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When's the last time you've written down your strengths?
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People that recognize and rely on their strengths have proven to be more resilient.

Clifton & Anderson, 2002

Try to pin point the times and settings in which you tend to ruminate.
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When a negative event happens we replay it over and over in our head. It's called "rumination".

Bratman, 2015

Make time for some form of exercise.
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Exercise has been shown to improve mood and decrease depression.

Rethorst & Trivedi, 2010

When you're down or stressed, ask yourself "What has triggered this feeling"?
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Rumination causes anxiety and depression.

Bratman et al, 2015

What ever you find funny…find it more!
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People that cope with stress through humor report better overall moods.

Dillon, Minchoff & Baker, !985-1986

If you can laugh at yourself…do it!
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Laughter generates increases in positive emotions.

Bachorowski & Owren, 2001

Ask yourself, "What good could come from this?"
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Optimism is an effective coping mechanism and generates positive emotions.

Masten & Reed, 2002

Do you have a plan for creating positive emotions when setbacks occur?
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Resilient people cultivate positive emotions in themselves and in those around them.

Demos, 1989

Focus on your moment-to-moment sensations. When you notice that your mind has wandered from the task at hand, gently bring your attention back to the sensations. of the moment.
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Short-term mindfulness practices increases our happiness levels significantly.

Davidson, Kabat-zinn et al., 2003

Once you establish concentration, you observe the flow of inner thoughts, emotions, and bodily sensations without judging them as good or bad.
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By practicing mindfulness, we can change how we react to stressful situations and improve our mental and physical well-being.

Taren et al., 2013

When things get really tough, take a step back and recall the gifts life has given.
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In times of intense personal challenge, gratitude is most prominent.

Peterson & Seligman, 2003

Write down three things you appreciate or are grateful for at the end of each day just before going to sleep.
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Research has shown that gratitude can influence sleep quality.

Wood, Joseph, Lloyd & Atkins, 2009

When sleep is a struggle, focus on the 1 best thing that happened to you that day.
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Gratitude helps improve sleep quality and duration.

Wood, Joseph, Lloyd & Atkins, 2009