't. No, that doesn't matter. 

Three things.  Write them down. What do you like about yourself as a human being? What do you respect about yourself? What kindness have you shown others? Then write three things that you would love to achieve. Write those down in your second list.

At the conclusion of your letter write, "With love", and sign your name. 

Mail Your Letter

Read over your letter, fold it up, and put it in an envelope. Address the envelope to yourself, place a stamp on it, and mail it. Yes, we are going to use the mail. Mail that letter to yourself. 

In three, four, or five days. whenever that letter arrives, open it up and read it. You are going to feel absolutely marvelous.

Feel Warm and Good

Try it! You will feel good about yourself. It will put a smile on your face today. It will put a smile on your face during the days to come in anticipation of receiving that letter. 

And when you do receive that letter and open it, there will be a big smile on your face and you will feel good. 

What's Next?

For more great tips about feeling good about yourself and creating a healthier happier you visit us at http://wwwMindOverStress.us. If you would like like to learn about EFT, Emotional Freedom Techniques, and other energy psychology methods, visit our website www.EFT-MD.com. 

Thank you for listening. Please subscribe to this podcast. It will brighten every day that you listen.

Until our next visit together. This is your host Stephen Carter from stress solutions LLC  asking you to please.... be well,... be kind,.... and be blessed.

Stephen Carter

Stress Solutions, LLC | www.EFT-MD.com | Podcasts and Videos: http://www.MindOverStress.us

Why You Should Stop Pursuing Happiness

Listen to the podcast of this blog post by clicking the player below. If you don't see the player, click, http://bit.ly/2O694oY

It’s in the United States Declaration of Independence:

“We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.”

When driving from Maryland into Pennsylvania on Interstate 83, the “Welcome to Pennsylvania” sign tells us to, “Pursue Your Happiness”, presumably in Pennsylvania. 

So why do I suggest you stop pursuing happiness?

The Big Idea - Pursuing Happiness Guarantees You Won’t Be Happy

The Big Idea for this episode is the one sure way to guarantee you never experience happiness is to pursue happiness. Why? Because happiness is an inside job. It’s a felt sense, a knowing, that goes deep into our soul when our actions align with our deepest values. 

If you ask people when will they be happy, typical responses will be something like, 

• “When I earn $10,000 more a year, then I’ll be happy”; 

• “When I find that special someone to ‘make me happy’, then I’ll be happy”; “When I’m cured of this medical condition and I’m free of pain, then I’ll be happy”; 

• “When I get that new luxury car, I’ll be happy”. 

• “When my team wins the championship! I will be so happy!”

All of these answers point in the same direction: Happiness can only be found, “out there”. Something in my external world needs to change before I can be happy. I must acquire some object, some person, or achieve some goal before I’ll be happy. 

But the reality is achieving these kinds of goals or outcomes provides only fleeting elation. They truly don’t create longterm happiness.

What Great Thinkers Say About Happiness

What advice has been offered by great thinkers? Surely, they know the happiness secret.

Cicero tells us, “Happiness consists of tranquility of mind”.

Aristotle says, “Happiness is the meaning and purpose of life.  The whole aim and end of human existence”. 

Abraham Lincoln offers a highly practical take on the subject: "Folks are about as happy as they make their minds up to be”. 

What Science Says About Happiness

What does science, particularly Positive Psychology research tell us about happiness?

Dr. Mark K. Setton, Associate Professor of East Asian Studies at the University of Bridgeport in Connecticut, created a website dedicated to exploring happiness. That website, www.Pursuit-of-Happiness.org 

In the “Science of Happiness” section, Dr. Setton penned a short, but powerful summary of what scientific research tells us about happiness. In his, “7 Habits of Happy People”, we learn:

• “Relationships: Express your heart. People who have one or more close friendships are happier.”

• “Acts of Kindness: “Cultivate kindness. People who volunteer or simply care for others on a consistent basis seem to be happier and less depressed.”

• “Exercise and Physical Wellbeing: Keep moving and eat well. Regular exercise has been associated with improved mental well-being and a lower incidence of depression."

• “Flow: Find your flow. If we are deeply involved in trying to reach a goal, or an activity that is challenging but well suited to our skills, we experience a joyful state called ‘flow.’

• “Spiritual Engagement and Meaning: “Studies demonstrate a close link between spiritual and religious practice and happiness.” 

• “Strengths and Virtues: Discover and use your strengths. Studies by experts such as Martin Seligman in the new field of Positive Psychology show that the happiest people are those that have discovered their unique strengths and virtues and use those strengths and virtues for a purpose that is greater than their own personal goals.”

• “Positive Mindset: Optimism, Mindfulness, and Gratitude: Treasure gratitude, mindfulness, and hope. Of all the areas studied in the relatively young field of positive psychology, gratitude has perhaps received the most attention. Grateful people have been shown to have greater positive emotion, a greater sense of belonging, and lower incidence of depression and stress.”

What Do These Habits Have in Common?

What do these habits have in common? There are no “things”, no physical objects, no outside pursuits. There is nothing “out there” to acquire, own, or covet. All of these habits relate to habits of mind and heart. 

Happiness is a state of being that can’t be pursued. It is the result of applying one or more of these habits in your everyday life.

Recall Abraham Lincoln’s observation, “Folks are about as happy as they make their minds up to be”. This relates to Habit Number 7, Having a positive mindset of optimism, mindfulness, and gratitude. 

Above all, I recommend committing to the idea that happiness is truly an inside job and will grow as you apply the 7 happiness habits.

What’s Next?

Please visit us at http://MindOverStress.us for more positive, uplifting podcasts and videos. You can subscribe to the, “Mind Over Stress” show through your IOS iPhone or iPad, and you can also subscribe on your Android phone or tablet. 

Stephen Carter

Stress Solutions, LLC | www.EFT-MD.com | Podcast Episodes: http://www.MindOverStress.us

How Going Above and Beyond Creates a Happier You and a Better World

I recently was touched by two Safeway Food Store people who went "above and beyond" to make my world - and this world - a better place. 

You'll meet both of these lovely people in this post. In addition, one of these people is featured in our most recent, "Make the World a Better Place" podcast episode. You can listen to that special episode at the end of this post.

Let's meet our "Above and Beyond" stars:

In our most recent episode of, "Make the World a Better Place" podcast, you'll meet a young Safeway Food checkout cashier who did exactly that. You can listen to that podcast episode below.

You'll also read below about an older gentleman who works in that same store's bakery who, a few weeks earlier, also went "above and beyond" and what you and I can learn about the power of "above and beyond" to create happiness and - yes - a truly better world.

The Safeway Shopping Story

Yesterday after entering a Safeway Food store to do some shopping, I first stopped by the bread section to purchase a special tasty Rosemary bread they bake in their stores. 

I made my selection and took it to the bread department's counter to have it sliced. There, I saw an employee I had talked with a few weeks earlier. 

During that earlier visit, this gentleman had gone "above and beyond". He was the only person in the department at the time. When I asked if he would slice the bread, he replied he was off the clock. He added he had stayed late on his own time to finish up some work he hadn't had a chance to finish during his working hours.

I said, "No problem", but something told me to continue our conversation. Over the next five minutes, I learned he was a retired auditor from a major city government and was working at Safeway part-time to keep busy. 

He also spent 10-years in the U.S. Army serving in several war zones. Tears started to fill his eyes when he told me about losing his wife to cancer just a year earlier. 

"I work", he said, "to keep my mind busy so I don't dwell on my lovely wife."

As we talked, he asked me to hand him the bread, which he deftly put through the slicer. As he handed back the now sliced bread, we finished our conversation and I continued shopping.

Fast Forward to This New Shopping Day

Fast forward to this second meeting. We again had a wonderful conversation as he completed the bread slicing task. We again talked briefly about his wife, but he seemed to be in much better spirits as he explained what household tasks he would be doing over his coming two days off.

After finishing our conversation, I moved on to the Deli section where I purchased turkey and ham. The lady behind the counter was smiling and pleasant.

The Problem Discovered

Having finished my shopping, I walked to the checkout area. As I placed my items on the belt, I noticed the tab that was supposed to slide and lock the baggie closed wasn't working. You couldn't close the plastic baggie to keep the turkey deli meat secure.

The cashier - a young lady about 19 years old - greeted me as she activated the belt to bring the items up for checkout. I mentioned we need to be careful about placing the meat plastic baggie in the checkout bag and pointed to the malfunctioning tab

She picked up the baggie, looked at the tab, and said, "Hm". She proceeded to test the closing tab a couple of times with no luck. She worked on the tab for about 20 or 30 seconds and then slid the tab to close the baggie. 

"Yes!" she proclaimed with a big grin.

I complemented the cashier, telling her how much I appreciate her persistence and willingness to fix the problem. Her face beamed as she said, "Thank you!".

"A small thing", you may say. And indeed it is. But she could have simply folded the plastic baggie over and put it in a grocery bag. 

The Power of "Above and Beyond"

Both of these two people - different in age and gender - are beautiful examples of how simple acts of kindness can change the emotions and energy for the better of those they touch. 

But here's another truth: going above and beyond creates positive emotions and energy for those who themselves go above and beyond. Going above and beyond is the gift that keeps on giving.

Actions that go above and beyond can be small and simple. Like the "Butterfly Effect", we may never know how our own above and beyond actions affect one person in the short term or thousands of people in the long term. It doesn't matter. Going above and beyond creates its own positive reward within the actor and the audience.

For me, I'm inspired to look for more ways to go above and beyond to help others every day. 

I hope you will join me.

Blessings and light,

Steve Carter | Stress Solutions, LLC | www.EFT-MD.com

"Make the World a Better Place" Podcast Episode:

If you don't see the player, click this direct listening URL link: http://bit.ly/2AEdrS1

P.S. To listen to other positive podcasts, visit http://MindOverStress.us 

Want More Happiness? The Secret is in Your Smile!

I awoke this morning with smiling on my mind? Why? I have no idea. But there it was. 

I visited Dr. Google and entered the search term, "physiological effects of a smile". The lead "best answer" reads,

"Each time you smile, you throw a little feel-good party in your brain. The act of smiling activates neural messaging that benefits your health and happiness... The feel-good neurotransmitters - dopamine, endorphins and serotonin - are all released when a smile flashes across your face as well...". Citation: "There's Magic in Your Smile - How Smiling Affects Your Brain"; http://bit.ly/2mEtrtq.

Google suggested other related searches to include: "how smiling affects those around you", "why smiling is contagious", and, "science of smiling".

There are thousands upon thousands of studies and posts attesting to the emotional and health benefits of smiling.

One Big Mistake

One mistake we could make is concluding all smiles are equal. If we "fake it until we make it" we're shortchanging our selves and those we talk with.

While you may get some benefits with a "fake it" approach, you won't maximize the emotional and health enhancing improvements waiting for you when you make true genuine smiling a part of your daily routine.

But what if I don't feel like smiling? What if I can't think of a thing to smile about?

Yes, adversity can hijack the best of positive intentions. Bad things happen. But there is a bigger truth that extends beyond the challenges of the day: 

There is ALWAYS something to smile about. 

If you're alive; if you're breathing; if you have food, water, and shelter, you have reasons to smile.

Here's how to create a true, genuine smile on demand. Before you know it, smiling will be second nature.

How to Create a Genuine Smile

Allow a relaxing breath and bring to mind an image, a memory of a special person, pet, or situation that creates positive feelings. Examples could include, holding an infant, walking on the beach, interacting with a pet, or simply enjoying time with someone special.

• Bring that memory to mind and make it big, bold, and bright.

• While experiencing that memory, allow your attention drift to your body. Feel the positive sensations; really connect with those good vibrations. Where are they in your body? Allow the felt senses to expand.

• As you're recalling that memory and feeling the sensations that memory creates, notice you're smiling. Let that smile grow bigger.

• Stay with those beautiful feelings and that joyful smile for 20 to 30 seconds or even longer.

Guess what? You have changed your body, brain, and mind for the better. Do this before talking to others and notice they too will smile. Smiles are contagious! You're a carrier of one of the most beneficial viruses on our planet.

Try this smile creation protocol before your next telephone call, business meeting, or conversation with a friend or significant other. It takes only two or three seconds. As you practice, it will take only a millisecond to change your mood and mind. 

Remember, your positive energy and lovely smile is the gift that keeps on giving.

My Creating Smiles Experience

One of my podcasts is, "Make the World a Better Place". In the episode linked below, I share my unscientific experiment to see if I could help others to smile, more studies about the positive power of smiling, and how advice I received more than 50 years ago about selling with smile changed my life forever.

Click the player below to listen. It's only a few minutes, but I have no doubt you'll find something to smile about!

---



Click here to listen to the podcast episode if you don't see a player:

https://anchor.fm/make-the-world-a-better-place/episodes/Want-More-Happiness--The-Secret-is-In-Your-Smile-e1rps7/a-a4gd11

Blessings,

Steve Carter 

Stress Solutions, LLC | www.EFT-MD.com | 

Your Child or Your Phone - Which is More Important?

Click player to listen:


In this short episode of "Make the World a Better Place" podcast, you meet a mother who cares more about her phone than her child. We explore how turning off the phone and connecting with our children and other loved ones really does make the world a better place.

A four-year old boy was desperate to gain the attention of his mother. As the mother waited to pick up their order at McDonald's with her face buried in a cell phone, the boy called out to his mother, pleading with her to look at the toys in a display. He was excited to share with his mother which toy he wanted.

As he called to her again and again, she ignored him. Her face stayed buried in the cell phone. In desperation, the four-year ran to his mother and pulled on her pant leg crying out, "mom, mom, please look!".

The boy's mother finally raised her head from the phone and shouted at the boy, "Can't you see I'm busy? Leave me alone!". She turned back to the phone.

Crushed, the boy walked back over to the toys, turned around and just looked at his mother.

The Important Lesson - Be Present for Loved Ones

As part of this, "Make the World a Better Place" short 3-minute podcast, I encourage everyone to learn from this story and evaluate what - and who - are most important to us.

In my view, there is nothing more important than giving our complete attention to our children, our loved ones, and our friends who are with us here and now. By turning off the phone and really connecting with others in a committed, loving way, we find a greater sense of happiness and inner joy.

How to Make This World - and Your World - a Better Place

In connecting with those with us in the here and now, we truly do make the world a better place for others and for ourselves.

Steve Carter | Stress Solutions, LLC | www.EFT-MD.com

International Day of Happiness - How to Be Happier!

Listen to Podcast Episode


Listen to "International Day of Happiness - How to Be Happier!" on Spreaker.

March 20 is the International Day of Happiness. In this episode, you'll learn how this special holiday came to be and how it literally unites the world in the goal of increasing happiness around the globe.

Each year the United Nations publishes their survey of international happiness for each world nation.

The United States ranks 16th in the world with an average of 6.88 out of 10. This year's U.S. score is the lowest since the United Nations began publishing their International Happiness Report in 2012. Each year, the U.S. score falls compared to the previous year.

Who is responsible for ensuring people are as happy as possible, not only in the United States, but across the globe? While national governments can play an important role, the most important role has to be played by each of us individually. Each of us is responsible for our own happiness.

In this episode of the, "Weird and Wacky Holidays Show" podcast, you'll learn what the research tells us about happiness. You'll learn the single, most powerful action you can take every day to increase your sense of happiness and why that single action is so effective in creating your personal, "Book of Joy".

Stephen Carter | Stress Solutions, LLC | www.EFT-MD.com

Let Power Posing Supercharge Your Speaking Confidence

When I was a kid, I never missed an episode of "Superman". Faster than a speeding bullet; able to leap tall buildings at a single bound; the man of steel fought for truth, justice, and the American way. 

As I watched each show, I would assume that signature Superman stance and feel as though I too, was a man of steel.

But alas, as time passes we "grow up". We learn that there really is no Santa Claus, Easter Bunny, or Superman. As I "grew up", the idea that I could take on super powers faded from memory.

My Rediscovery of Superman

One day in 2013, I discovered an intriguing TED Talk entitled, "Your Body Language Shapes Who You Are". The presenter was a Harvard social psychologist named  Dr. Amy Cuddy.

As Dr. Cuddy's talk unfolded, she described her research about the effects posture and stance exert on the brain, mind, and body. She showed photos of birds, chimps, and other animals assuming postures of dominant power and submissive weakness.

She and her team of researchers wondered what the biochemical and emotional effects were on human beings when they assumed what she called Power Poses compared to when they assumed postures of submission and defeat.

What Dr. Cuddy Discovered

 

The results of her team's experiments showed that when you consciously change your posture, your emotions and physiology come along for the ride. As we assume postures of shrinking and defeat, our cortisol (a hormone associated with fear and the stress) level rises sharply and testosterone (a hormone associated with confidence and a felt sense of power) drops significantly.

When, however, we assume strong, expansive Power Poses, our cortisol level falls and the level of testosterone increases. We feel more powerful and confident. The positive biochemical and emotional effects of just two minutes of Power Posing can last for hours.

What is a Power Pose?

Examples of Power Poses include hands raised in victory as a runner crosses the finish line in first place, the dance and celebration when a football player catches a pass in the end zone, and the expansive open arms when an entertainer receives a massive ovation from the audience.

In these examples, the successful act preceded the Power Pose. It turns out, however, we can consciously choose to assume a Power Pose and experience the same physical and emotional changes as those who won the race, caught the pass, and received a standing ovation.

Power Posing and Public Speaking Confidence

A good percentage of my consulting work with clients involves helping them overcome the fear of public speaking. As I studied Dr. Cuddy's work, it became clear teaching Power Posing to clients was a way to help them achieve a mindset of communication confidence.

Having taught Power Posing to scores of clients over the past couple of years, I regularly hear from them about how effective Power Posing has been in helping them feel confident and powerful going into public speaking and meeting situations. It's effective and simple to do and works like magic.

How You Can Power Pose for Greater Confidence

• Find a private place where you won't be disturbed for two or three minutes. Begin by standing up tall, shoulders back and head up. Take three comfortable slow breathes in and out.

• Bring to mind a picture of Superman, Wonder Women, or another superhero of your choosing. Notice how your superhero stands and notice how confident he or she appears.

• Stand with feet slightly more than shoulder-width apart. Place your hands on your hips. Think how your mother stood as she was about to scold you when you were a child.

• Raise your head slightly and look up toward the sky and then bring your eyes back down looking straight out.

• Stand tall, open your chest, and breathe confidently from the diaphragm.

• Really get into the felt sense of the Power Pose. Feel the strength, energy, and confidence rise in your body.

• Hold the Power Pose for about two minutes and end it by opening and raising your arms in a winner's pose saying emphatically, "YES! YES! YES!..."

You're now set to enter your public speaking event, meeting, difficult conversation, or any other activity that calls for you to feel powerful and confident.

Blessings and light,

Steve Carter

=> P.S. Learn How to Combine Positive EFT and Power Posing.

I'll be conducting the 1-day Positive EFT class in Ellicott City, Maryland on Sunday, 30 April 2017. As a bonus for attending that event, you will learn how to incorporate Power Posing with Positive EFT to more easily earn more money, enhance emotional and physical well-being, and experience a happier life. 

=> See details now at http://www.eft-md.com/positive-eft.html.